1. Be diligent in exercising
Several studies have confirmed that exercise reduces the risk of early death.
Physical activity supports cardiovascular and circulatory function and provides protection against many chronic diseases. At the same time, exercise also strengthens muscles and reduces the risk of falls in older adults.
It is recommended to practice 150 minutes of moderate-intensity exercise per week, such as 20 minutes of walking a day.
2. Adequate intake of fruits and vegetables:
It is recommended to adjust the diet moderately, eat more fruits and vegetables, and reduce the intake of processed foods.
The Mediterranean-style diet – in addition to whole grains, legumes, nuts, fish and olive oil, also emphasizes the intake of fresh produce.
3. Make sure you get enough sleep
Studies have shown that the average sleep time per night is positively correlated with the risk of various causes of death. Consistent quality sleep can effectively prolong life.
Studies have found that people who sleep less than five hours a night have twice the risk of developing Alzheimer's disease.
The general recommendation is 7 to 9 hours of sleep per day.
4. Quit smoking and limit alcohol
Smoking greatly increases the likelihood of developing a variety of fatal diseases.
Alcohol consumption of more than one drink a day for women and more than two drinks a day – or even less – for men increases the risk of heart disease, atrial fibrillation, liver disease and seven types of cancer.
5. Control of chronic diseases
About half of adults in the U.S. have high blood pressure, 40% have high cholesterol, and nearly one-third have prediabetes.
It is important to follow your doctor's instructions to effectively manage your condition.
6. Maintain good social relationships
Loneliness and loneliness are almost as harmful to physical and mental health as smoking. Such conditions "increase the risk of dementia, heart disease and stroke".
7. Cultivate a positive mindset
Research has revealed that optimism is associated with a reduced risk of heart attack. People with high optimistic scores typically live 5% to 15% longer than pessimists.
Optimists tend to have healthier habits and are less likely to suffer from certain chronic diseases.
Research has shown that positive thinkers generally live longer.