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5 Tips to Help You Live a Long and Healthy Life

Experts have identified five scientifically proven guidelines that can help you live a long and healthy life. You might be surprised by these tips, as they are unexpectedly simple!
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Experts have identified five scientifically proven guidelines that can help you live a long and healthy life. You might be surprised by these tips, as they are unexpectedly simple!

Tip 1: Stay Hydrated

Drinking enough water daily is crucial. Water helps lubricate joints, delivers essential nutrients to cells throughout the body, ensures organs function efficiently, prevents infections, and regulates body temperature. Water can also improve sleep quality, enhance cognitive abilities, and boost mood.

According to research from Harvard University, experts recommend that individuals drink between 11 to 16 cups of water per day (equivalent to 1.5-2.2 liters). However, many people don’t drink this much. It’s estimated that around 75% of Americans are chronically dehydrated. Make sure to stay hydrated starting today!

Tip 2: Complete Nutrition and Diverse Supplements

Nutrients include all the essential elements that affect the body’s functioning. However, the average diet often lacks some vital nutrients, including calcium, potassium, magnesium, and vitamins A, C, and D.

Take vitamin D, for example. According to a 2011 study, one billion people worldwide are deficient in vitamin D, one of the most crucial nutrients for health. Vitamin D helps the body fight diseases, reduces the risk of conditions like multiple sclerosis, heart disease, and the flu, and it impacts mood regulation, potentially improving symptoms of depression.

This is just an example of vitamin D—other nutrients can also be lacking. You can add these nutrients to your diet by eating nutrient-dense foods or taking supplements under a doctor’s guidance.

Tip 3: Improve Sleep Quality for Longevity and Health

We’ve all had bad nights of sleep, and you likely remember how challenging it was to function the next day compared to nights of restful sleep. Every lost hour of sleep can take up to four days to recover from, which may shorten your lifespan.

Chronic sleep deprivation can lead to serious health changes, causing issues like obesity, diabetes, high blood pressure, heart disease, and psychological stress.

The best way to prepare for a good night’s sleep is to avoid screens two hours before bed and establish a relaxing routine to disconnect from daily activities. According to the CDC, one in three adults does not get enough sleep. The CDC recommends 7-9 hours of sleep per night for adults.

Tip 4: Exercise and Stay Physically Active

First, cardiovascular exercises help the body absorb more oxygen to maintain energy levels, which increases heart rate and triggers many other beneficial reactions in the body. Elevating heart rate is crucial for improving heart health and overall well-being.

According to the CDC, one in four deaths is due to heart disease, so maintaining heart health should be a top priority. Additionally, exercise can enhance memory, protect the brain from age-related decline, and trigger the release of endorphins. Walk, play sports, dance, or even bounce on a trampoline whenever possible.

Next are resistance exercises, which help build strength and improve appearance. They reduce visceral fat and improve insulin sensitivity, preventing type 2 diabetes. A study by Wayne L. Wescott shows that resistance training increases bone density and reduces pain associated with back issues, arthritis, and aging.

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity per week to maintain health.

Tip 5: The Importance of Personal Relationships

Around 148 studies on social interaction in the U.S. found that people with strong social relationships have a 50% lower risk of early death. The studies also revealed that those in committed relationships may live three years longer than those without such commitments.

When you have healthy personal relationships to share your life with, you don’t have to endure stress alone. Their presence helps you recover quickly from stress, reducing your stress levels. Conversely, loneliness is often a predictor of poor health. Over time, loneliness is linked to depression and has now been reported to affect pain tolerance and immune system disorders.

There are many factors that define what a healthy life looks like for you. The five tips in this list are simple yet effective, backed by science. Try them out and choose the methods that work best for you.

 

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