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The 30 Minutes Guide On Health for a Longer Life

health for longer life

Life can be a mixture of unique experiences, people and places, a precious gift, and a magical spiritual journey. Life can be your own fairytale, but only if you decide so.

The thing is that we can see life as the amazing, challenging and phenomenal, only if we look through the eyes of a positive person. Life is full of unknown possibilities, and every day we see new people, most of whom we may never see again. But some of them will later become soul mates and colleagues, lovers etc….
It is a beautiful thing when something you never expected or planned out happens for the best in your life.

Love is never something to miss, and there is so much love in this world that it is hard to ignore. The only prerequisite to having all of that love is a healthy life and a humble and tractable soul.

Health for a Longer Life

Being healthier doesn’t mean that you have to change your entire lifestyle, sometimes all it takes is a few simple changes. From eating more fruits and vegetables to watching puppy videos or similar scenes that brings laughter to your face, can easily boost your daily health regimen, and make a huge difference in the way you feel.

Staying healthy can feel like so much effort and work. After all, it is usually associated with logging hours at the gym and preparing nutritious meals from scratch. However, there are plenty of small moves that you can make in your daily life that will yield big health benefits.

Ways to Get Healthier Fast

Nutritional Edge

Plenty of research has suggested that eating healthy foods can help extend your life and improve your health, and similar studies have revealed that a healthy diet can help you bypass ailments that plague people more as they mature. Such ailments include heart disease, hypertension, cancer, cataracts, etc…

food for health

There is no shortage of new and conflicting advice when it has to do with diet and nutrition, but stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories consumed and burnt.

Get at least five servings of fruits and vegetables a day, and when filling your plate with fruits and vegetables, choose from a full-color palette. For even more health benefits, choose vegetable soups and vegetable or fruit salads, and sprinkle fruit on breakfast cereal for snacks or as a sweet end note after meals.

Choose fats wisely, and limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.

If you don’t have coronary artery disease, the American Heart Association recommends eating foods rich in omega-3 fatty acids, such as salmon, and if you have documented coronary artery disease, you should consume roughly 1g a day of EPA or DHA from oily fish and supplements, of course, with your doctor’s permission.

Join A Weight Loss Program

Find a buddy to shed pounds and following a commercial group support weight loss program, like Weight Watchers. This may increase your weight loss success rate. According to a study, people following the Weight Watchers weight loss program for a year lost twice as much weight as those following a doctor’s weight loss directive.

The truth is that having access to weight loss buddies to help keep you on track and motivated is a big benefit of programs like Weight Watchers, and when it comes to losing weight, “You can’t do this alone.

Additionally, you can Ward off weight gain with protein. Whether you’re adding on more pounds or simply want to maintain your current weight, adding more protein to your dish could be your weight loss secret weapon.

Research has found that protein keeps you feeling full longer than either carbohydrates or fat. This means that you can eat less and still be full.

Protein is the building block of muscle, and more calories are required to maintain muscle than to preserve fat. Foods rich in protein are also filled with zinc and B vitamins, both of which strengthen your immune system to ward off diseases and infections.

Fruits as Antioxidants

Some nutritionists think papaya could be the next super-fruit, as they have 20 to 70 times as much iron, 10 times, as much calcium, and 4 to 20 times, as much magnesium as bananas, apples, and oranges. And research done at Ohio State has found that they have antioxidant levels that rival cranberries and cherries.

Generally, eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and Tran’s fats.

Boost Your Immunity With A Massage

There is some science behind the idea of a healing with Massage, as studies done at Cedars-Sinai Medical Center in Los Angeles and at the Group Health Research Institute in Seattle found that a 45-minute massage brought on a major spike in lymphocytes, white blood cells that fight bacteria and viruses.

It was found that it also decreased substances that cause inflammation and trigger allergies and asthma, and it lessened the production of a hormone that is linked to increased stress levels. Massage may not be covered by your insurance, even for medical reasons, but you can find a teaching school near you, where students are under the guidance of a licensed massage therapist. Such places don’t cost much for a good massage.

