Healthy Lifestyle: 5 Tips For A Healthier, Longer Life

Healthy Lifestyle: 5 Tips For A Healthier, Longer Life

As science continues to advance in theworld of healthcarepeople are starting to live longer at ahigher quality of lifealthough this is an amazing feat forscience and societywe're going to take a step back from theworld of technology and pharmaceuticalsto take a deeper dive into what changesthe average person can implement todayto live a longer and healthier life alllinks used for research in this article. let's jumpinto our five tips to live a long andhealthy lifefirst we're going to take a look athydration an estimated 75of americans suffer from chronicdehydration so i think it might be timefor you to re-evaluate your personallevels of water consumptionaccording to a research paper fromharvard university experts recommendthat everyone should be drinking between11and 16 cups of water a day drinkingenough water each dayis vital for an abundance of reasons ithelps keep your joints lubricateddelivers essential nutrients to cellsall over your bodykeeps organs operating efficientlyprevents infectionsand helps regulate body temperaturethat's why a cold glass of water on ahot day feels like heavenyou could also see additional benefitssuch as improved sleep qualitycognition and mood next we're going totake a look at nutrition and supplementswell we all know to eat our greens andthat mcdonald's isn't the best food forusbut there's so much more to optimalnutrition than just eating rightthe vast majority of us assume that thesame healthy food choices are applicablefor everybodyand for the most part it is true buteveryone should take a customizedapproacha simple blood test can tell you aboutyour current baselines for nutrientswithin your bodyand where changes can be made theaverage american diet finds a number ofessential nutrients to be lackingthese areas include calcium potassiummagnesiumand vitamins a c and d let's takevitamin d as an exampleit is arguably one of the most importantnutrients necessary for healthaccording to a 2011 study one billionpeople worldwide and 41.6of americans are vitamin d deficient ifyou are lacking the vitaminyou could very well be lacking thebenefits as wellvitamin d helps your body fight diseaseresulting in a reduced risk of multiplesclerosisheart disease and the likelihood ofdeveloping the flu it has also beenfound to have an impact on moodregulation and potentially improving thesymptoms of depressionthis is just an example from onenutrient in the bodythere are so many more that can affectthe way your body operatesyou can add these nutrients into yourdiet by eating the right foods with ahigh concentration of the nutrientor look to take supplements that you canfind in the drugstorebefore deciding if you want to take anysupplements or making drastic changesplease consult a doctor as i am not onejust like the previous two points onthis list a large percentage of adultsalso lack sleepaccording to the cdc one in three adultsdon't sleep enoughthe recommendation is that everyoneshould be getting between seven to ninehours of sleep a nighthaving a consistent lack of sleep couldlead to potentially the most drasticchanges in health versus any other tipin this videoa lack of sleep contributes to a widearray of health complications andincludesobesity diabetes high blood pressureheart disease and mental distress we'veall had a bad night of sleep beforeand i'm sure you remember how miserableand difficult it was to operatethroughout the dayversus one where you get a good night'ssleep the culminating effect of theselong nights and lost hours is referredtoas sleep death a term thatneuroscientist matthew walker oftenrefers towhen sleep debt is incurred it isextremely difficult to make backfor every hour of sleep lost it can takeup to 4 days to fully recover from itseffectswhen you have night after night of badsleep your sleep debt works up a tapwhere it continues to accumulate andgets away from youdr walker believes that this conundrumcan shave years off of your lifethe best way to prepare for a goodnight's sleep is to put away screenstwo hours before bed and develop aroutine that helps you relaxunwinding and disconnecting from yourdaily activities is important forgetting high quality sleepfeel free to experiment and find outwhat works best for you before bedtip number four is to get exercise andstay active.

we broke this segment down into twosections and first we're going to talkabout cardiovascular exercisea lot of people have a misconceptionthat cardio is limited to activitiessimilar to running and cyclingwhen in fact almost any kind of movementcan be classified as cardiothat means activities such as walkingplaying sportsdancing and even jumping up and down ona trampoline countwhat these activities all have in commonis that they trigger your body to takein more oxygen to maintainenergy levels which in turn increasesyour heart rate among several otherreactions within the bodygetting your heart rate up is essentialfor strengthening your heart and overallhealthaccording to the cdc one in four deathsis caused by heart diseasewhich is why maintaining the health ofyour heart should be a priority foreverybodyon top of that it can improve yourmemory protect your brain against thedecline that comes with agingand it also triggers the release ofendorphins within your bodyendorphins are a natural hormoneproduced within your nervous systemthey are often referred to as the happyhormone because it is known to makepeople happierit naturally lifts your mood and is thehormone behind the phenomenaof the runner's heart the next segmentwe're going to look at in exercise isresistance trainingwhen it comes to resistance training itturns out that there's more than meetsthe eyethat is not just for building strengthand looking fit or musculara study done by wayne l wescott statesthat it may help prevent and managecertain diseasessuch as type 2 diabetes by reducingvisceral fatand improving insulin sensitivity italso offers many of the same benefitsthat cardio offers as wellhis research also proposes that it canincrease bone density and help reducepain associated with back problemsarthritis and fibromyalgia on top of allthatit can also reverse other skeletalmuscular problems associated with agingthe us department of health and humanservices state that you should do atleast 150 minutes of moderate intensityphysical activity a week to stay healthythe last tip on our list is theimportance of personal relationshipsa review of 148 studies regarding socialinteractionsfound that people with strong anddeveloped social circles are 50 percentless likely to die prematurelyand interestingly enough it has beenfound that those who have committed to alife partner on averagelive three years longer than those whodon't when you have people in your lifethat you can discussproblems with you don't have tointernalize the stressthe science states that even justthinking about the people that you careaboutafter going through a stressful event ortask can lead to quicker recovery fromthe symptoms of stress as wellin turn this keeps stress levels lowerover time and reduces its long-termimpact on your health on the flip sideloneliness is often a significantpredictor of poor healthfor a long time it has been commonlyassociated with depression and is noweven being reported to have an impacton pain tolerance and immune systemdysregulationwhat a lot of people overlook is thepreparation and changes influenced bybeing socialbeing around people can promote severalchanges to your healthsuch as personal hygiene unintentionalpeer pressure is another influence whenit comes to other health habits such asexercisedietary choices and certain activitiesthat can have both a positive or anegativeimpact on your health there are so manydifferent factors that come into playwhen it comes to determining what ahealthy life looks like for youthe items on this list and the researchthat the scientists did on these topicsare just a few of the most popularhealth choices of today

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