Five factors that contribute to achieving a longer and healthier lifespan
Healthy diet - As individuals age, the likelihood of developing hypertension (high blood pressure) and dementia rises. Adhering to dietary regimens like those found in the DASH, MIND, and Mediterranean diets can decrease the chances of experiencing these and other chronic ailments associated with older age. Furthermore, extensive randomized controlled trials suggest that incorporating a multivitamin-mineral supplement may enhance cognitive function and memory for certain individuals.
Regular Exercise - Regular exercise diminishes the likelihood of numerous chronic conditions that become more prevalent as individuals age, including heart disease, hypertension, diabetes, osteoporosis, certain cancers, and cognitive decline. Additionally, exercise aids in reducing anxiety and blood pressure while enhancing sleep quality. The Physical Activity Guidelines for Americans, established by the U.S. Department of Health and Human Services, prioritize increasing movement and reducing sedentary behavior, emphasizing that any level of activity is beneficial. For optimal health advantages, they recommend dedicating 150-300 minutes per week to moderate to vigorous activities such as brisk walking or vigorous dancing, along with two days of muscle-strengthening exercises. Older adults, particularly those at risk of falls, may also benefit from incorporating balance training exercises such as tai chi or yoga into their routine.
Healthy Weight - Establishing an individual's optimal weight range is a personalized endeavor. It entails assessing current health status, familial medical history, weight trajectory, and inherent genetic body composition. Instead of fixating solely on scale readings, it may prove beneficial to track changes in detrimental visceral fat accumulation and weight fluctuations since reaching adulthood.
Avoid smoking - Smoking constitutes a significant risk factor for cancer, diabetes, cardiovascular disease, lung ailments, and premature mortality by fostering chronic inflammation and oxidative stress, which can inflict harm on cells and tissues. Smoking adversely affects nearly every bodily organ. However, quitting substantially diminishes the likelihood of developing these smoking-associated conditions.
Moderate alcohol - Studies indicate that moderate drinking, defined as one drink per day for women and two drinks per day for men, is linked to a decreased risk of type 2 diabetes, heart attacks, and premature death from cardiovascular disease. Consuming low to moderate amounts of alcohol can elevate levels of "good" cholesterol (high-density lipoprotein or HDL) and deter the formation of small blood clots that may obstruct arteries. However, given that alcohol intake, particularly heavier consumption, is also associated with the risk of addiction, liver disease, and various types of cancer, it presents a nuanced issue best addressed in consultation with your physician to evaluate the individual balance of risks and benefits.