Why Longevity Only Matters When You’re Healthy?

We often hear that living a long life is a good thing, but it truly only has meaning if we live in a healthy state. Good health not only helps you live longer but also enhances your mental well-being and overall quality of life. Let’s explore comprehensive ways to live a long and healthy life through the following article.

1. Why Aim for Longevity, but with Good Health?

Longevity is a goal for many people today. However, living long with good health adds far more meaning to your life. Below are some benefits of living a long and healthy life:

• Enhancing quality of life: Living long doesn’t necessarily mean living healthily. A healthy life helps you maintain energy, flexibility, and independence in daily activities. Staying healthy reduces your dependency on loved ones as you age, leading to a better quality of life.
• Reducing the risk of illness: Focusing on improving your health can prevent chronic diseases such as diabetes, heart disease, and cancer. If you live long but aren’t healthy, your body will face many uncomfortable issues due to illness, and you may find yourself frequently in hospitals or clinics rather than out enjoying life or meeting friends.
• Improving mood: Good health not only impacts your body but also has a positive effect on your mental state, reducing stress and improving your mood. When you have good health, you often feel happier and have more time to spend with loved ones and friends, boosting your spirits and social relationships.
• Reducing the burden on healthcare and the economy: Healthcare costs can be very expensive. Staying healthy helps minimize medical expenses and enhances work productivity.
• Setting an example for the next generation: A healthy lifestyle can inspire your family and community, encouraging everyone to prioritize their health.

2. The Challenges People Face in Achieving the Dual Goal of “Longevity and Good Health”

Having a healthy and long life is a desire for many, but numerous challenges make it difficult to achieve this dual goal. Below are some factors that can affect people’s ability to live long and stay healthy:

• Sedentary lifestyle: Modern technology and conveniences have led many people to become less physically active, increasing the risk of obesity and related health issues.
• Poor nutrition: Access to unhealthy foods and a lack of knowledge about proper nutrition make it difficult to maintain a balanced diet. Diets high in meat, fats, and processed fast foods, while lacking vegetables and fruits, deteriorate health and make people more prone to chronic diseases like obesity, diabetes, high cholesterol, and heart conditions.
• Mental health issues: In modern society, increasing work and life pressures contribute to rising levels of stress, anxiety, depression, and other mental health disorders. These issues can negatively affect physical health, quality of life, and longevity.
• Smoking and alcohol consumption: The rate of smoking and alcohol consumption remains high in many populations, impacting both health and life expectancy.
• Socio-economic factors: Limited access to healthcare, clean food, and fitness resources, especially in low-income communities, makes it harder for people to live healthy and long lives.
• Genetic factors: Some individuals are at higher risk for certain diseases due to genetics, making it more challenging to maintain good health.
• Lack of education: Many people may lack knowledge about healthy lifestyle choices, leading to decisions that are harmful to their health.
• Time pressures: A busy life can make it difficult to prioritize exercise, meal preparation, and self-care.
• Cultural influences: Cultural norms and habits can affect food choices, physical activity levels, and overall health behaviors.
• Environmental factors: Pollution, urban design, and access to green spaces can influence both physical and mental health.

3. How to Achieve Longevity and Good Health

To live a long, healthy life and improve your quality of life, you need to take proactive steps to care for your health early by adjusting your lifestyle and exercise habits. Here are some ways to help you live a healthier life:

3.1. Choose Healthy Foods

Health starts in the kitchen with the choices we make about what to eat. The foundation of a healthy diet is fruits and vegetables. Like any foundation, it takes time and patience to build correctly, but a healthy diet has the power to support mental health, increase longevity, and promote a healthy life. From there, you can gradually incorporate more and more healthy food options into your diet.

• Eat fruits and vegetables: Aim to eat about five servings a day. In each meal, fruits and vegetables should make up half of your plate. This doesn’t mean you have to eat them raw. There are many delicious ways to cook and consume your daily portions of fruits and vegetables. You can steam, boil, stir-fry, mix with olive oil and spices, or roast them—experiment to find what you enjoy most.
• Eat whole grains: Choose carbohydrates where whole grains are the first ingredient, such as whole-grain bread, pasta, corn tortillas, and brown rice. Whole grains are rich in nutrients and help you feel full longer.
• Vary your protein intake: The protein in your diet can come from both plants and animal products. Beans, lentils, tofu, and nuts are high in protein and usually contain far fewer harmful fats than most red meats. Eating more plant-based proteins instead of animal proteins helps reduce the risk of cardiovascular diseases like heart disease, diabetes, high blood pressure, and stroke.
• Avoid sugary drinks like soda: Diet sodas, though they may seem like a good alternative, often contain chemicals that can be just as harmful as sugar. Opt for drinking water or healthier beverages.

3.2. Increase Physical Activity

The physical and mental benefits of exercise are immense. Choose an activity that you enjoy. Not everyone likes running, and that’s okay! Don’t force yourself to follow an exercise routine you don’t like. There are plenty of other ways to stay active, whether it’s cycling, swimming, dancing, weightlifting, yoga, playing tennis or basketball, skiing, or hiking. Try different activities until you find one you love. When you enjoy it, you’re more likely to stick with it. Set realistic and meaningful goals for your life. If you’ve never run before, consider signing up for a 5K before tackling a marathon. Celebrate those small victories and accomplishments to keep yourself motivated.

