9 small changes to increase longevity

Regular health check-ups

Young people tend to have fewer chronic diseases than older people, but that doesn't mean you can be complacent. According to health experts, regular health check-ups are very important. Dr. Lena Wen points out that the best time to see a doctor is not when symptoms appear. Building a trusting relationship with your doctor and going for regular check-ups and regular consultations can help them understand your condition better and advise you better.

Exercise regularly

Studies show that adequate exercise can definitely reduce mortality from cardiovascular disease and cancer. Regular exercise can not only prolong life but also improve cognitive function.

The World Health Organization (WHO) recommends that adults should exercise at least 150 minutes (2.5 hours) of moderate to high intensity each week, with pregnant women focusing mainly on moderate-intensity aerobic exercise.

Keep your body mass index (BMI) at a healthy level

According to the CDC, body mass index (BMI) is a measure of body fat, assessing a person's body composition and potential health risks. According to a study in Circulation, a medical journal published by the American Heart Association, a healthy BMI can add 10 years to your life and prevent heart disease and cancer.

Balanced diet

Eating less red and processed meat and more fruits and vegetables, beans, whole grains, and nuts can help prolong life. Plant-based foods are rich in antioxidants. It is important to understand that oxidation is closely related to the aging process in the human body.

Paying attention to your diet from a young age can pay long-term dividends.

Mental health care

Mental health problems are a disease that people in many modern countries suffer from. However, because of being busy, most people tend to ignore this factor.

Work stress and anxiety that accumulate over the years are reflected in your blood pressure, sleep, and daily diet. Experts recommend taking 15 minutes to breathe deeply when you wake up, not getting distracted by drinking coffee, going for a walk, or writing in a journal. Meditation and yoga can help reduce cortisol, the stress hormone, effectively.

Get enough sleep

If you sleep less than 7 hours a night, you may increase your stress hormones, blood pressure, and blood sugar. Keep your bedroom comfortable, dark, quiet, and cool when you sleep, or improve your sleep quality through exercise.

Drink less stimulants

Medical studies have shown that alcohol is directly linked to heart health, and heavy drinking can even cause heart failure and weight gain. According to a study in The BMJ, drinking less alcohol can reduce the risk of chronic diseases such as heart disease and cancer, which can increase life expectancy.

Stop smoking

Smoking is a major factor in the development of many types of cancer such as lung cancer and breast cancer. Experts say that if you are a smoker, it is never too late to quit.

Building positive relationships

Many studies show that having good relationships makes you happier. This makes you live longer. Close, positive relationships add joy to life and help reduce stress. Research has shown that having strong relationships with family, friends, and even neighbors leads to fewer health problems, longer life expectancy, and less depression in the future.

According to VnExpress