1. Embrace Early Bedtimes
Longevity is often linked to a healthy sleep schedule. Those who live to a ripe old age rarely stay up late into the night. They value their sleep and maintain a consistent routine, which includes early bedtimes.
A large-scale study by researchers from Northwestern University in the US and the University of Surrey in the UK involving 430,000 participants revealed that night owls are at a higher risk of developing a range of health issues, including diabetes, digestive problems, and neurological disorders.
Additionally, during a 6.5-year follow-up period, those who stayed up late had a 10% higher risk of premature death compared to early sleepers. So, consistently staying up until 2-3 am can be detrimental to your health and shorten your lifespan.
Listen to your body and pay attention to warning signs such as dizziness, rapid heartbeat, chest pain, and restlessness. These are indicators that it’s time to bid farewell to late nights. Ensure that infants and young children get at least 12 hours of sleep, while teenagers and adults should aim for 8-10 hours and 7 hours, respectively.
Sometimes, a little laziness can go a long way in extending our lifespan. (Illustrative image)
2. Avoid Prolonged Sitting
In our fast-paced lives, finding time to exercise can be challenging. However, prolonged sitting without adequate physical activity can have severe consequences for your health.
A study published in the Journal of the American Medical Association found that individuals who sat for more than 11 hours a day had a 40% higher risk of dying within the next three years compared to those who sat for less than four hours. Additionally, excessive sitting increases the risk of heart disease and diabetes.
The study also revealed that prolonged sitting negatively affects the brains of middle-aged and older adults. In individuals with sedentary lifestyles, the region of the brain essential for memory becomes thinner, indicating a potential decline in cognitive function and an increased risk of dementia.
Therefore, regardless of how busy you are, make sure to get up and move around after sitting for an hour, even if it’s just to grab a glass of water. Aim to exercise at least three times a week for 20 minutes each session.
3. Reduce Salt Intake
A high-salt diet is not only linked to high blood pressure but also to cardiovascular disease. Researchers from the Harvard School of Public Health have provided evidence to support this claim. Their research further revealed that a high-salt diet increases the risk of premature death.
In a study published in the European Heart Journal, data from 501,379 participants in the UK Biobank database was analyzed. The researchers found that over an average follow-up period of 9 years, a higher frequency of adding salt to meals was associated with an increased risk of early death from any cause.
Additionally, the study showed that at age 50, men who consumed a high-salt diet had a life expectancy that was 1.5 years shorter, while women’s life expectancy was reduced by 2.28 years, compared to those who ate less salt.
In simple terms, the saltier your diet, the higher your risk of dying prematurely from any cause, and the shorter your lifespan.
The World Health Organization (WHO) recommends that adults limit their salt intake to 5 grams per day to maintain optimal health.
4. Embrace a Slower Pace
Slowing down doesn’t mean falling behind in life. Sometimes, a more relaxed pace can lead to better outcomes. Embrace a slower pace by adopting habits such as eating slowly and chewing your food thoroughly to aid digestion and reduce the burden on your digestive system.
When it comes to exercise, opt for low-impact, gentle workouts instead of high-intensity routines. This approach will contribute to better health and a more youthful appearance.
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