3.3. Get Enough Sleep

It can be frustrating to sleep the recommended seven to nine hours and still feel tired. If you’ve wondered about improving the quality of your sleep, you may have come across the term “sleep hygiene.” Sleep hygiene refers to healthy habits that make your sleep as restful as possible. Quality sleep can have a direct positive impact on your physical and mental health, but it’s often overlooked in our busy world. Here are a few things you can do to get your best sleep:

• Set a sleep schedule and stick to it: When you go to bed and wake up at the same time every day, your body can settle into a routine. You may naturally start to feel sleepy around your scheduled bedtime and even wake up in the morning without an alarm.
• Exercise during the day: Regular exposure to natural light can have many health benefits. Plus, getting plenty of sunlight during the day helps your body regulate its natural circadian rhythm, the 24-hour cycle of wakefulness and sleep.
• Keep your bedroom dark, quiet, and cool: If streetlights shine through your window, use curtains or blinds to block any light, or wear a sleep mask. According to the National Sleep Foundation, the ideal temperature for sleep is between 60-71°F. A white noise machine can also help drown out disruptive sounds.
• Ban blue light from the bedroom: Remove electronic devices from your bedroom and limit phone usage before bed. The blue light emitted from screens can keep your mind alert and make it harder to fall asleep. Try engaging in screen-free relaxing activities, like reading, journaling, or meditating, at least an hour before bed.

3.4. Keep Stress Levels Low

Life is stressful, and sometimes stress is unavoidable. However, there are both healthy and unhealthy ways to manage stress. To manage stress positively, try the following tips:

• Maintain your physical health: Exercise, a healthy diet, and enough sleep can put you in the best state to face whatever challenges life brings.
• Avoid using food, drugs, or alcohol as coping mechanisms: These substances can quickly become unhealthy when used to cope with stress. Instead, try meditation, breathing exercises, or physical activity when you’re feeling overwhelmed.
• Talk to someone you trust: Whether it’s a family member, close friend, or mental health professional, sometimes just talking about your stress can make you feel better and remind you that you’re not alone.

3.5. Maintain Healthy Relationships

Many of us are familiar with advice about romantic relationships, but strong friendships are just as important as close relationships with our partners. According to the Centers for Disease Control and Prevention (CDC), loneliness contributes to several serious health conditions in adults aged 50 and older, including heart disease, stroke, depression, and dementia. Maintaining a strong social community throughout life can help combat loneliness and keep us healthy. But like most things, this may take some effort.

• Reach out to friends and family: When we stop actively engaging in social life, we may feel lonelier than we really are. Try to schedule at least one social gathering per week, whether it’s meeting for coffee, having dinner, going for a walk, or simply chatting over the phone.
• Volunteer, take a class, or join a club based on your interests: These are great ways to learn new skills and create new relationships with people who share similar interests. They also provide scheduled time to help you get out of the house or connect with others online.
• Get a pet: Pets make great companions at home, and dogs—since they need regular walks and exercise—get you outside and moving in your neighborhood. They also create opportunities to meet other dog owners and animal lovers.

3.6. Limit Screen Time, Especially on Social Media

Technology is a great tool for work, education, and entertainment. However, how we use it can result in us staring at screens most of the day. This can be harmful both physically and mentally—screens strain our eyes, prolonged computer use can affect our posture, and the content we consume online can make us feel sad, lonely, or angry. Limiting time spent on phones, computers, and TVs is essential to ensure the health of your eyes, brain, and body.

3.7. Visit Doctors and Dentists for Regular Check-ups and Screenings

Keeping up with doctor and dentist appointments can sometimes be challenging, but regular health check-ups, vaccinations, and oral hygiene are crucial for living a healthy life. These are part of preventive care, which helps prevent diseases and chronic health conditions through testing, immunizations, and education.

• Schedule a dental appointment at least once a year: Oral health is connected to overall body health, especially the heart. Dentists not only clean your teeth but also look for signs of inflammation, gum disease, cavities, oral cancer, and other conditions.
• Keep in touch with your doctor: Maintaining preventive care, such as regular health check-ups and cancer screenings, is essential for your current and future health. Regular visits to your doctor help keep your health on track and increase the chances of early detection of any underlying health issues.

3.8. Avoid Smoking and Drink Alcohol in Moderation

Living a healthy life means being mindful of what you put into your body, including alcohol and tobacco. Both can be relaxing and enjoyable but can also harm your health.

• Stay away from tobacco and nicotine: When it comes to smoking, the only healthy option is to quit. Quitting smoking and nicotine can be tough, but there are many resources to help you do so. You can join a support group, find distractions from cravings, and remind yourself of the health benefits when it becomes challenging to resist.
• Drink in moderation: Occasional moderate drinking—defined as one drink per day for women and two drinks per day for men—can be enjoyed responsibly. However, if alcohol or drug use interferes with maintaining a healthy lifestyle, consider seeking help from a healthcare provider.

Living a long life is a goal for many people today, but it’s essential to remember that living long and living well is what brings true meaning to life. If you’re facing health issues or want to live a longer, healthier life, it’s important to seek out the right solutions for early treatment. Take care of your health proactively to live a life that’s not only long but also healthy, sharp, and fulfilling.

References: Healthpartners.com