It is well said, “Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted”
Regular exercising and eating a healthy diet can lead to approximately 10 years of a healthy life, 3 habits in healthy individuals according to a landmark study published in the British Medical Journal (BMJ). It analyzed the health records of more than 200,000 participants from 1990 to 2020 and discovered that longer-term health habits can significantly affect our daily lives.
The sequels of analysis
The guidelines included being non-smokers, exercising for at least 30 minutes daily, drinking moderately, adhering to the proper diet, and maintaining a BMI of between 18 and 25. The study revealed that those who adhered to these guidelines were less likely to develop heart disease, cancer, and Type 2 Diabetes.
According to the study, women over 50 with healthy lifestyles were more likely to live 41 years more, while those who did not have any of these lifestyle habits were more likely to live another 31 years.
In the same way, healthy men are likely to live for another 39 years compared to the 31-year lifespan of those with no healthy lifestyle. The research was based on questionnaires completed every two years and confirmed with the health documents of the participants.
How to endure an active and healthy life
The differences that the study reveals are significant. It is encouraging to note that since behaviors can be altered. There are numerous ways we can improve our health and live longer and more happily.
Here are some helpful tips that are based on the findings of the research study
- A balanced diet is recommended:
A balanced diet includes a wide range of food groups in the appropriate quantity to satisfy the nutritional requirements for essential vitamins and minerals. Here are some tips.
- Consume at least five servings of a variety of fruits and vegetables every day. Take a few apples, bananas, or whatever fruit is in season, and try eating vegetables with every meal. Avoid packaged juices because they are full of high levels of sugar and lack fiber.
- Try whole-grain bread over white bread. Whole wheat products are rich in fiber, vitamins, and minerals. For Indians, it would be eating oats made from whole wheat. Ask your vendor to provide pure whole wheat or purchase the entire grain and cook it as a grinder.
- Opt for low-fat dairy. Alternative dairy products like soy or low-fat milk contains less fat and is healthier.
- Select lean, white meats instead of red meats. Lamb and mutton should be consumed less often. Instead, opt for chicken with its skin removed and cooked well. Eggs and fish are excellent sources of protein. Get at least two servings of fish per week.
- Beware of foods that contain a lot of salt and sugar. Also, limit your intake of fats that are saturated. This means you should stay clear of fast food chains and processed foods.
2. Workout aims:
A moderate 150-minute aerobic exercise each week is recommended. It’s just 30 minutes of training spread over five days. What exactly is the moderate aerobic activity? It’s a workout that increases your heart and breathing rates and will make you feel warmer. Exercises like fast walking and cycling, hiking and dancing, or even using a lawnmower could be beneficial.
3. Avoid smoking and less consumption of alcohol:
People do not realize that alcohol is a source of calories too. Consuming too much alcohol can result in a negative impact on your waistline. Smoking cigarettes is linked to horrible long-term health consequences, and quitting is best for you and your family. Nicotine replacement therapies, as well as counseling, have shown encouraging outcomes.
Read more: what happens when you eat plants for one month.