In this digital age, where everything is fast-paced and busy rules above all, burnout prevails and has been known to reduce the lifespan of many fixated individuals. Platforms like Vulkan casino fit the pace of this digital era because of their convenience and accessibility from anywhere. However, longevity is not about living longer but about living better.
Improvement in science, especially in areas like nutrition, preventive medicine, and epigenetics, explains that our daily habits can greatly impact the length and quality of our lives. Although genetics plays a major role of about 20-30% according to studies, a good number of factors that affect your lifespan are within your control.
Below, we’ll offer numerous scientifically backed habits that can add at least a healthy decade more to your lifespan.
Perfect the Action of Consistent Movement
There is a trendy saying that states, “Sitting is the new smoking.” While this may seem bizarre, it, in fact, has some ounce of truth that is backed by data. A motionless or mobile lifestyle is usually associated with a high risk of health issues like heart disease, diabetes, cancer, and even premature death if care isn’t taken. However, this is not just about going to the gym, but daily movement.
According to published research, people who engage in regular moderate exercise, like brisk walking for about 150 minutes per week, have a lower risk of dying prematurely compared to those who don’t even try to exercise. Better still, engaging in rigorous activities like running or swimming for about 75 minutes per week offers greater benefits.
Not every exercise is designed equally. According to studies in the Blue Zones (parts of the world with the highest concentration of people over 100 years old), we realize that their exercise isn’t scheduled workouts. Rather, it is a natural movement built into their daily lives of carrying groceries, gardening, walking, and standing more than sitting.
Eat to Feed Your Microbiome
Do you know that what you eat does not just feed you? It also feeds the trillions of bacteria in your gut, usually called the microbiome. These are essential inclusions that influence immunity, inflammation regulation, and mood. A remarkable study reveals that greater microbiome diversity is usually associated with healthy aging. What’s more? Diets rich in fiber, plant diversity, and fermented foods are linked with minimized chronic disease risk and longer life expectancy.
So, there is no use in concentrating on fad diets like Keto or Paleo. According to longevity experts, you should aim for a “plant slant.” This entails about 70-80% of your food coming from plants. Now, understand that this is not about practicing exclusion but inclusion. Therefore, the more plants you ingest, the more diverse your gut flora.
Consider Deep and Restorative Sleep
Amidst the hustle culture of this advanced digital age, sleep is usually undermined. It is important to understand that chronic sleep deprivation can speed up aging dramatically, according to science. People who consistently sleep for about 7-8 hours per night have significantly reduced the risk of dying from health issues like heart disease, cancer, and stroke. According to research from UCLA, even a single night of inadequate sleep can make your cells age faster.
In sleep, quality matters just as much as quantity. Deep sleep, slow-wave sleep, is when your body repairs DNA damage. It equally removes toxins from the brain (potentially to prevent dementia) and restructures hormone balances.
Build Strong and Meaningful Relationships
Are you surprised this made the list? Well, social ties have been associated with lifespan extension. A study on this subject concludes that, more than wealth, fame, or social class, close relationships are essential influences on long-term happiness and health. In contrast, loneliness can be quite deadly. It is capable of increasing mortality risk by 26%, comparable to the risk of smoking 15 cigarettes a day. Here, quality beats quantity. Therefore, having just five deep and trust-filled connections is more than enough compared to having hundreds of superficial acquaintances.
Have a Sense of Purpose
Living longer is not just about how you live, but why you live. Having a reason to get up in the morning strongly aligns with longevity. Individuals with a strong sense of purpose independent of other factors like income or education have a 15% lower risk of death independent of other factors like income or education. Your purpose does not have to be so grand. It can be something as simple as caring for a pet, volunteering weekly, pursuing a hobby, or being a devoted parent.
Intentional Practice, Not Magic
No magic is involved in adding ten years to your life. However, science consistently highlights the need for a holistic approach. This includes movement, nutrition, sleep, relationships, purpose, and mindset to dramatically extend lifespan and health span. The good news? You don’t need to change everything at once.
Begin small and commit to being consistent about whatever change you’re trying to make. Over time, these micro-changes will compound into macro outcomes. Ultimately, the goal is not to live longer but to live well.
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