While genetic and environmental factors are beyond your control, making informed lifestyle choices can significantly boost your health and potentially increase your lifespan.
This article explores seven lifestyle factors, supported by robust evidence, that can help reduce health risks and promote long-term wellbeing. Discover why these factors matter and learn how to make positive changes to enhance your health.
1. Getting the Right Amount of Sleep
Sleep is a crucial aspect of overall health, yet it’s often overlooked in favor of diet and exercise. Research has consistently shown that getting the right amount of sleep can significantly impact life expectancy. Interestingly, the relationship between sleep and health is a U-shaped curve, meaning that both too little and too much sleep can have negative effects on health.
For instance, sleeping more than 10 hours a night can increase the risk of psychiatric diseases and higher body mass index (BMI); while sleeping nine or more hours a night can increase the risk of stroke by 23%.
A 2021 study of 1.1 million people in Europe and the United States found that 25% of people slept less than the recommended amount for their age, with more than half of all teens not getting enough sleep. Adults had better sleep habits but experienced more insomnia and poor sleep quality. Adequate sleep is essential for recharging the body and mind, repairing cells and removing waste, and forming memories and preventing forgetfulness.
However, sleep disorders like sleep apnea can significantly increase health risks. Sleep apnea is a condition characterized by disrupted breathing during sleep, and its symptoms can vary, including snoring, waking up gasping for air, teeth grinding, and depression.
If left undiagnosed, sleep apnea can lead to serious health consequences. If you have concerns about your sleep, it’s essential to consult your healthcare provider about a sleep study. Treatments like CPAP can lower risk and improve quality of life.
2. Eating Well-Balanced Meals
Embracing a healthy diet is essential for maintaining overall wellness, providing energy and reducing the risk of chronic diseases like heart disease, diabetes, cancer, and more. The link between food and nutrition is well-established, with certain foods like red meat increasing the risk of specific conditions like colorectal cancer.
Rather than adopting the latest fad diet, focus on making lifelong changes to your eating habits. As author Michael Pollan advises, “Eat food. Not too much. Mostly plants.” Aim for a variety of colorful plants to ensure you’re getting all the necessary nutrients.
Read Also: Benefits of Plant Biotechnology in Agriculture
The Mediterranean diet is a well-regarded approach to healthy eating, rich in whole foods and naturally limiting unhealthy choices. By following this diet, you can significantly lower your risk of chronic diseases. A 2018 review of over 12 million people found that adhering to the Mediterranean diet reduced the risk of heart disease, stroke, cancer, and other diseases. This diet emphasizes fresh fruits and vegetables, whole grains, healthy oils, and herbs and spices, while limiting processed foods, refined grains, and added sugars.
3. Making Time for Physical Activity
Engaging in just 30 minutes of physical activity daily can have a profound impact on your health. Regular exercise protects heart health, reduces bone loss, and lowers the risk of osteoporosis. Moreover, a 2021 study revealed that living in exercise-friendly communities can even reduce mortality rates among colon cancer survivors. A 2017 review in Lancet further emphasized the importance of physical activity, finding that daily moderate exercise lowers the risk of heart disease and overall mortality, regardless of income level.
The best part about physical activity is that it’s a low-cost way to improve your health and potentially save money. Even with health limitations, you can still incorporate movement into your daily routine through simple tasks like washing windows, mowing the lawn, or sweeping sidewalks.
As you age, consider tailoring your exercise routine to include balance and flexibility exercises, especially after the age of 65. Most importantly, choose moderate-intensity exercises that you enjoy, such as dancing, gardening, swimming, or biking, to ensure that physical activity remains a sustainable and enjoyable part of your lifestyle.
4. Keeping a Healthy Body Weight
Obesity is linked to a shorter lifespan and increased risk of various diseases. However, being somewhat overweight does not necessarily impact longevity. In fact, for individuals over 65, being on the higher side of normal weight is associated with better health outcomes. A 2018 study examined the relationship between body mass index (BMI) and mortality over 24 years, revealing that individuals with a BMI indicating obesity had a significantly increased risk of mortality.
While BMI is widely used, it’s a flawed measure that doesn’t account for factors like body composition, ethnicity, and age. Despite its limitations, BMI remains a common tool due to its simplicity and low cost. The study found that individuals with a BMI in the overweight range had only higher mortality rates among smokers, while those with a BMI on the higher side of normal had the lowest death risks.
Maintaining a healthy weight is not about fad diets or quick fixes. The key to success lies in making long-term changes to your lifestyle, including a balanced diet and regular exercise. If you’re struggling with weight management, consult with your healthcare provider to develop a personalized plan. By focusing on sustainable lifestyle changes, you can achieve a healthy weight and reduce your risk of chronic diseases.
5. Managing Mental Health
Mental health encompasses emotional, psychological, and social well-being, influencing how we think, feel, act, and interact with others. Effective mental health management involves stress reduction and maintaining social connections. Research reveals that happier individuals tend to live four to 10 years longer than those who are less happy.
To increase happiness and manage stress, consider taking time to unwind through activities like deep breathing, yoga, meditation, or reading. Establishing regular breaks from news and social media, practicing gratitude, focusing on the positive, and engaging in hobbies like gardening, singing, or playing a musical instrument can also help reduce stress and stimulate your mind.
Staying socially connected has a profound impact on health and longevity. Regularly meeting with friends or family can provide emotional support and pleasure. Other ways to foster connections include joining community or faith-based groups, volunteering with others, and participating in local interest groups, such as hiking or knitting clubs. By prioritizing mental health, managing stress, and nurturing social connections, you can significantly enhance your overall well-being and increase your chances of living a longer, healthier life.
Read Also: The 100 Top 5 Minute Crafts for Adults and Children