Top 25 Secrets to a Long and Happy Life
Yesterday, the oldest woman in the world celebrated her 115th birthday. That’s a great age indeed! And that’s very exceptional, considering the fact that the average life expectancy rate of women is 79 and men, 75. All of us want to live a hundred years or more. If it’s only possible to stretch time, then we will. Unfortunately, it is something that is way beyond our control.
You’ll never know when you are going to die. Still, you have every opportunity to live a longer life. The big question is this: HOW? Thanks to positive psychology, scientists have begun to understand some of the best ways to promote longevity and happiness. Today, you will uncover the top secrets to a long, well-lived life!
1. Get moving!
American researcher Dr Ken Cooper found that people who belong in the lower 20 per cent of fitness are three times more likely to die prematurely than the fittest group. And what could be the best way to stay fit than to exercise? Regular exercise reduces your risk of heart disease, obesity, diabetes, and cancer. Experts recommend at least 150 minutes of moderate to intense physical workout weekly.
2. Laugh as much as you can.
The old saying is true – laughter is the best medicine! According to experts, a good laugh is a mini workout which allows you to burn calories equivalent to 10 minutes of jogging or rowing. Laughing reduces your stress levels, and heightens your body’s natural defensive killer cells and antibodies.
3. Stop being pessimistic!
If you are the scenic type, you are deducting plenty of years from your life. So instead of looking at the glass half empty, look at it half full! In a study by Mayo Clinic, it was found that optimistic people lived 12 years longer than their pessimistic colleagues. Furthermore, negative thinkers are more vulnerable to viral diseases, and are less likely to take health advice.
4. Ditch the cigarettes.
Tobacco contains over 4,000 toxic chemicals, no wonder why it remains to be the leading cause of preventable diseases and premature deaths in the world. The effects of smoking are cumulative so the more you smoke the more damage it brings to your health.
5. Hold on to your faith.
Going to church increases your life expectancy, suggests a study published in the International Journal for Psychiatry and Medicine. Other studies have shown that people who believe in God tend to be more optimistic and happier than those who don’t.
6. Drink more water.
Yes, your elementary science teacher is right. Drinking at least 8 glasses of water is good for your health. Researchers from Loma Linda University found that people who drink 5 to 8 ounces of water everyday are less likely to suffer from fatal heart attack.
7. Let your sex life thrive.
In a large study conducted by Welsh researchers, people who had sex less than once a month are twice more likely to die prematurely than those who had sex at least twice a week. Aside from adding more years to your life, regular sex can also make you look younger for up to 7 years! That’s according to the study by the Royal Edinburgh Hospital.
8. Expand your social network.
Are you the loner type? Well, it’s time that you start making friends. Or else, you are making your life shorter and less happy – according to Australian researchers. In their study involving centenarians, they explained that friends provide emotional support which helps you deal with stress. Feeling loved also boosts the production of the feel-good hormones dopamine and oxytocin, which promote brain growth and fight ageing.
9. Eat less.
If you feel you’re 80 per cent full, stop eating as it takes around 30 minutes for your brain to realise you’re already full. Obesity is another leading cause of premature death as it increases your risk of heart disease, diabetes, and cancer. You should not consume more calories than what you burn to avoid weight gain.
10. Get yourself a pet.
Pet lovers are more likely to live longer, a study reveals. Researchers from University of Minnesota suggest that the calming effect of owning animals can reduce blood pressure and lowers a person’s risk of heart attack.
11. Become a vegetarian.
Avoid eating processed foods and increase your consumption of fruits and vegetables. A study published in the European Heart Journal found that people who eat 8 or more portions of fruits and vegetables are less likely to die from heart disease than those who only eat three portions.
12. Give yourself a ‘tea break’.
Most centenarians can be found in Japan and this is probably because they consumed high amount of tea. This ‘wonder drink’ has a plethora of essential nutrients and antioxidants that promote health and wellness. The recommended daily intake of tea is 4-5 cups.
13. Chill.
Persistent stress can greatly affect your health so make sure you chill out from time to time. Practise yoga, meditation, and other relaxing exercises to be able to control your stress levels. Meditation is scientifically proven to enhance the grey matter of the brain – the area involved in many important cognitive functions, including memory, learning and decision-making.
14. Maintain a flat stomach.
Did you know that individuals with bulgy stomachs are at a higher risk of developing heart disease? Recently, scientists discovered that waistline is a better predictor of heart disease than the body mass index (BMI). The stomach is the home of visceral fats – a very dangerous fat that surround the body’s vital organs.
15. Don’t ignore heartburn.
While heartburn itself is not that dangerous, recurring episodes of heartburn or acid reflux can lead to heart attack – one of the leading causes of death. Experts discourage too much consumption of foods high in acid as they may trigger heartburn.
16. Say the magic words ‘I do’
While it is true that marriage comes with lots of challenges and difficulties, scientists found that married men are less likely to die from heart disease than those who never tied the knot. Being married is also linked to happiness and overall improvement in well-being.
17. Engage in weightlifting.
University of Michigan researchers found that men who do weightlifting exercises reduced their risk of stroke by whopping 40 per cent and heart attack by 25 per cent.
18. Get pregnant!
A study published in the Psychology of Ageing reveals that the more children women have the greater their life expectancy rate become. Raising children can be very challenging indeed, especially when the economy is very tight. Nevertheless, your kids can provide you love, support and understanding especially during difficult moments.
19. You deserve some chocolates.
In their research, Dutch scientists found that people who ate at least 4 grams of cocoa a day lowered their risk of dying from heart disease by 50 per cent than those who ate less. But make sure you choose dark chocolate as they have the antioxidants your body needs.
20. Don’t forget your daily dose of multivitamin.
Taking multivitamins everyday may help prevent DNA damage, according to the study by the University of California.
21. Upgrade your education.
A study by the University of Arkansas reveals that less well-educated educated people are more likely to smoke, a fact that increases their risk of heart disease and cancer. They are also more likely to work in jobs with high risk of injury.
22. Reconnect with your mum.
Researchers at Harvard Medical School found that whopping 91 per cent of people who had poor relationship with their mothers developed serious illnesses, and are more likely to engage in substance abuse.
23. Discover your full potentials.
According to experts, learning new skills can greatly improve the neuronal connections in your brain. Constant mental practise also enhances the dendrites (branched projections of neurons that carry signals between neurons).
24. Learn about your family history.
Most illnesses are genetic. By identifying the illnesses that run in your family, you are making one big step towards protecting your health and ensuring that the cycle stops. Yes, learning about your history helps you predict your health status in the future, and most especially – do something about it!
25. Monitor your blood sugar.
Don’t think that just because you don’t have diabetes, it doesn’t make sense to watch your blood sugar levels anymore. Researchers from Johns Hopkins University found that people with the highest levels of blood sugar are twice more likely to develop coronary disease than those who have normal blood sugar levels.
By incorporating these habits in your daily life, you can ensure that a longer and more fulfilling life lies ahead!
Dear Readers,
What other tips for long life would you like to share?
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