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Healthy Habits that Extend Your Lifespan

Play in the Sun

Going out in the sun allows your body to soak up vitamin D, which has shown to fight disease, improve bone health, and ward off depression. Studies have also shown that vitamin D can extend your lifespan by up to 33%! It’s idea to get around 15 to 30 minutes of sun with a liberal amount of sunscreen on your skin.

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Weight Resistance Exercises

Cardio is great, but weight resistance is even better for aging bodies. It puts pressure on the joints and bones and helps them become stronger over time. Try starting out weights that are comfortable. Ask your doctor which weight resistance exercises are best for you.

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Be Social

Being social is essential to mental and physical health. Talking to others can decrease the risk of depression and even decrease the chance of heart disease, cancer, and more.

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Don’t Overeat

There’s a link between calorie intake and longevity. Research has shown that decreasing your calorie intake 10% to 50% may increase your maximum lifespan. It can also lower your likelihood of disease. However, avoid restricting your calories too much because it can cause adverse side effects.

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Eat Nuts

Nuts are rich in vitamins and nutrients like copper, magnesium, potassium, folate, niacin, and vitamins B6 and E. Overall, adding nuts to your diet can decrease the risk of heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, and belly fat levels. 

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Heat up with Peppers

Chili peppers are delicious, and if you’re a fan, you’ll be happy to know that they can also extend your lifespan. Those that eat spicy chili peppers can have a 13% longer lifespan than those that choose to stay away from the capsaicin-rich vegetable. 

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Use Turmeric

The use of turmeric has increased substantially over the last few years, but there’s some truth in the fad. Turmeric has a bioactive compound called curcumin. Studies have shown that this compound has anti-inflammatory properties and can help maintain brain, heart, and lung function. 

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More Plants, Less Red Meat

Everyone knows that eating plants is better than red meat, but what you may not know is that red meat has been linked to certain cancers. As you age, it becomes more important to focus on consuming plant protein. Studies have found that every 3% increase in calories from plant protein reduces the risk of heart disease and lower blood pressure.

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Stay Hydrated

People today are chronically dehydrated, which can wreak havoc on our bodies. Being dehydrated can slow brain function, cause dizziness, issues with sleeping, and so much more. It’s essential for everyone to drink plenty of water, especially as we age.

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Exercise Regularly

Exercising is great, but having a regular schedule is even more critical. Everyone should be active at least a half an hour, three times a week. If you can do more, then that’s great. If you’re unsure, talk to your doctor about how much physical activity you should start.

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Stop Smoking

By now, pretty much everyone knows that smoking is a bad habit, but it’s important to reiterate. Even if you quit smoking after decades of smoking, your body will thank you. As time passes, your risk of high blood pressure, heart disease, and cancer drops dramatically.

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Moderate Alcohol Consumption

Drinking a small amount can be good for you, particularly if you have a glass of wine once a day. A study found that drinking a glass of wine per night can lower the risk of type-2 diabetes and cardiovascular disease.

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Prioritize Happiness

Happy people live longer – it’s a known fact. According to one study, happier people had a 3.7% reduction in early death over a 5-year period. Another study discovered that those who felt happiest at 22 years of age were 2.5 times more likely to be alive six decades later. 

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Get Regular Massages

Whether you have your partner do it or you visit a professional spa, regular massages can help relieve tense muscles. It can also decrease chronic stress. Pent-up stress can increase your risk of heart disease, stroke, and lung cancer.

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Give Yoga a Shot

If you find that you’re often anxious, yoga can be a way to reduce the amount of anxiety you have on a day-to-day basis. In general, meditation is a great idea for those that suffer from anxiety.

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Take Multivitamins

Multivitamins become even more important as you grow older. Folic acid can reduce the risk of colon cancer, and calcium can strengthen your bones to prevent osteoporosis. Make sure to visit your doctor to ensure you’re getting enough vitamins in your diet.

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Nurture Your Friendships

Maintaining healthy social networks can actually help you live up to 50% longer. In fact, studies have shown that having as few as three social ties can decrease your risk of an early death by more than 200%!

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Become Conscientious

Being conscientious is when someone is self-disciplined, organized, efficient, and goal-oriented. While it can be tough to achieve conscientiousness, it can help you live 11% longer and even lower blood pressure. 

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Drink Coffee in the Morning

Coffee can decrease your risk of chronic disease, as long as you stay hydrated after drinking a glass. For every cup of coffee you have, you should also drink a glass of water. Otherwise, you’ll have anxiety and insomnia issues.

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Drink Green Tea at Night

Green tea is loaded with antioxidants and nutrients that are fantastic for the body. Drinking a glass of green tea can improve brain function, increase fat loss, and lower your risk of cancer. You can drink the glass at any time, but a glass at night may help you sleep. 

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Develop a Good Sleeping Pattern

You need sleep to regulate your cell function and to help your body heal. Adults needs around eight hours of sleep per night. Too little, and your risk of an early death increases by 12%. Too much, and you decrease your lifespan by up to 38%. It can be a delicate balance, but a sleeping pattern can help regulate your body to go to sleep and wake up without alarm clocks.

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Maintain a Healthy Weight

Maintaining a healthy weight is incredibly important. You can see the effect on weight on stars that lose weight and gain weight for roles. They have a higher risk of heart disease and certain cancers. Instead of yo-yo dieting focus on a healthy diet that can steady-out your weight. 

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Eat More Fish

Eating fish twice a week can cut your risk of heart attacks by a third. Fish that’s high in omega-3 fatty acids can also lower blood triglycerides, reduce the risk of stroke, and slow the buildup of plaque in your arteries. 

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Get a Pet

People with pets are less likely to be depressed than those that don’t. Some specialists believe it helps take our minds off our own aches and pains. The best thing about this tip is that you can get any pet you want!

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Challenge Your Mind

Stimulating your mind is key to staying mentally alert as you age. It doesn’t matter what you do – crosswords, reading, or gaming. Keeping your brain active is key to staving off dementia. 

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Help Others

Participants in a York University were asked to help someone for just a few minutes per day. Surprisingly, after six months, those in the study had a greater sense of self-esteem and happiness than those in the control group.

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Stay Young at Heart

You’re as old as you choose to be. Don’t limit yourself because you feel like you’re too old for something (unless it hurts you physically). Do what you want to have fun and enjoy life.  If that means a food fight in the middle of the afternoon, then so be it. 

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Don’t Stay Seated for Hours

Sitting for hours can be bad for your body. Those that work in an office and sit for eight hours a day have a higher risk of heart disease and high cholesterol. Getting up for a few minutes every couple of hours is all it takes to lower that risk.

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Floss Everyday

Your oral health can actually hurt your body beyond your mouth. Studies have shown a link between poor oral health and heart disease. It also increases your risk of diabetes and mouth cancer. Floss daily and brush your teeth at least twice a day.

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Indulge in Dark Chocolate

Probably the best tip is to grab a little dark chocolate every now and then. A study found that those who drank hot dark chocolate had younger-looking skin. It also helped improve blood lipids by helping HDL levels increases. In turn, higher HDL levels can reduce the risk of cancer. Eat or drink chocolate that has at least 70% cocoa. 

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