Named 7 daily habits that lead to prolongation of life

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Movement, sufficient sleep, quitting smoking and controlling the amount of alcohol consumed are cited by doctors as among the daily skills that lead to a longer life.

Movement.British doctor Sayyada Mauji said in an interview that daily physical activity (for example, walking at a fast pace) reduces the risk of cardiovascular diseases, stroke, improves metabolism, helps maintain a healthy weight, increases bone strength, and supports mental health. on indicators of life expectancy.

Quality sleep. Doctor Mauji reminded that on average the body needs from six to nine hours of sleep a day. For this, it is important to get plenty of natural sunlight during the day – it supports healthy sleep-wake cycles. Certain sleep hygiene rules should also be observed.

“A good night's sleep improves mental well-being, boosts immunity, and helps maintain a healthy weight. “Regular poor sleep can increase the risk of heart disease, diabetes, obesity, depression and some types of cancer,” says the doctor.

Alcohol control. Another habit that leads to life extension Dr. Mauji emphasized that there is no “safe” level of alcohol consumption, physical and mental health can be negatively affected by virtually any amount of alcohol.

Healthy diet.The doctor advises to eat a variety of foods – this way the body is more likely to get all the nutrients it needs.

The expert recommendations are given below.

• A third of the diet should be starchy carbohydrates: potatoes, bread , rice, pasta, cereals.
• Try to eat more whole grain foods or high-fiber carbohydrate foods.
• Eat several different fruits or vegetables every day.

< li>You should eat at least two servings of fish a week, especially oily fish: it contains protein, vitamins and minerals and omega-3 fatty acids, which can help prevent heart disease.

• You should reduce your intake of saturated fat, which in processed foods, and try to choose foods with unsaturated fats.
• It is best to avoid added sugar and limit salt intake to less than 6 grams per day.

Refusal of smoking or vaping. This significantly reduces the risks of various types of cancer.

Social activity. Lack of communication, social isolation, loneliness are well-known risk factors for health deterioration me: they increase the risk of heart disease, stroke, dementia.

Walking in nature. Studies show that such a habit reduces the impact of stress on the body, protects against the development of degenerative brain diseases – thanks to being in a green environment in a native environment lowers blood pressure, relaxes muscles, and increases the production of hormones of happiness.