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When it comes to wishes, health is one of the things that people generally want. To stay healthy for a long time and age in peace, a medical epidemiologist offers five tips. In The Conversation, Hassan Vally reminds us that 25% of longevity is determined by our genes, the rest depends on what we do every day. “There is no panacea or shortcut to living longer, healthier lives, but science is clear on the key principles,” he warns.
Age well: eat a predominantly plant-based diet
The first of these concerns our plates. “Studies overwhelmingly show that a diet rich in plant-based foods is associated with health and longevity,” explains this specialist from Deakin University in Australia. Eating less meat, processed foods, sugar and salt, and increasing plant-based foods help reduce the risk of certain diseases such as cardiovascular disease and cancer. To successfully eat more plants, it is possible to follow a Mediterranean diet rich in vegetables, fruits, whole grains, legumes, nuts and seeds.
Aim for a healthy weight for better health
“Another important way to be healthier is to try to achieve a healthy weight, because obesity increases the risk of many health problems that shorten our lives,” says the epidemiologist. Obesity can increase inflammation and hormonal imbalances, which increase the risk of developing certain diseases, particularly heart disease, but also stroke, high blood pressure, diabetes and a number of cancers.
Regular exercise: the key to a long life
Exercising more is probably one of the most common resolutions and probably one of the hardest to keep. But regular exercise protects against chronic diseases, reduces stress and improves mental health. “While exercise helps you control your weight and reduce body fat, among other things, the effects are more far-reaching and include improving your glucose (blood sugar) utilization, lowering your blood pressure and blood flow, reducing inflammation and improving your blood pressure blood circulation,” notes Hassan Wally. To move more, you don’t have to spend hours in the gym, but incorporate more physical activity into your everyday life: cycling, walking or whatever you like and find easy.
Longevity: Do not smoke or vape!
“If you want to be healthier and live longer, don’t smoke or vape,” he warns. Smoking is associated with a shortening of lifespan and quality of life, regardless of the amount of tobacco consumed. Every cigarette increases the risk of developing various types of cancer, heart disease and diabetes. “Even if you have been smoking for years, quitting at any age can help you experience almost immediate health benefits and reverse many of the harmful effects of smoking,” he believes. On the other hand, he recalls that the long-term effects of vaping are still poorly understood and that it also poses health risks.
The entourage also counts
Good health also affects the people around you and your social life. “People who are lonely and socially isolated are at much higher risk of dying prematurely and are more likely to suffer from heart disease, stroke, dementia, and anxiety and depression,” notes Hassan Wally. In his opinion, maintaining connection with others is important for a healthy and long old age.
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