By Your Call Publishing | ,

Health Column - April/May 24

10 Ways To Live An Extra 10 Years

We all strive for longevity in life – we want to maximise each day and each experience.

With that in mind, here are the 10 things scientists recently outlined which, if done properly, can each add a year into life expectancy.

1. A balanced diet

A diet rich in various nutrients is essential for longevity. Incorporate a variety of fruits, vegetables, lean proteins and whole grains to ensure a balanced intake of vitamins and minerals.

2. Regular exercise

Engaging in regular physical activity can be transformative. It bolsters cardiovascular health, regulates blood sugar levels and will even enhance mood due to the release of endorphins.

3. Adequate sleep

Quality sleep allows the brain to clear out toxins and supports the repair of cells. Poor sleep, on the other hand, has been implicated in a host of diseases, making those 7-9 hours a night a critical investment in your future wellbeing.

4. Good stress management

Techniques like mindfulness and meditation can reduce the production of stress hormones such as cortisol, and regular practice can lower blood pressure, improve heart health and offer a serene mind, contributing to a lengthened lifespan.

5. Healthy social connections

Humans are inherently social beings and isolation can be harmful to our health. Cultivating friendships and community ties can provide emotional support, reduce stress, and foster a sense of belonging and purpose.

6. Lifelong learning

Challenging your brain with new information and skills can stave off mental decline. Pursuits such as reading, learning a new language or playing a musical instrument stimulate neural connections and can protect against dementia and memory loss.

7. Preventive healthcare

Proactive engagement with healthcare providers for regular screenings and check-ups can catch problems before they escalate, with vaccinations, cancer checks, blood pressure and cholesterol levels all cornerstones of preventive care.

8. No smoking and limited alcohol

Smoking cessation is perhaps the single most powerful change for those who do smoke. It significantly reduces the risk of numerous cancers and cardiovascular diseases. And if alcohol is part of your lifestyle, moderation is key.

9. Healthy body weight

Excess weight, particularly around the midsection, is associated with an increased risk of heart disease, type 2 diabetes and certain cancers. Achieving and maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce risks.

10. A positive outlook

Optimists, who generally expect good things to happen, are less likely to suffer from cardiovascular disease and can even have stronger immune responses. That means cultivating gratitude, joy, and a positive mindset may not only make your days brighter, but extend them too!