9 keys to living a longer, happier life

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ATLANTA – Whether it’s pursuing a demanding career, eating better, or maintaining friendships, accomplishing the feats we want to achieve requires a healthy foundation.

“The long-term effects of good and bad health habits are cumulative. Simply put, you can’t move on from your past,” said Dr. William Roberts, a professor in the Department of Family Medicine and Community Health at the University of Minnesota, by email. Said through. ,

Getting enough physical activity and seeing your doctor regularly is a good place to start, says CNN medical analyst Dr. Lena Wayne said.

Wayne, an emergency physician and visiting professor of health policy and management at the George Washington University Milken Institute School of Public Health, said, “There’s a lot of evidence about the things we can do consistently that can improve our longevity as well as quality of life.” can improve.” ,

Here are some habits you can adopt to give yourself the best possible chance of a long, happy life.

1. Routine Checkup

Wen said younger people tend to have fewer chronic diseases than older ones, but prevention is key. “If you screen positive for prediabetes, for example, there are steps you can take to stop the progression of diabetes.”

You and your doctor can get to know each other through annual checkups, he said. “The best time to see your doctor isn’t when you already have symptoms and need help—it’s on a regular basis to build and establish that connection so your doctor can get a baseline of your health.” could.”

2. Frequent Physical Activity

Getting enough physical activity can lower your risk of developing chronic conditions such as diabetes, obesity, high blood pressure, heart disease and stroke, Wayne said.

Atria New York City’s medical director and clinical associate professor of medicine at New York University’s Grossman, Dr. Nika Goldberg said, “There is a tremendous body of research that supports regular aerobic exercise to not only prolong survival but also to maintain cognitive function over a long period of time.” Pharmaceutical School.

The World Health Organization recommends that adults get at least 150 minutes (2½ hours) of moderate to vigorous physical activity weekly, while pregnant people should get at least 150 minutes per week of moderate aerobic and strengthening.

3. A Healthy BMI

According to the US Centers for Disease Control and Prevention, body mass index is a measurement of body fat that assesses a person’s weight category and potential risk of health problems.

Maintaining a healthy BMI can extend your life by more than a decade, a 2018 study found, and has been linked to a lower risk of dying from heart disease and cancer. Regular physical activity and eating healthy foods can help you with this goal.

4. Proper Nutrition

Goldberg said eating more plant-based foods provides a great source of antioxidants. “Oxidation is a sign of stress in our system and can lead to changes in the buildup of plaque in the arteries and such,” she said. “And this oxidation is also associated with aging.”

According to a February study published in the journal PLOS Medicine, you can extend your life by eating less red and processed meat and more fruits, vegetables, legumes, whole grains and nuts. The potential benefits are especially strong if you start young – women who start eating better at age 20 may extend life span by a little over 10 years, compared to those who start at the same age. Men can add 13 years.

At mealtimes, at least half of your plate should be fruits and vegetables, Goldberg said. Plus, what’s important is “not only what’s in the food, but how you prepare it,” she said. “So baking and broiling is better than frying.”

5. Focus on Mental Health

Mental health is often “such a neglected part of our overall health, but actually contributes a huge amount to overall health and well-being,” Wayne said.

Goldberg said stress and anxiety have arisen over the years, which can affect blood pressure, sleep, dietary choices, alcohol consumption or attempts to quit smoking.

Experts have said that taking just 15 minutes for mental health hygiene can make your life easier. Try taking deep breaths upon waking, being present with your morning coffee instead of being distracted, going for a walk, journaling, and taking breaks from screens.

The benefits of these mindfulness practices come from lower levels of cortisol, the stress hormone linked to health complications. Being able to better control one’s emotions – which can be achieved through meditation – is associated with health resilience in old age.

6. Plenty of Sleep

Goldberg said people who sleep less than seven hours a night have higher levels of stress hormones, blood sugar and blood pressure.

You can improve the quality and quantity of your sleep by getting regular exercise and getting good sleep. Keep your bedroom dark, quiet and cool at night and use it only for sleeping and sex.

7. Drink less

“For a long time people have been associating alcohol with a healthy heart,” Goldberg said. But “heavy alcohol consumption can actually be a direct toxin to the heart muscle and result in heart failure. And it also raises[blood sugar levels]and causes weight gain.”

Avoiding too much alcohol can add at least several years to your life by reducing your risk for diabetes, heart disease, cancer and other chronic diseases, a 2020 study found.

8. Not Smoking

“Smoking is a major risk factor that increases the likelihood of many cancers — not only lung cancer but also things like breast cancer,” Wayne said. It also “increases the risk of heart disease, stroke and other conditions that shorten people’s lives.”

If you’re a habitual smoker, it’s not too late to quit to prolong your life, Wayne said.

9. Build Strong Relationships

Experts have said that close, positive relationships add joy and comfort to our lives and reduce stress. According to Harvard Health, studies have shown that people who have satisfying relationships with family, friends, and community have fewer health problems, live longer, and have less depression and cognitive decline later in life. experience.

If implementing all of these habits feels great, think of them as a gradual build-up, Wayne said. “We can’t be perfect in everything all the time,” she said, “but there are (there are) things we can do to improve in one or several dimensions, and we can improve that kind of lifestyle.” can be committed.”

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