Trail Running Blog

6 Hacks for a Longer Life

Do you know that you can improve your health and longevity by just making a few simple lifestyle changes? That’s one of the most eluding and strangest secrets ever.

In fact, if you are still looking for the fountain of youth, then your quest is futile.

Studies has shown that people who outlive the rest of the populace do so because they follow a simple and easy set of dietary and lifestyle rules.

Therefore, to add years, healthier years, to your lifespan, here are the exact lifestyle habits you need to develop. The keys to a longer and healthier life lie within your hands. Just go for it.

Eat your fruits and vegetables

Not only that a healthy diet is key to weight loss and optimal overall health, it can also boost your longevity. When you opt for a diet that is based on nutrient-dense foods, you will be inundating your tissues and cells with the right substances they need to guide your body to optimum health.

As a result, make sure to eat plenty of fruits and vegetables. The more varied the color the better. G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries and Seeds) should make the top of your list. These foods are packed with anti-cancer and anti-fat storage properties, boosting your health and life expectancy in the process.

Stay active

Regular exercise sheds weight and helps you get in shape, but study also found that exercise could add years to your life. In fact, exercising for at least 2.5 hours per week adds 10 years to your life, according to a study published The British Journal of Sports Medicine. Another study at the Erasmus University in the Netherlands reached a similar conclusion.

As a result, if you are serious about living a longer and healthier life, exercise is key. How much exercise you need is the tricky question. But most research suggest engaging in at least three to four hours of vigorous exercise per week is enough to reap some serious longevity gains.

That’s the equivalent of four workouts per week. Just make sure to do plenty of strength training, cardio exercise, flexibility and mobility work as well.

Sleep

Yes you can sleep your way to a healthier and longer life. In fact, people who slept for seven hours a night, going to bed just one hour earlier, had a substantial drop in blood pressure, taming the risks strokes and heart attacks, according to studies. Lack of sleep has very negative effects on your health and life expectancy. It can lead to depression, heart diseases and myriad of other troubles, according to countless studies.

Therefore, make sleep a priority. The best thing you can do is to schedule your sleep ritual. Going to bed and waking up at roughly the same time throughout the week can help you build a natural sleep drive through a neuromodulator in your brain known as Adenosine. If you are napping person, make sure not to take a nap for more than 30 minutes.

In addition, set up the right sleeping environment. Remove the TV from your bedroom and stop work or any other stimulating activities after 9 p.m. Brain stimulating activities hinder the secretion of melatonin, which is key to quality sleep.

Treat the heartburn

Heartburn is a common condition that’s triggered by stomach acids rising in your esophagus. But overlooking it can increase the risks of a heart attack, according to a study in the International Journal of Cardiology. The increases in acid levels in the esophagus boost the risks of blocked blood flow to the heart by more than 20 percent.

The fix is simple. Analyze your diet thoroughly and cut off any food that triggers heartburn. Make sure to avoid highly acidic beverages such as juice, wine and carbonated drinks. Furthermore, eat an early dinner. Eating close to bedtime or late at night can, sometimes, lead to heartburn.

Get Hitched

For you ‘all singles out there, a good marriage can add years to your life. According to Chicago University, married men are expected to live at least 10 years longer than those stay solo. Other studies conducted at Michigan State University and the University of Cincinnati reached the same conclusions as well.

People who are married tend to live a risk-free and healthier lifestyle. In addition, the emotional support net that marriage provides is priceless. When you know that there is someone else you can rely on to talk and share your inner most fears and aspirations, you will definitely get the extra kick you need to cherish life and enjoy every moment of it.

Laugh time

Yes, you can laugh your way out of a deadly situation.

According to researchers at the University of Maryland, watching 15-minute of funny clips can enhance blood flow to the heart by 50 percent, thus reducing blood-clot formation, inflammation and cholesterol deposition.

Not only that, laughter adds years to your life even if you are suffering from a terminal illness. 54,000 adults were followed for seven years and those who reported that laughter was part of their lives were 35 percent less likely to die during the study period, according to a study by the Norwegian University of Science and Technology.

Therefore, make sure to develop a healthy outlook to life. Just type “Best Vine Compilations” or another humor keyword-related research in YouTube, and you will be laughing your socks off. Make it a habit. Plus, smile often even if every fiber of your being tells you otherwise. It’s good for ya!

About the Author

David Dack is fitness author and enthusiast. He is a regular contributor to some of the major fitness magazines and online publications. For more tips and training guidelines go to his blog Runner Blueprint. You can also follow David on Twitter: @DavidDack