10 ways to extend your life and stay healthy

We studied for you a few scientific publications and identified the most important factors that promote human health. All studies have a link to the source and specific numbers that will add motivation to the lifestyle change.

First of all, we will designate the most important threats to our long life, making a list of the main death causes.

Major death causes in the world

The WHO (World Health Organization) states that more than 54% of all deaths are caused by:

  1. Coronary heart disease (16%).
  2. Stroke (10%).
  3. Chronic obstructive pulmonary disease (5.4%).
  4. Lower respiratory infections (5.2%).
  5. Alzheimer's disease and other dementias (3.5%).
  6. Trachea and bronchi cancer (3%).
  7. Diabetes (2.7%).
  8. Accident rate (2.5%).
  9. Diarrheal diseases (2.5%).
  10. Tuberculosis (2.2%).

Having identified the main threats, we studied scientific publications and made options for your lifestyle change, sorting them out by their importance.

A healthy lifestyle can extend your life by seven years

Researchers at the Max Planck Institute from Germany, and the University of Michigan (USA) have analyzed 15,000 people found that individuals who had never smoked lived, on average, for 5 years longerb>. The results also showed that people who limited themselves to the alcohol lived for seven years more and with no disability. At the same time, the most striking results appeared in comparison with extra weight. Men without excess weight, who have never smoked and limited themselves in alcohol, live about 10 years longer than an overweight person with excessive smoke and drink. For women, the gap between these groups was even greater, up to 12 years.

Walk six hours a week

Only a half of adults practicing at least two hours of reasonable or one hour of strong physical activity every week. This indicator becomes even worse with age rising (for people aged 65-74 years, already 42%, and only 28% for 75 years and older).

Researchers at the American Cancer Society (USA) under the leadership of Alpa Patel studied the medical information about 150,000 people. After analyzing such factors as smoking, obesity, and chronic diseases, it was found that only 2.5–5 hours of walking per week reduce mortality by 20% compared with not active people. At the same time, the results of people who exceeded these recommendations only with walking were similar. For people who walked more than six hours a week:

  • mortality from respiratory diseases decreased by 35%;
  • cardiovascular mortality decreased by 20%;
  • cancer risk decreased by 9%.

The walk turned out to be the perfect exercise, simple, free and possible at any age.

Walking benefits

Eat fruits and vegetables every day

Researchers at the European Society of Cardiology from France studied 400,000 people from eight different European countries with 1,636 deaths from coronary heart disease. As a result, it was found that people who ate at least nine servings of fruits and vegetables (80 grams each serving, such as a small banana or an apple) had a 21% less death figures from ischemic heart disease than people who ate less than 3 servings per day. At the same time, a direct dependence was observed in the number of servings per total percentage (in people who ate five servings, the mortality was 4% lower than in people who ate only four).

Go to bed in right time

Researchers at Northwestern University from the USA surveyed 433,268 people aged from 39 to 74 years old who belong to owls or larks. After 5.5 years, an 11% increase in mortality was recorded for people who identify themselves as owls.

It was also noted that people which tend to go to bed late:

  • 86% more likely to have psychological disorders;
  • 35% more likely to have diabetes;
  • prone to gastrointestinal disorders.
Vegetables and fruits

Observe sleep patterns

According to a study by the Japan Agency for Medical Research and Development, who studied 60-year-old Japanese without dementia, five groups were distinguished by sleep time (from 5 to10 hours). As a result, groups with a duration of sleep <= 5 and> = 10 hours are 69% more prone to Alzheimer's disease and other dementias.

Sleeping benefits

Take breaks after every 30 minutes of sitting

Researchers from a few Medical Centers used activity screens on the hip joint to accurately measure it activity in 8883 subjects over the age of 45. It was found that on average, people spend sitting around twelve hours a day. And during the observation period, 540 participants get dead. The risk of mortality was calculated for persons with different activity models: those who had more than 13 hours per day sitting and one sitting session without a break ranged from 60 to 90 minutes died twice as often as people whose time sessions of continuous sitting were less. Thus, scientists found that the category in which participants sat less than 30 minutes in a row had the lowest risk of death.

This study adds to the concern among doctors that sitting is as harmful as common smoking.

Limit passive viewing while sitting 1 hour per day

The American Heart Association examined 12,286 participants (average age 39 years, 60% women) identified in 3 groups: passive watching TV, working at a computer and driving. Participants were monitored for 6.2 years. According to the experiment results, 97 participants died (19 cardiovascular, 46 from cancer and 32 from other causes) while it was the group of people who passively watched TV for more than 3 hours and had 2 times more mortality. At the same time, people who conducted a passive viewing of less than 1 hour had comparable data, as did the computer workers and drivers categories.

Restricting seat to 3 hours a day increases life by 2 years

According to BMJ (United Kingdom) researchers using data from 197,000 adults, concluded that people with sedentary work live on average for 2 years less. At the same time, refusing to watch TV (passive sitting) increases life by an average of 1.49 years.

Sitting

Eat 1 chicken egg per day

Researchers from BMJ (China) used China’s Biobank (612,891 people data from 33 to 76 years old from 11 different China areas). In 2003–2006, respondents were asked about their eating habits, especially the frequency of chicken eggs consumption. As a result, the frequent eggs consumers categories (an average of 5.33 eggs per week) had an 11% lower risk of coronary heart disease than the never / rare category (2.13 eggs per week). The authors of the study found that there is a link between moderate egg consumption and a lower heart rate.

Lifestyle affects life duration more than genetics

Researchers from Gothenburg’s Academy (Sweden) have been observing 1912 men since 1961 for 50 years. The main variables for observation were: body mass index, smoking, cholesterol level, and blood pressure. Interesting results came to light in 2009, when scientists were able to show a clear correlation - reducing the number of smokers in combination with low cholesterol and blood pressure (between 1961 and 2001) as a result significantly reduced heart attacks recorded cases.

Our study shows that hereditary factors play no role and that lifestyle has the greatest impact. Those who did not smoke consumed moderate amounts of coffee and low cholesterol level had a good socio-economic status at the age of 50 years, as well as a good physical performance at the age of 54, and was most likely to celebrate their 90th birthday.

Based on the data presented, the main secret of long human life is constant control over your lifestyle, mobility, healthy eating, and bad habits restriction.

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