Do you want to live a longer and healthier life? In this article, we share how you can extend your life by ten years extra and also keep you healthy and strong.
Recent research has shown that all people carry internal inflammation in the body and that it determines how you feel and how long you live. The extent of it is a real threat to our health.
– But it’s never too late to change your lifestyle. It does not matter if you have been a couch potato or have cancer or rheumatism. From day one, you can curb inflammation and steer toward better health, ”says Bertil Marklund.
Here are our best tips for habits that can help you live a longer life
You get positive energy that is good for health and provides well-being when you are with friends, family, and workmates, and even with your four-legged friends.
In addition, good contact strengthens your immune system and gives you a longer life. Remember to avoid energy thieves that make you tired and powerless. Protect yourself by keeping away from people who steal your energy and joy.
Know who in your area makes you happy and uplifted and who makes you tired.
2. Take care of oral health
Watch out for bleeding gums. Staying free of gum disease prolongs life by six years. Visit your dentist and dental hygienist regularly. Avoid snacks, rinse your mouth after every meal, and keep clean with a toothbrush, floss, toothbrush, or toothpick.
3. Sleep well
The body needs sleep to recover but also to repair itself and build up an energy supply in the central nervous system. Sleep is a prerequisite for the brain to function during the day and for a strong immune system. Invest in regular times and regular routines, cool in the bedroom, and quiet and dark.
4. Eat healthily
Choose fruits and vegetables that are packed with antioxidants and strengthen the immune system. If you follow the rainbow method, you get fruits and vegetables of different colors and thus different important antioxidants.
For example, choose three colors a day – a red apple, an orange and a bowl of blueberries. Change colors the next day.
5. Think positive
Not only do optimists have more fun, but they also live an average of seven years longer than pessimists. Happiness researchers all over the world agree that it is possible to practice being happier with as much as 40 percent.
Happy people are healthier and have better immune systems than pessimists. Nor are they affected by cardiovascular disease, alcoholism, and other lifestyle diseases to the same extent.
Do not forget to appreciate the everyday happiness, that you enjoy the job or have a nice evening with friends. By focusing on the positive, you immediately gain a 15% increase in happiness.
Negative stress is almost as dangerous as smoking and can shorten your life by seven to eight years compared to the ten years of smoking. Constant stress suppression triggers substances that trigger harmful inflammation in the body.
If you can learn how to handle everyday stress, you have a lot to gain. Find the balance of yoga, meditation, and mindfulness. Take small micropauses of three to five minutes at work.
7. Refuel with vitamin D
Vitamin D is a miracle molecule that strengthens the immune system and protects us from a host of diseases. The sun is a superior source of vitamin D, and to be sure to absorb the important dose of vitamin D, you should be outdoors for 15-20 minutes in the middle of the day. During the darker winter months, the sun is not enough, so supplementation of vitamin D. is recommended.
8. Move and exercise
Walking, dancing, running – moving around and happy to vary the sedentary sitting and working. As we move, the cells are repaired, the stress hormones decrease and the inflammation in the body is suppressed. Research shows that everyday exercise is the most important. The biggest difference is making a half-hour walk every day if you have not moved before.
Anyone who takes a few jogging trips a week will not only be healthier, stronger, and happier but also smarter according to the latest research findings. Regular exercise is pure super medicine for health, but it is important to get your heart rate up and sweat a couple of times a week.
9. Drink the right beverages
Coffee and tea contain a lot of antioxidants that can cure diseases. Three to four cups of coffee a day have a health-promoting effect. Research shows that coffee and tea also stimulate the brain in such a way that it offsets dementia. By drinking water for meals, you create a healthy environment in your body. The recommended amount of liquid per day is one and a half liters.
10. Keep the right weight
Being overweight can trigger many conditions that cause the body to age. Obesity and obesity are linked to increased inflammation where not least an altered gut flora contributes to toxins that cause inflammation and spread in the body. You risk, among other things, suffering from high blood pressure, diabetes, and cardiovascular disease.