Following these 4 tips every day would increase your life expectancy by 6 years, according to this epidemiologist

Take care of your health maybe something complex, but it can help increase your life expectancy. And several tips and habits can help keep you in shape. In a study on cardiovascular risks (carried out on 6,500 adults), theAmerican Heart Association, insists on the fact that good cardiovascular health would help reduce age-related pathologies. According to epidemiologist Nour Makarem, the study reveals “that better cardiovascular health is associated with a slowdown in biological aging (…) We also observed a dose-dependent association: the greater the cardiovascular health, the greater the decrease in biological aging”. Excellent news that would allow you to stay young a little longer. The study goes even further by announcing that with a certain routine you will gain 6 years of age, unlike people who neglect their health and who would look older. So what are the tips for looking younger?

Habits to follow to improve cardiovascular health and increase life expectancy

Be active

According to the study, adults should spend at least 30 minutes practicing sports activity moderate or 75 minutes at high intensity during the week. For children, it is recommended to move at least one hour a day.

How to be more active?

To improve your cardiovascular health, it is advisable to build muscle, which may include strengthening muscles at least twice a week when playing sports. It is also recommended to avoid sitting for a long time and focus on moving throughout the day. For those who thought they should take at least 10,000 steps a day, know that the number is smaller.

Sleep well

We keep repeating, sleep is the key to good health. For adults, the WHO recommends sleeping between 7 and 9 hours a night to improve physical and mental health. Getting enough sleep greatly promotes healing, improves brain function, and reduces the risk of chronic diseases. You know what’s left to do.

How to sleep better?

We already talked to you about this, but sleeping in front of the TV is very bad for your sleep and even more so if you charge your phone overnight. The phone should be banned at bedtime, as its blue light disrupts the biological clock and reduces the production of melatonin, the sleep hormone. If you still have trouble sleeping, the US military has implemented a technique that allows you to fall asleep in two minutes.

With the best

Diet plays an essential role in good health. Eat less saltand consuming more fruits and vegetables will allow you to monitor your cholesterol and limit cardiovascular accidents.

How to eat better?

It may seem complicated and difficult to eat well, but it is not impossible. To do this, simply limit sugary and carbonated drinks, as well as red meat. If you have difficulty going without meat, it is advisable to eat skinless fish or chicken fillet. Finally, you should avoid all saturated fatty acids found in dairy products (butter, cheeses, whole milk) and trans acids present in soybean oil and meats such as lamb and beef.

Manage your weight

Learning to properly manage the balance between weight and food has many advantages, even if it is to avoid a dietary imbalance, which poses a danger to health, such as the risk of diabetes, obesity or hypertension. To know your weight effectively, BMI (body mass index) remains the best possible method. Although it is possible to calculate it online, we strongly advise you to consult a doctor for more accuracy. According to’WHOBMI must be between 18.5 and 24.9.

How to control your weight well?

The first step is to control your portions. You need to learn how much you put in your dishes. If you are starting a diet, gradually reduce your diet, preferring fruits, vegetables or whole grains. The next step would be to move a little more to burn calories and improve physical and mental health. Finally, if you cannot control your weight, do not hesitate to consult a healthcare professional who will advise you on the best program to follow according to your personality, size and physical constitution.

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