Want to live Up to 100 years Lifespan? How Eleven simple lifestyle steps could help you get there – free from disease
If you want to live up to 100 years, then there are some simple steps you should take, according to a leading heart doctor. Dr. Clyde Yancy, who is a Canadian cardiologist says that lifestyle changes such as just keeping a healthy weight and others enumerated below, are healthy lifestyle tips or easy way to add extra decade or even more to your life span.
The author of The Blue Zones and The Blue Zone Solution-Dan Buettner, has identified some parts of the world which have the highest concentrations of centennials and he named them blue zones. And also they have extremely low rates of chronic diseases. The zones are as follows: Japan; Ikaria, Greece; Nicoya, Costa Rica; Loma Linda, California; Okinawa and the Ogliastra region of Sardinia.
HEALTHY LIFESTYLE TIPS
- Controlling your cholesterol levels:
Controlling your cholesterol levels is one of the healthy lifestyle habits. High cholesterol levels in the body is one of the secret killer that most people are unaware of, because it leads to high blood pressure which shorten lifespan. If you are worried about high cholesterol in your body, there are some high–cholesterol food choices you really have to avoid. Such as diet that are high in cholesterol, saturated fats can raise blood cholesterol levels and will put you at risk for heart disease, the American Heart Association says that many foods which come from animals — like meat and dairy products contain saturated fats.
2. Exercise every day:
Exercise is one of the ways of living a healthy lifestyle and maintaining a healthy lifestyle, it doesn’t necessarily mean that you need to hit up the gym every day. But you are to make a habit out of staying active whenever you have the chance, you should choose to walk instead of drive and plant a garden. Also, take the stairs instead of the elevator, do anything that will keeps you active and not sitting down all day as too much sitting can shorten your lifespan. Don’t go for high intensity workouts rather opt for low-intensity exercises, such as walking or swimming. The Dietary Guidelines for Americans recommend about 60 to 90 minutes a day of moderate activity.
3. Managing Diabetes:
Those that are diabetic should try to manage diabetes. Talk to your doctor about a planned exercise. And let him guide you about what type of exercise is appropriate for you. And try to keep an exercise schedule and follow it up.You should know your numbers by checking your blood sugar level regularly. Try and stay hydrated. Adjust your diabetes treatment plan as the need arise to enjoy a long lifespan.
4. Drink wine:
The inhabitant of Sardinia are known to drink a lot of cannonau wine, that has a high level of antioxidants and also three times more polyphenols than other wines. But if you unable to find cannonau wine, try and make do with any red wine, because it has been proven to reduce heart disease in the body and other chronic diseases.
5. Eat More Plants:
Eat a healthy diet and try to include more fruits, whole grains, vegetables and beans into your diet to have a good looking skin. Add nuts to your diet on a daily basis and you will develop a fresh skin without wrinkles. Cashews and almonds and are great for your healthy lifestyle, and will typically add up to about three years to life expectancy. Limit the eating of meat, but only on occasion especial red meat intake.
6. Manage your stress:
The poor diet that we eat can cause chronic inflammation, stress and a poor diet, is one of the major cause of many different diseases. It is very key to Learn how to manage your stress especially your cortisol levels, because this can help you to prevent diseases. Try things to reduce your stress because it can shorten your lifespan, such as praying, running,watching your favorite game or reading.
7. Put your family first:
Recent studies has shown that people in a loving and committed long-term relationship have less stress and can live up to six years longer than their colleagues. Putting your family first is the 8th habit from the Blue Zones. Author Dan Buettner. Centenarians usually have kids and grand kids, and have a very tight family.
8. Value your friendships:
You strive to have a social circle of tight-knit friends, because it is beneficial in providing support. When you socialize frequently and having people you can rely on is a good stress reliever. For instance, the people of Okinawa have groups of five that commit to being friends for life, and also the Ikarians have large communities to social with on the regular.
9. Floss, brush, and see a dentist regularly.
10. Don’t smoke
11.Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
These steps above would also save billions of pounds for the NHS by reducing America’s biggest killer, heart disease, and the rising levels of type 2 diabetes associated with obesity.
The risks of the above could be reduced especially by controlling high blood pressure, which is known as the ‘silent killer’ because it has no symptoms.