According to the science of novi longevity medicine, your lifestyle choices significantly define your lifespan. Strong and healthy habits like good nutrition and daily exercise improve your chances of living a long and quality life. In contrast, habits like smoking can reduce either the length or quality of your life.
According to CDC’s National Center for Health Statistics, Americans are expected to live for a shorter time than people in many high-income nations. A 2018 Harvard University study offers hope, however. It describes the following five habits that could extend your life expectancy by a decade or more.
Eat a Healthy Diet
“You are what you eat” is more than a cliché phrase people say all the time. According to a recent Lancet study, 20 percent of deaths are caused by poor diet. A poor diet can also increase your risk of serious and chronic medical conditions like diabetes and blood pressure.
The best way to create a healthy diet is to consult a nutritionist. That said, the study researchers recommend a diet containing natural sources of protein like beans and meat and minimally processed grains and whole foods. You should also incorporate fresh nuts, vegetables, and fruits into your diet.
Maintain a Healthy Weight
Maintaining a healthy weight is key to protecting yourself from many medical conditions. Per the Harvard study, weight control can significantly lower your risk of breast cancer, cardiovascular problems, and diabetes. That said, what is considered a healthy weight is different for everyone.
The NHLBI recommends calculating your body mass index (BMI) rather than just weight. This is a number relating your weight to your height. According to experts, you should aim for a BMI of between 18.5 and 24.9, with numbers below and above that are considered unhealthy.
Exercise Every Day
Small amounts of exercise every day can increase your longevity by as much as 4.5 years, according to a National Cancer Institute study. You do not have to join a gym, but it is recommended to avoid living a sedentary lifestyle. Most especially, try to move around more if your job requires you to sit all day.
There are multiple things you can do to avoid inactivity. You can get a standing desk, walk, or exercise for 30 minutes every day. These activities help you maintain a healthy BMI, strengthen your joints, muscles, and bones, and lower your risk of some conditions.
Smoking has many apparent health risks that Americans have been discovering over the last few decades. There has been a marked increase in efforts to warn people about the effects of tobacco and tobacco products. As it turns out, quitting smoking can increase your lifespan.
Tobacco inhibits your immune system and the body’s ability to fight off infections. Quitting, however, is not as easy as deciding to. You can try aids like nicotine gum and patches. If you need more proactive help, you can ask your doctor about a quitting program.
Limit Your Alcohol Intake
Alcohol is consumed so regularly and casually; it can be difficult to avoid. However, studies have shown that alcohol can expand your waistline and increase your risk of esophagus, colon, and breast cancer. To avoid this, you should not exceed two drinks (men) or one drink (women) a day.
Longevity Medicine Can Optimize Your Life and Health
The field of longevity medicine focuses on optimizing your health span and lifespan. This means not only prolonging your life but improving the quality of your years. If you smoke, drink excessively, have an unhealthy BMI, or eat poorly, you may benefit from longevity medicine.
Your provider will help you make lifestyle choices that do not compromise your life expectancy. To learn more, call a longevity medicine expert today.