Health & Life

6 Lazy Habits That Actually Improve Longevity

Exercise, moderate eating, and moderation are good habits. However, there are also a few "lazy" things that unintentionally help us live longer.

Administrator

11 March, 2024

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Dieting or excessively controlling your diet

As you age, your body’s nutritional needs also change. For example, the need for supplementing vitamins and minerals may increase, while the total calorie requirement may decrease.

A healthy diet should include adequate protein, essential fatty acids, complex carbohydrates, fiber, vitamins, and minerals. Excessive dieting can lead to nutritional deficiencies, affecting body function and immune function.

Strict dieting habits, such as low-calorie diets or high-protein diets over a long period of time, can have adverse effects on health. Some organs, such as the heart, kidneys, or joints, can be directly affected.

To have a balanced diet, it’s best to follow the advice of doctors or nutrition experts to develop a suitable diet plan for yourself.

Sedentary lifestyle or lack of exercise

In a busy life, many people hardly have time for exercise. But sitting for long periods of time and being inactive can severely affect your health.

A study in the Journal of the American Medical Association found that compared to people who sit for less than 4 hours a day, those who sit for more than 11 hours a day have a 40% higher risk of premature death in the next three years. Prolonged sitting also increases the risk of heart disease, diabetes, and even premature death.

According to this study, prolonged sitting also has negative effects on the brain of middle-aged and elderly people. In people with less physical activity, the areas of the brain essential for memory become thinner. This is a sign of impending cognitive decline and decline in intelligence in middle-aged and older people.

No matter how busy you are, try to get up and move around after an hour of sitting, even just to get a glass of water. Aim to exercise at least 3 times a week, for 20 minutes each time.

Exercising excessively

Exercising at a moderate pace and building endurance is necessary to maintain cardiovascular health

As we age, the body’s ability to recover and adapt to high-intensity exercise decreases gradually. As you get older, muscle mass, bone density, and joint flexibility are all greatly affected. Therefore, excessive exercise not only has limited benefits but also increases the risk of injury.

Of course, we still know that moderate aerobic exercise and endurance training are necessary to maintain cardiovascular health. This also helps prevent osteoporosis and build muscle strength. This has been proven and recommended by many health organizations.

However, know your physical limits and avoid pushing your body to an overly exhausted state. If you feel weak or sore after exercise, it may be a sign that you are exercising too much. You should adjust your exercise plan or seek guidance from an expert to keep yourself in a comfortable and pleasant state.

Excessive cleanliness and over-cleaning

Excessive cleanliness can lead to impaired immune system function. Modern medical research has shown that an overly sterile environment can hinder the development of the immune system, leading to increased rates of allergies and autoimmune diseases. There needs to be a certain level of exposure to bacteria in the environment to establish a healthy immune response.

Cleaning properly will eliminate harmful bacteria and viruses while allowing our bodies to maintain a balance with the microorganisms in the environment.

Especially for people over 50, the abuse of cleaning agents and disinfectants can cause skin irritation, and even respiratory problems.

Maintaining personal hygiene and a clean home environment is necessary, but avoid excessive use of chemical cleaning agents. You should use more natural methods and ingredients such as vinegar, lemon, etc. This not only better supports your health but also benefits the environment.

Staying up late

Longevity is rare among those who stay up late. They always value sleep and adhere to a healthy routine, including going to bed early every day.

Researchers from Northwestern University in the United States and the University of Surrey in the United Kingdom conducted a large-scale study involving 430,000 people and found that night owls have a higher risk of developing diseases such as diabetes, digestive disorders, and neurological disorders compared to early birds.

In addition, during a 6.5-year follow-up period, late sleepers had a 10% higher risk of premature death compared to early sleepers.

Therefore, staying up until 2-3 a.m. continuously is a bad habit that makes you lose your health and longevity. If your body shows alarming signs such as dizziness, rapid heartbeats, chest pain, restlessness, and discomfort, it is time to stop staying up late. Make sure that infants and young children sleep at least 12 hours, children and adolescents sleep 8-10 hours, and adults sleep at least 7 hours a day.

Excessive salt intake

A high-salt diet is not only associated with high blood pressure but also increases the risk of cardiovascular diseases. In July 2022, researchers at the Harvard T.H. Chan School of Public Health conducted a study on the relationship between salt intake and the risk of premature death.

For the study published in the European Heart Journal, researchers analyzed 501,379 participants from the UK Biobank database.

During an average follow-up period of 9 years, researchers found that increasing the frequency of adding salt to food was associated with an increased risk of premature death from all causes.

Frequently asked questions

Sitting for extended periods can have severe health consequences. According to a study, those who sit for more than 11 hours a day have a 40% higher risk of premature death within three years. Prolonged inactivity also increases the chances of heart disease, diabetes, and cognitive decline. Aim to move around after an hour of sitting and exercise at least thrice a week for 20 minutes.

While moderate aerobic exercise and endurance training are beneficial for cardiovascular health, excessive exercise can be detrimental. As we age, our bodies become less adaptable to high-intensity workouts, and overdoing it can lead to injuries. Know your physical limits and adjust your exercise routine accordingly to avoid an overly exhausted state.

Yes, excessive cleanliness can impair your immune system. Modern research shows that an overly sterile environment hinders immune system development, leading to more allergies and autoimmune diseases. Proper cleaning eliminates harmful bacteria while maintaining a balance with beneficial microorganisms. Avoid excessive use of chemical cleaning agents, especially if you’re over 50, as they can cause skin and respiratory issues.

Late sleepers have a higher risk of developing diabetes, digestive and neurological disorders, and facing premature death. Continuously staying up until the early morning hours is a detrimental habit. Ensure adequate sleep: 12 hours for infants, 8-10 hours for children and adolescents, and at least 7 hours for adults.

A high-salt diet is linked to increased blood pressure and a higher risk of cardiovascular diseases. According to a 2022 study by Harvard researchers, adding salt to your food frequently was associated with a higher risk of premature death from all causes.