Simple secret to living a long life

Eat a little less each meal

Don't go hungry, but don't overeat either. Experts recommend "eating 8 servings".

Some studies show that just by eating less each meal, over time cardiovascular indicators will change significantly. Research by Yale University (USA) in Science magazine showed that compared to the group eating normally, the group eating 14% less had changes in the expression of the Pla2g7 gene related to metabolism and immunity. inflammation. This may help reduce inflammation and prolong life through its impact on immune metabolism.

Some tips for how to "eat 8 servings" include eating slowly, using small dishes, and eating lots of fiber-rich foods to create a feeling of fullness. Don't forget to put down your phone and chew thoroughly.

Drink soy milk, eat tofu

Many people only think of meat, eggs, and milk when mentioning protein. However, in addition to animal protein, plant protein is also very important and can help prolong life.

A 2024 Harvard University study found that plant protein intake is associated with longevity. The research team surveyed 48,000 participants and found that those who ate more plant protein in middle age were more likely to live healthy and long lives than those who ate less. Specifically, for every 3% increase in vegetable protein intake, the ability to age healthily in old age increases by 46%.

In daily life, legumes, whole grains, vegetables, fruits, and nuts are sources of plant protein. In particular, soybeans and soybean products are rich in protein.

Frequently get up and walk around

In addition to the above two eating tips for longevity, pay attention to exercise. In fact, the benefits of walking are underrated. A study published in the medical journal The Lancet, through a meta-analysis of 15 studies, found that simply walking more helps prolong life.

The researchers divided the participants into four groups based on average daily steps. The results showed that, compared to people who took 3,500 steps per day, those who took 5,800 steps, 7,800 steps and 10,900 steps per day reduced the risk of death by 40%, 45% and 53%, respectively.

In addition, if you can go faster, the better. Increasing speed, walking can be upgraded from light activity to moderate exercise. Research shows that people who walk briskly for 30 minutes a day and sit for no more than 7 hours can reduce their risk of premature death by 80%.

Don't take the elevator if the building is not too high

You will get many benefits from taking the stairs instead of the elevator. It makes you look active and is a great exercise for burning excess fat. During rush hour, taking the stairs also helps you go faster.

A 2024 study in the European Journal of Preventive Cardiology (EJPC) found that stair climbing helps prolong life, because it significantly reduces the risk of death from cardiovascular disease, while also reducing mortality. in general.

Go to bed early

Sleep is to prolong life, this is not an empty statement. A study published in the International Journal of Medicine (QJM) in 2024 showed that good sleep not only reduces the risk of death, but also prolongs life.

This study evaluated five factors that influence sleep quality: Sleep 7–8 hours per night; difficulty sleeping no more than twice per week; insomnia no more than twice per week; Do not use sleeping pills; feel good when you wake up at least five days a week.

As a result, men with 5 good sleep factors have a life expectancy of 4.7 years longer; Women with 5 good sleep factors have a life expectancy of 2.4 years longer than those with 0 to 1 factor.

Optimism helps you live long

In 2022, a study published in the Journal of the American Geriatrics Society showed that optimistic people live longer.

Researchers analyzed that optimists were better able to regulate their emotions and resist stress; Optimism was associated with lower levels of inflammatory markers and higher levels of serum antioxidants; Optimistic people also have a lower risk of chronic disease.

Regularly meet and chat with relatives and friends

Good friends are life's pain reliever, this is not wrong. Furthermore, it not only reduces pain but also prolongs life, reducing the risk of premature death to a certain extent.

A 2010 study found that social relationships have twice the impact on life expectancy as exercise and as much as quitting smoking. People with strong social relationships are less likely to die prematurely than those who live in isolation