Doctors reveal their 6 best kept longevity secrets
Here's how to add healthy years to your life.
When it comes to stimulating longevity, there are key strategies that we are all well aware. If you smoke, stop. If you drink excessively, cut. If you have postponed medical projections, pick up the phone and make these appointments. However, beyond these fundamental habits, there are a handful of less known ways to extend your healthy years. This is why we consulted the doctors to learn their six best kept longevity secrets.
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1 Eat less meat.
According to the American Department of Agriculture (USDA), the average American obtains at least a third of their calories of animal sources . Centers for Disease Control and Prevention (CDC) add that 60% of foods consumed in America Treaty or ultra-suit .
One of the largest ways you may have an impact on your longevity is to considerably reduce your meat consumption and reduce your consumption of processed foods, to opt for an entire diet based on plants, such as Mediterranean diet .
"The Mediterranean diet is associated with a reduction in the risk of cardiovascular disease, cognitive decline, certain cancers and overall mortality due to its anti-inflammatory and antioxidant properties," said Singh Sambyal Ramit , MD, a doctor working with Clinicots .
2 Eat more legumes.
Adding legumes To your diet is another simple way to add years to your life. In fact, in areas of the blue zone - the one in which a disproportionate number of people live at the age of 100 or exceed Beans, peas and legumes tend to be strongly presented on the menu.
Research corroborates what people around the world have been saying for ages: beans are a must of longevity. A 2001 study determined that eating beans at least four times a week 22% reduced heart disease And a 2004 study revealed that people who ate an ounce of beans daily added about eight years to their lifespan.
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3 Eat fewer calories.
The restriction of your calorie intake is another way to strengthen longevity thanks to your diet. Actually, a study Published in the journal Aging of nature followed a group of 220 adults who generally consumed 2,000 calories and asked half of them to reduce their overall caloric contribution by 25%.
In practice, this group reduced their calorie contribution by 12%, but has always experienced major improvements in their health, measured by blood tests. People who ate fewer calories have slowed down their aging pace from two to three percent.
According to Dan Belsky , a main author of the study and deputy professor of epidemiology at the Facultan School of Public Health of Columbia University, this results in a 10 to 15% probability to die prematurely.
"This 12% was sufficient to have significant changes," said Belsky recently NBC News. "We all have the power to modify the trajectories of aging."
4 Spend time on the ground.
Stay physically active as your age can help you live a longer and healthier life. Aim at least 150 minutes of moderate intensity Exercise per week, including strength training exercises for two days or more per week, according to the CDC. AE0FCC31AE342FD3A1346EBB1F342FCB
"The exercise has many advantages for longevity, including improving cardiovascular health, metabolic function, reduction in inflammation and improving cognitive function," said Sambyal.
However, there is a type of exercise that can be particularly effective in adding years to your life - standing regularly with a sitting on the ground.
"Okinawan centenarians sit and get up from the floor of tens or hundreds of times a day. It exercises their legs, back and their nucleus naturally when they get up and descend all day" , explain Blue areas , a site devoted to the sharing of the secrets of longevity. "Sits on the ground also improves posture and increases the force, flexibility and global mobility. Studies are in correlation of" ability to sit and get up from the ground without support "with a life expectancy longer."
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5 Stay in touch with knowledge.
As you get older, another surprising way to add years to your life is to maintain social ties with others. Intimate relationships with friends and dear beings are particularly powerful, but Studies have shown This very friendly interaction with knowledge can improve your health.
"Solid social ties have been linked to a lower risk of mortality," said Phyllis Pobee , MD, CCFP, ABFM, a family doctor specializing in weight loss medication . "A Meta-analytical review Published in Plos medication have found that robust social relations increase the probability of survival by 50%, which is equivalent to quitting smoking. ""
6 Aim 4,000 steps a day.
Taking 10,000 steps every day is an excellent health goal, but recent research reveals that you can have a significant impact on your health and your longevity long before hitting this reference.
Right to get 4,000 steps per day - the equivalent of a walk of 30 to 45 minutes - The blows cause all the risk of mortality and improves heart health, says a new study published in the European Preventive Cardiology Journal . For all the additional 1,000 steps you take after that, you can further reduce your risk of premature death by 15%.
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Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.
