Loose Women: Dr Hilary discusses how to live longer
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Many people try to make healthy choices in a bid to extend their lifespan. While there might be some more unusual claims out there to achieve longevity, it could ultimately be as simple as decisions we make on a daily basis, such as what to eat. An expert spoke with Express.co.uk to share some of the easiest lifestyle choices to live by.
Medical writer at pharmaceutical company NiceRx, Navin Khosla, explained: “The importance of good health has been highlighted over recent years and there are a number of simple lifestyle changes we can make that will not only improve our physical and mental health, but also increase our chances of living a long and happy life.
“Monitoring the foods you eat and the calories attached to them is a great starting point, as well as incorporating more plant based foods into your diet, such as fruit, vegetables and nuts.
“As well as providing the body with a range of vitamins, research has suggested that they can increase your lifespan.
“As well as eating a balanced diet, it’s important to keep active and aiming for 15 minutes of exercise each day will reduce your risk of heart disease, depression and diabetes, whilst helping you lose weight and prevent premature death.”
NiceRx’s five lifestyle changes to live a longer life are as follows.
Eat healthy plant foods
Foods such as nuts, fruit, vegetables, wholegrains and other plant food are packed with nutrients and antioxidants which are essential for the body.
Studies have shown that a number of these foods can reduce the risks of cancer, heart disease and more, which will improve your quality of life.
Monitor your calories
As well as helping you to lose weight and feel healthier overall, studies have suggested that staying within the recommended calorie intake can help to increase your lifespan.
Although this hasn’t been scientifically proven, we’re encouraged to watch our calorie intake to prevent the likes of heart disease, diabetes and other life limiting illnesses.
Keep active
Studies have suggested that 15 minutes of exercise each day could add an additional three years to your life, as well as the risk of premature death decreasing around four percent for every 15 minutes of exercises endured.
Whether it’s a workout in the gym or a brisk walk, there are many benefits associated with exercise.
This study referenced by NiceRx was published in The Lancet journal in 2011 and analysed data from more than 416,000 participants between 1996 and 2008.
It concludes: “15 minutes a day or 90 minutes a week of moderate-intensity exercise might be of benefit, even for individuals at risk of cardiovascular disease.”
Reduce your alcohol intake
Limiting the amount of alcohol you consume can have numerous benefits for your health and reduce your chances of developing a range of health issues.
Research has suggested that reducing your alcohol intake can reduce the risk of premature death, meaning we can all enjoy our favourite tipple every now and again.
Create a strong sleep routine
Good quality sleep is great for your health, but it’s important to get the right amount.
If possible, try to go to sleep and wake up around the same time every day and avoid sleeping in late during the weekends.
One study, published in the Journal of the American Heart Association, found that sleeping seven to eight hours a night was ideal.
It says: “Divergence from the recommended seven to eight hours of sleep is associated with a higher risk of mortality and cardiovascular events.
“Longer duration of sleep may be more associated with adverse outcomes compared with shorter sleep durations.”
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