As science continues to advance in healthcare, people are starting to live longer at a higher quality of life. However, this is a fantastic feat for science and society. We're going to take a step back from the world of technology and pharmaceuticals to take a deeper dive into what changes the average person can implement. Let's jump into our five tips to live a long and healthy life.
We're going to take a look at hydration an estimated 75 of Americans suffer from chronic dehydration. So I think it might be time for you to re-evaluate your water consumption levels according to a research paper. Everyone should be drinking between 11 and 16 cups of water a day drinking enough water. Each day is vital for an abundance of reasons.
It helps keep your joints lubricated and delivers essential nutrients to cells all over your body. Keeping organs operating prevents infections and helps regulate body temperature; that's why a cold glass of water on a hot day feels like heaven.
You could also see additional benefits such as improved sleep quality cognition and mood next we're going to take a look at nutrition and supplements well. We all know to eat our greens and that McDonald's isn't the best food for us, but there's so much more to optimal nutrition than just eating right the vast majority of us assume.
The same healthy food choices apply to everybody and for the most part. It is true, but everyone should take a customized approach a simple blood test can tell you about your current baselines for nutrients within your body and where changes can be made the average American diet finds several essential nutrients to be lacking these areas include calcium potassium magnesium and vitamins a c and d. Let's take vitamin d as an example.
It is arguably one of the essential nutrients necessary for health according to a 2011 study by one billion people worldwide, and 41.6 of Americans are vitamin d deficient. Suppose you lack the vitamin you could very well be lacking. In that case, the benefits and vitamin d helps your body fight disease, resulting in a reduced risk of multiple sclerosis heart disease and the likelihood of developing the flu.
It has also been found to impact mood regulation and potentially improve the symptoms of depression. There are so many more that can affect the way your body operates. You can add these nutrients into your diet by eating the right foods with a high concentration of the nutrient or look to take supplements that you can find in the drugstore before deciding.
If you want to take any supplements or making drastic changes, please consult a doctor. I am not one just like the previous two points on this list a large percentage of adults also lack sleep according to the CDC one in three adults don't sleep enough. The recommendation is that everyone should be getting between seven to nine hours of sleep a night having a consistent lack of sleep could lead to potentially.
The most drastic changes in health versus any other tip, a lack of sleep, contribute to a wide array of health complications and include obesity diabetes high blood pressure heart disease and mental distress. We've all had a stormy night of sleep before, and I'm sure you remember how miserable and problematic. It was to operate throughout the day versus one where you get a good night's sleep the culminating effect of these long nights and lost hours is referred to as sleep death a term that neuroscientist Matthew walker often refers to when sleep debt is incurred
. It is complicated to make back every hour of sleep lost. It can take up to 4 days to fully recover from its effects when you have night after night of lousy sleep. Your sleep debt works up a tap where it continues to accumulate and gets away. The exceptional problem can shave years off of your life the best way to prepare for a good night's sleep is to put away screens two hours before bed and develop a routine that helps you relax unwinding and disconnecting from your daily activities is essential for getting high-quality sleep feel free to experiment and find out what works best for you before bed tip.
Exercise and stay active; we broke this segment down into two sections. We're going to talk about cardiovascular exercise many people have a misconception that cardio is limited to activities similar to running and cycling when in fact almost. Any movement can be classified as cardio that means activities such as walking playing sports dancing and even jumping up and down on a trampoline count.
These activities all have in common is that they trigger your body to take in more oxygen to maintain energy levels which in turn increases your heart rate. Among several other reactions within the body, getting your heart rate up is essential for strengthening your heart and overall health according to the CDC one in four. Deaths are caused by heart disease, which is why maintaining your heart's health should be a priority for everybody on top of that.
It can improve your memory to protect your brain against the decline that comes with ageing, and it also triggers the release of endorphins within your body. Endorphins are a natural hormone produced within your nervous system. They are often referred to as the happy hormone. Because it is known to make people happier, it naturally lifts your mood and is the hormone behind the phenomena of the runner's heart.
The next segment we're going to look at in exercise is resistance training when it comes to resistance training. It turns out that there's more than meets the eye. That is not just for building strength and looking fit or muscular a study done by Wayne l Wescott states that it may help prevent and manage certain diseases. Such as type 2 diabetes reduces visceral fat and improves insulin sensitivity; it offers many of the same benefits that cardio offers as well his research also proposes.
It can increase bone density and help reduce pain associated with back problems, arthritis and fibromyalgia. On top of all, it can also reverse other skeletal, muscular problems associated with ageing us department of health and human services state. You should do atleast 150 minutes of moderate-intensity physical activity a week to stay healthy the last tip.
Our list is the importance of personal relationships. A review of 148 studies regarding social interactions found that people with strong and developed social circles are 50 per cent less likely to die prematurely and interestingly enough. It has been found that those who have committed to a life partner on average live three years longer than those who don't when you have people in your life that you can discuss problems.
You don't have to internalize the stress the science states that even just thinking about the people you care about after going through a stressful event or task can lead to quicker recovery from the symptoms of stress and, in turn, this keeps stress levels lower over time and reduces. Its long-term impact on your health on the flip side loneliness is often a significant predictor of poor health for a long time.
t has been commonly associated with depression and is now even being reported to impact pain tolerance and immune system dysregulation what a lot of people overlook is the preparation and changes influenced by being social being around people can promote several changes to your health.
Such as personal hygiene unintentional peer pressure is another influence on other healthy habits such as dietary exercise choices and specific activities that can have both a positive or a negative impact on your health. There are so many various factors that come into play when determining what a healthy life looks like for you the items on this list and the research. The scientists did on these topics are just a few of the most popular health.
Post a Comment