5 Scientific Ways to Live Longer

The following article may seem out of place on a personal development website. Actually it isn’t, because Christian personal development includes body, soul, and spirit.

Most people desire to live a long life but also desire quality of life, which hinges on having good health, which also increases the possibility of a longer life. Much research has been done in recent years to discover the so called “Fountain of Youth.” Of course we realize that there is no literal fountain of youth, but according to a recent health journal, there are five health habits that can keep you younger and increase your life span.

Healthy Diet

Eating a healthy diet has always been recommended for better health, but now we know it can also increase the life span. Avoiding processed foods, red meat and those foods high in sugar, while eating more vegetable, fruit, tree nuts, seeds, cow’s milk, whole grains, fiber, fish, plant based protean, whole grains, and healthy fats, can result in a longer life. These healthy foods contain the primary nutrients the body needs for good health.  Of course, you don’t have to eat all these foods every day. Select from them the foods you like most and have a variety.

Having a perfect diet is desirable but often not something you think possible in your busy life. Even if you don’t eat all the best foods, you still can make noticeable progress, according to research, by just making small changes in your diet. It is believed that if you ate just 20% more healthy foods over a course of 12 years you can decrease the risk of death by as much as 17%.

Regular consistent exercise  

There are some who say they enjoy exercise, but I am not one of them. I exercise regularly because of the health benefits it provides. I don’t try to build massive muscles. My purpose is to maintain muscle mass instead of losing it as well as maintaining strength. This is important as we age because of Sarcopenia, the natural trend is to lose muscle mass.

Sarcopenia is age related and means the loss of flesh. Beginning at birth until around the age of 30, muscles grow in size and strength. At some time in the 30s muscle mass and function begins to decrease. After the age of 30, there can be a decrease of muscle mass from 3% to 5% each decade. As we age the loss of muscle can speed up. This usually occurs from around 65 and can accelerate from there. The symptoms include weakness and loss of stamina which can reduce mobility and activity. The result is frailty and likelihood of falling and fractures in older adults.

The primary cause of sarcopenia is inactivity, but in some cases it can occur in those who are physically active or as a result of diseases of the muscles, and in some cases not getting enough calories or protein in food to sustain muscle mass.

Exercise is the primary treatment for sarcopenia, especially strength training using weights or resistance bands. In as little as two weeks, resistance training can strengthen neuromuscular and improve the ability to convert protein to energy in older adults. The frequency, intensity, and proper number of exercise is also important; I have found what best suits my needs is exercising Monday, Wednesday, and Thursday, using weights, plus some aerobics, for approximately 30 minutes, and walking Tuesday and Thursday for 30 minutes.

Exercising regularly and consistently can benefit both your mental and physical health, as well as boosting mood, energy, and cardiovascular. Therefore, it is not surprising that through a good exercise routine you can increase your life span. Federal guidelines recommend setting a goal of 150 minutes of moderate or 75 minutes of vigorous aerobic exercise weekly, and twice a week strength exercise using weights. Using a trainer to work out what is best for you could be the best way to begin an exercise routine. Also starting with less and building toward your goal is best. According to a study in 2018, even short bouts of light exercise for older adults, such as just moving instead of sitting could decrease death risk by 17%. Be sure to consult with your health care giver before beginning any exercise routine.

Keeping your body weight in check

A study conducted in 2018, revealed that obesity shaved at least a year off life expectancy and causes up to 186,000 deaths each year. Obesity also results in chronic conditions which includes Type 2 diabetes, cardiovascular disease, and cancer, which can shorten life. The best way to control your weight is through diet and exercise.

Drinking in moderation

If you are going to drink at all, drink in moderation, which according to Federal guidelines, is one drink per day for females and two for males. The scientific views on drinking have changed in recent years. It was once believed that moderate drinking was harmless and even healthy, but today the scientific opinion is that all drinking can be harmful. A recent study, a large meta-analysis of prior alcohol studies, revealed that there is no safe amount of drinking, because the risks outweigh any potential health benefits. Those risks include addiction, cancer, traffic accidents and etc. The bottom line is that each person should limit their drinking or quit altogether to avoid health issues and extend their life.

Not smoking or quitting if you do

According to statistics, smoking can take 10 years off an average lifespan. Smoking is known to cause cancer, and is associated with other serious health conditions such as heart disease, stroke, and mouth and throat cancer, which makes it a significant threat to your lifespan. To the young who have not yet started smoking, be wise and never start. To those who smoke, quit today if you want to minimize health issues and live longer.

Written by Jimmie Burroughs

Tags: Live longer, Smoking, Alcohol, Exercise, Diet