Contents
Life expectancy has increased in the 80st century, and it is predicted that there will be more and more centenarians in the future than there are today. This is good news, but in the past people lived shorter lives, but in better health. Lifestyle, diet and environment determine the quality and length of life by up to XNUMX%. How to influence a long and healthy life without having to be sick and dependent on third parties?
What factors determine a healthy, long life?
- correct body weight,
- proper diet,
- prevention of cardiovascular diseases,
- physical activity,
- the company of relatives and friends,
- sexual activity,
- proper sleep hygiene,
What connects long-lived people around the world?
Studies have shown that centenarians from all over the world, despite the fact that they use different diets – some richer in carbohydrates, others in fats, some with a predominance of vegetables and even fruits, some rich in legumes, others less in one feature – low caloric content, which did not exceed 1800 kcal per day and high quality of consumed products. This is influenced by the amount of free radicals produced by the overloaded digestive system. The body operating on fewer calories can devote energy to other factors than those related to digestion. There was also a reduction in the amount of meat consumed, but not its complete elimination. Characteristic in the diet of the long-lived was also the ratio of omega 3 to omega 6, which is 1:1, which today is 1:15 through the modern diet of the average person.
The principles of a healthy diet affecting the quality and length of life:
- diet should not exceed caloric needs, overeating should be eliminated,
- resignation from highly processed products containing artificial additives,
- reducing the amount of sugar consumption and giving up sweets,
- resignation from saturated fats in favor of fish fats, omega acids, cod liver oil,
- limiting the consumption of meat, dairy products, white flour,
- increasing fish consumption,
- eating about half a kilo of vegetables a day,
- avoiding coffee, alcohol, cigarettes,
- cooking at temperatures not exceeding 100 degrees C
- eating fruit.
A healthy, balanced diet should not eliminate any of the macronutrients such as protein, fat or carbohydrates, but you should give up their bad sources in favor of healthy ones. It is worth giving up processed products such as cheese, yoghurt, flour products, sugar, fried products. It is also worth reaching for water instead of colored drinks, various types of coffee, tea or juices.
Striving for a long healthy life, it is worth taking care of your interests, intellectual development and surrounding yourself with friends. Studies have shown that people with higher education live longer. Social life is also of great importance – loneliness is considered to be a life-shortening factor. The secret of a long life is the combination of several elements, most of which we are able to decide ourselves.