Did you know the current lifespan for the average American is 78 years?
Many factors are affecting your longevity. Gender, genetics, mental health, and way of life are all factors to consider. You can participate in a number of activities that will considerably extend your life.
1. Should I quit smoking? How about cutting my alcohol intake?
Cutting down on your nicotine consumption will add years to your life. In 2018, 14 out of every 100 adults in the United States smoked cigarettes. This counts for over 34 million people. One out of every five deaths that could have been avoided is due to smoking. Breaking the habit, it's safe to say, will buy you more time on this planet. Smoking causes a number of health issues including heart & lung disease, cancer, eye disease, respiratory problems, osteoporosis and diabetes.
The driving force behind cigarette addiction is nicotine. This is the substance contained in tobacco. Shaking nicotine is not an easy task. Nausea, lethargy, depression, and headaches are some of the withdrawal symptoms. Even if you’re not experiencing withdrawal, you will have some really intense cravings. But trust me, it’s worth it.
Smokers often live 10 years less than nonsmokers. It’s said that quitting smoking before age 40 reduces your risk of dying by 90%. Seriously, 10 years after quitting, your risk of lung cancer is half of someone who is still on tobacco. You have the same risk of heart disease as a typical nonsmoker 15 years after quitting. Put down the cancer sticks if you want to increase your chances of living 10 years longer.
2. Play a game of tennis
Many of you have most likely never held a tennis racquet in your hands. As a result, the fact that the activity might add a decade to your life may come as a surprise. Sports have been proved to extend a person's life span. A study published in 2018 looked at the effects of playing sports on people's life expectancy over a 25-year period. Tennis, with a 9.7-year increase in longevity, was the sport that exhibited the most significant improvement in longevity.
So what makes tennis so effective?
After all, you’re simply hitting a ball back and forth. Tennis is a highly demanding activity. One that necessitates your physical as well as mental attention. Even if you’re a terrible player, the benefits are endless. Tennis can help you maintain a healthy heart rate by lowering blood pressure. It can improve your metabolism and lower your body fat. Engaging in a strict tennis regimen will increase your bone density and muscle tone. You'll also be able to react more quickly.
3. Go Nuts
It wouldn't be a list about extending your life without mentioning diet. Nuts are an essential anti-ageing food. They have plenty of great benefits. Nuts can help you lose weight, lower cholesterol and blood pressure, and cut your risk of heart disease. Nuts contain antioxidants that help to reduce oxidative stress. Obese people who consume almonds on a regular basis had reduced blood pressure. A single-ounce serving is 161 calories.
Walnuts increase the health of your heart, lowering blood pressure and improving your circulation. Pistachios, on the other hand, help to lower blood sugar levels after a meal. All of these benefits help to increase your life expectancy. A 2013 study focused on over 100,000 subjects who consumed a regular diet of nuts over a period of time. In the end, eating nuts on a routine basis was linked to a 20% lower risk of death over a 30-year time span. Nuts have also been shown in other research to extend life expectancy. This is something to consider the next time you pass on a delicious dish of cashews.
4. Take a stroll
A brisk morning walk could be exactly what you need to live longer. Many of us do not have time to go for a stroll on a regular basis. However, walking may be just what you require. Especially if you’re worried about your health. Walking can increase the function of both your heart and lungs. It will also reduce your risk of stroke or heart attack. You’ll also be able to develop stronger bones and do I really have to go over the weight you will lose over time? As for burnt calories, it depends primarily on your current weight and walking distance.
If you are 180 pounds, you can burn 100 with each mile. A 3-mile stroll can burn almost 300. If you walk for at least 30 minutes a session, all of these benefits can lend to a longer life. A half-hour of physical activity per day is considered to promote longevity in general. Studies have shown that walking at an average pace can reduce your risk of death by 20%.
5. Drinking Less Alcohol
I know, party animals. It's difficult to face the music when you don't have a drink in your hand. After all, drinking alcohol makes dancing more enjoyable. However, studies show that the more you drink, the higher your chances of having a stroke or heart failure. High alcohol consumption has even been related to cancer. And don’t get me started with liver disease. It's time to put down the bottle if you're aiming to get healthier. In 2011, sales in alcoholic beverages have increased by 30%. People just can’t get enough of their favourite party drink. Here’s where things get complicated.
According to studies, persons who abstain from alcohol fully have the same risk of heart disease as those who consume it on a regular basis. As a result, some people believe that drinking in moderation might be beneficial to your health. In addition, the amount of alcohol that is suggested differs from country to country. For example, the U.S. and U.K. recommend no more than 14 alcoholic beverages per week. Drinking above this limit has been linked to a lower life expectancy. So, if you're going to a family reunion or a birthday celebration, drink responsibly.
6. Green Tea
Green tea might be a great substitute for alcohol if you're already trying to cut back. Granted, it won't provide the same level of excitement. However, you will notice its positive effects on your health. Green tea use on a regular basis can help you live longer. One of the most obvious methods is to assist you in losing weight. But that’s not all. Green tea can reduce your risk of cardiovascular disease, fight bad germs, and protect you from Alzheimer's disease, in addition to lowering your obesity. It does this with the help of its high antioxidant content.
Speaking of antioxidants, studies have shown that women who drink green tea as part of a normal routine are 20-30% less likely to develop breast cancer. Other cancers are reported to be prevented with the help of the drink. All of these wonderful advantages help to live a longer and healthier life.
Take this piece of research for example. In 2006, an experiment was conducted on 40,000 Japanese adults. The subjects drank green tea at least 5 times per day. After 11 years, the overall death rate had lowered 23% in women and 12% in men. Heart disease and stroke rates had also dropped dramatically. I totally get it. A hot cup of coffee in the morning is irresistible. There is no comparison, however, when it comes to the health advantages of green tea. Green tea is the most effective way to live a longer life!
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