Habits You Must Follow To Live Longer Life

Here are some tips which will help you to reach 100 years of age in excellent health and with a positive outlook. These recommendations will not work for everyone but might help you live longer.

1. Avoid overeating

The relationship between calorie intake and longevity is currently attracting a lot of interest. Animal studies show that reducing normal caloric intake by 10-50% can extend life.  

Studies of human populations known for their longevity also find associations between low calorie intake, longer life and  lower risk of disease. 

In addition, calorie restriction can help reduce excess  weight and belly fat, both of which are linked to a shorter life.

However, long-term calorie restriction is often unsustainable and can include negative side effects such as increased hunger, low body temperature and decreased sexual desire . It is not yet fully known whether calorie restriction slows aging or extends life.

2. Eat Healthy Plants

Eating a  variety of plant-based foods, such as fruits, vegetables, nuts, seeds, whole grains and beans, can reduce the risk of disease  and prolong life. 

 For example, many studies link a plant-based diet to a lower risk of premature death, as well as a lower risk of cancer, metabolic syndrome, heart disease, depression and brain decline.

These effects are due to the nutrients and antioxidants in plant foods, which include polyphenols, carotenoids, folates, and vitamin C.

Thus, several studies associate vegetarian and vegan diets, which are naturally higher in plant-based foods, with a 12-15% lower risk of premature death.

The same studies also showed a 29-52% lower risk of dying from cancer or heart, kidney or hormone-related diseases. In addition, some studies show that the risk of premature death and certain diseases increases with increasing meat consumption. 

However, other studies show no or much weaker links – and the negative effects seem to be specifically linked to processed meats. 

Vegetarians and vegans  tend to be more health conscious than meat eaters, which may at least partially explain these results. 

In general, eating lots of plant-based foods promotes health and longevity.

3. Stay Physically Active

It should come as no surprise that staying physically active can keep you healthy and add years to your life.

As few as 15 minutes of exercise per day may help you achieve benefits, which could include an additional 3 years of life.

Furthermore, your risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity.

A recent review observed a 22% lower risk of early death in individuals who exercised — even though they worked out less than the recommended 150 minutes per week.

People who hit the 150-minute recommendation were 28% less likely to die early. What’s more, that number was 35% for those who exercised beyond this guidance.

Finally, some research links vigorous activity to a 5% greater reduction in risk compared to low- or moderate-intensity activities .

4.Moderate Alcohol Intake.

Heavy alcohol consumption is associated with liver, heart, and pancreatic disease, as well as an overall increased risk of premature death .

 However, moderate consumption is associated with a reduced likelihood of several diseases and a 17 to 18 percent increase in your risk of premature death.

Wine is considered particularly beneficial due to its high content of polyphenolic antioxidants. 

The results of a 29-year study showed that men who preferred wine were 34 percent less likely to die early than those who preferred beer or spirits .

In addition, one review found that wine is particularly protective against heart disease, diabetes, neurological disorders, and metabolic syndrome (50). To maintain moderate consumption, women are advised to take 1-2 units or less per day and no more than 7 units per week. Men's daily intake should be less than 3 units, up to 14 units per week.

 It is important to note that no strong studies show that the benefits of moderate drinking are greater than abstinence. 

 In other words, if you don't normally drink alcohol, there's no need to start drinking.

5. Develop a good sleep pattern

Sleep is essential for regulating cellular function and healing the body. 

 According to a recent study, longevity is probably related to regular sleep habits, such as going to bed and waking up around the same time every day.

 Sleep duration also appears to be a factor, with both too little and too much being detrimental. 

 For example, sleeping less than 5-7 hours a night is associated with a 12% higher risk of premature death, while sleeping more than 8-9 hours a night can also shorten your life by up to 38%.

 Too little sleep can also promote inflammation and increase the risk of diabetes, heart disease and obesity. These are all associated with a shortened lifespan. 

 On the other hand, excessive sleep can be associated with depression, lack of physical activity and undiagnosed health problems, all of which can negatively affect life expectancy.