Tips For A Longer Life

No matter what your age, you have the power to change many of the variables that influence how long you can live, and how active and vital you feel in your later years (all things being equal).

Some of the actions or steps you can take to increase your likelihood of a longer and more satisfying life span are really quite simple:

  1. Engage in physical and mental activities every day.
  2. Take multivitamins daily, and be sure to get enough calcium and vitamin-D.
  3. Maintain a healthy weight and body posture.
  4. Brush, and see a dentist regularly.
  5. Challenge your mind, keep learning and try out new activities.
  6. Build a strong social network, and follow the preventive care and screening guidelines.
  7. Don’t smoke.
  8. Regularly consult your doctor or healthcare provider for checkups.

Smoking: An Enemy Of Longevity

If you want to live a long, healthy life, make sure you’re not a smoker, and remember, it is never too late to stop. Smoking contributes to heart disease, osteoporosis, emphysema, stroke, and other chronic lung problems. It makes breathing during exercise much harder and can make physical activities less appealing. There are even new suggestions that it appears to compromise memory, too.

The good news is, people who quit smoking can repair to a great extent, some (if not all), of the damage done. After a smoker quits, the risk of heart disease begins to drop significantly, within a few months. In five years, it even matches that of someone who never smoked. Similarly, stroke risk drops to equal that of a nonsmoker within two to four years.

The death rate from colorectal cancer also decreases each year after quitting. Quitting progressively cuts your risk of dying from cancer-related to smoking.  This drop, however, is most marked in those who quit before the age of 50.

More Tips For A Longer Healthier Life

tea for good health

  • Take Tea off in the morning, as hot tea can slash your risk of kidney cancer by 15%, according to a review in the International Journal of Cancer.
  • Sleep smarter, since too much sleep, or not enough of it, can kill you. A British study found that getting more than 9 hours of sleep time a night, or less than 6, doubles your risk of an early death from any cause. With such in mind, aim for 7 to 8 hours a night.
  • Researchers from the University of Illinois at Chicago said that soaping up while wearing your contacts can expose your eyes to infection-causing waterborne microbes. So, you better remove those before getting into the shower.
  • Drink wine, stay lean, as polyphenols, the compounds found in red wine, help your body block fat absorption. This is according to an Israeli study.
  • Taking 2 seconds to empty the lint trap in your clothes dryer can prevent you from being a dryer-fire victim.
  • Check your neck once in a while, a quick blood test can assess your level of thyroid-stimulating hormone (TSH). An American Journal of Medicine study found that a mildly underactive thyroid can boost your heart-disease risk by 65%.
  • Scent your air safely, and avoid some air fresheners which contain phthalates. These are compounds that may disrupt hormone processes, Natural Resources Defense Council testing reveals.
  • Boost your defenses with Vitamin-D. An Archives of Internal Medicine review reports that 400 IU of vitamin D a day reduces your risk of an early death by 7%.
  • Using household spray cleaners just once a week increases your risk of an asthma attack by 76%. Use wipes instead. This is according to Spanish researchers.
  • Steam your broccoli contains glucosinolates, which are compounds found to fight cancer. Italian researchers recently discovered that steaming broccoli increases its concentration of glucosinolates by 30%. Boiling on the other hand actually lowers the levels.
  • Exercise and stretch out. Genes in your body linked to heart disease, diabetes, and obesity can be activated if you sit for hours on end. This is according to reports from a study in Diabetes. Form the habit of taking hourly laps during TV, book, Web and similar sessions.
  • Turn off your phone from time to time. Occasionally unplugging can help individuals that are stressed, achieve a state of complete relaxation.
  • Meditate for just 20 minutes a day.
  • Put on a happy face for a longer life
    According to researchers, a good smile or grin from a loved one can produce the same brain waves as learning you won $50,000. The longer life you may enjoy wearing your own happy face is even more valuable. A study found that those who smiled the most lived an extra seven years, on average.
  • acupuncture therapy will not disappoint you

So, find reasons to flex those facial muscles every chance you get, practice on these tips on Health for a longer life, and you will discover why we love life.

 

 

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