Many people think that how long we live is mostly determined by our genes.

It seems that genes play a smaller role than what was initially believed, and that environmental factors such as diet and lifestyle are what is key.

Avoid Overeating

A lot of people are interested in the link between how many calories you eat and how long you live.

According to animal studies, reducing calorie intake by 10-50% may extend maximum lifespan.

Researches of human groups famous for long life spans also see connections between eating fewer calories, living longer, and being less likely to get sick.

Additionally, limiting calories has the potential to help people lose weight and reduce the amount of fat around the waist, both of which have been linked to a shorter life expectancy.

While calorie restriction may have some positive effects in the short term, it is often not sustainable in the long term and can have negative side effects, such as increased hunger, low body temperature, and a diminished libido.

It is not known for certain whether reducing the number of calories you consume will slow the aging process or make you live longer.

Eat More Beans and Nuts

Nuts are nutritional powerhouses.

Beans are high in protein, fiber, antioxidants, and other plant compounds that are beneficial to health. Additionally, beans are a significant source of vitamins and minerals such as copper, magnesium, potassium, folate, niacin, and vitamins B6 and E.

Nuts have been shown to have numerous benefits for health, including reducing the risk of heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, and certain types of cancer.

One study found that people who consumed at least 3 servings of nuts per week had a lower risk of premature death.

In addition, two reviews looked at a larger number of people and found that those who ate nuts had a lower risk of dying. The greatest reductions were seen in those who ate one serving of nuts per day.

Try Out Turmeric

Turmeric is a great option for anti-aging strategies because it contains a potent bioactive compound called curcumin.

Curcumin is believed to be beneficial for brain, heart, and lung function due to its antioxidant and anti-inflammatory properties. Additionally, it is thought to protect against various types of cancer and age-related diseases.

Studies have shown that curcumin may help increase lifespan in both insects and mice.

Although these findings have been found in animals, there are no human studies that have been conducted.

Although it has not been thoroughly tested, turmeric has been eaten for centuries and is considered safe to eat.

Eat Plenty of Healthy Plant Foods

A plant-based diet consisting of a variety of foods such as fruits, vegetables, nuts, seeds, whole grains, and beans can help to lower your risk of disease and promote a longer life.

A plant-rich diet is associated with a reduced risk of premature death, cancer, metabolic syndrome, heart disease, depression, and brain deterioration.

The benefits mentioned are thought to come from the nutrients and antioxidants in plant foods, like polyphenols, carotenoids, folate, and vitamin C.

Studies have shown that vegetarian and vegan diets, which contain more plant-based foods, can reduce the risk of premature death by 12-15%.

People who don’t eat meat (vegetarians and vegans) are generally more health-conscious than people who do eat meat. This could at least partly explain the findings.

Eating plenty of plant-based foods is likely to improve your health and lengthen your life.

Stay Physically Active

Staying physically active can keep you healthy and add years to your life.

You may achieve benefits from as little as 15 minutes of exercise per day, which could include an additional 3 years of life.

Your risk of premature death may decrease by 4% for every additional 15 minutes of physical activity you do each day.

A recent study found that people who exercised regularly were 22% less likely to die early, even if they exercised for less than the recommended 150 minutes per week.

The chance of dying early decreases by 28% for people who exercise for 150 minutes per week, and decreases by 35% for those who exercise for more than 150 minutes per week.

More research needs to be done in order to conclusively say that vigorous activity has a greater reduction in risk compared to low or moderate intensity activities.

Don’t Smoke

Smoking is strongly linked to disease and early death.

In general, smokers can lose up to 10 years of their life, and are three times more likely to die prematurely than people who never smoke.

You can always quit no matter how old you are.

An individual who quits smoking by age 35 may prolong their life by up to 8.5 years, according to one study.

If you quit smoking in your 60s, it may add up to 3.7 years to your life. Even if you wait until your 80s to quit, you will still see some benefits.

Moderate Your Alcohol Intake

People who drink a lot of alcohol are more likely to get liver, heart, and pancreatic disease, and to die early.

Moderate alcohol consumption has been linked with a reduced chance of developing several diseases, as well as a 17-18% lower risk of dying prematurely.

Wine is thought to be especially beneficial because it contains a lot of polyphenol antioxidants.

A 29-year study found that men who preferred wine were 34% less likely to die early than those who preferred beer or spirits.

According to one review, wine has a number of benefits including protection against heart disease, diabetes, neurological disorders, and metabolic syndrome.

It is recommended that women consume 1-2 units or less of alcohol per day and men consume less than 3 units of alcohol per day.

There is no strong research that indicates moderate drinking is better than not drinking alcohol at all.

There is no need to start drinking if you don’t drink alcohol regularly.

Avoid Chronic Stress and Anxiety

Anxiety and stress may significantly decrease your lifespan.

This means that women who suffer from stress or anxiety are more likely to die from heart disease, stroke, or lung cancer than women who don’t.

The risk of premature death is three times higher for anxious or stressed men compared to their more relaxed counterparts.

If you’re feeling stressed, platforms that make you laugh or feel optimistic could be the answer.

Live Somewhere Green

We are genetically built to come from and live in nature, surrounded by trees, rivers, meadows, wildflowers, beaches, and other aspects of wilderness. This is why spending short periods of time in forests can lower stress levels, improve glucose tolerance, and increase anti-cancer activity. Furthermore, exposure to green spaces can make us more creative and less anxious. Even simply seeing pictures of nature scenes or smelling the organic compounds emitted by trees can have effects that are similar to experiencing the real thing. Being in nature is a reset button; it is a reminder of where we are from and who we are.

If you lived in a place with more greenery, like a park or forest, you would probably live longer. Studies have shown that women who live near green spaces have a lower risk of mortality than those who don’t. So if you can, choose to live in a place with more trees and plants!

We can observe that exposure to greenness predicts lower mortality risks among women, even when controlling for other variables that could affect the findings.

Keep Your Spouse as Healthy as You Are

Everyone knows somebody who has lost their spouse to illness and then died soon after. Studies show that mortality risk increases after the death of a spouse. Losing a spouse increases the chance of dying from cardiovascular disease, infection, cancer, or almost any other cause. The initial death of a dearly loved one is at the heart of the increased mortality.

Encourage your spouse  to live a healthier lifestyle with you. This includes going for walks, hiking, and eating healthier foods. Their life may depend on it.

 

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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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