10 keys to a longer and healthier life

Longevity is defined as a person's ability to live a long and healthy life. 1 Fortunately, today this is a real possibility for many people who, thanks to the evolution of science, medicine, and technology, can access advances and information that impact their quality of life.

But we must understand that longevity is determined by a combination of factors:

1. Genetics: Although genetics is not the only factor that determines longevity, studies have shown that certain genetic variants may be associated with greater longevity. For example, the FOXO3A gene has been linked to longer, healthier lives in several populations. Additionally, studies with identical twins have shown that genetics can play an important role in longevity. (2)
2. Nutrition: Nutrition is one of the most important factors in longevity and overall health. A healthy, balanced diet can help prevent many chronic diseases and prolong life. (3) A study published in the British Medical Journal found that a healthy, balanced diet can prolong life by up to 8 years. (4)
3. Physical activity: Regular physical activity has been linked to increased longevity. According to a study published in the journal Lancet, regular physical activity can increase life expectancy by up to 5 years. (5) Additionally, regular physical activity can reduce the risk of chronic diseases such as diabetes, hypertension, and cardiovascular disease. (6)
4. Lifestyle: Lifestyle can also influence longevity. According to a study published in the journal Circulation, following a healthy lifestyle was associated with a longer life expectancy and a lower incidence of chronic diseases. A healthy lifestyle includes not smoking, eating a healthy diet, exercising regularly, and maintaining a healthy weight. (7)
5. Exposure to environmental factors: Exposure to environmental factors such as air pollution and toxic chemicals can hurt longevity. According to the World Health Organization (WHO), air pollution is responsible for the deaths of more than 7 million people each year. (8) Exposure to high levels of air pollution has been linked to an increased risk of cardiovascular, and respiratory diseases, and cancer, among other health problems. A study published in the journal Lancet revealed that exposure to air pollution can reduce life expectancy by up to 2 years. (9) 

Get health checkups

Early diagnosis is critical for the prevention of age-related diseases. (10) Ask your doctor for a complete check-up at least once a year that includes a blood test, metabolic profile, thyroid, and studies that may reveal deficiency of nutrients such as vitamin D, iron, and magnesium. 

Eliminate bad habits

Give up the consumption of tobacco and alcohol. Although there are many measures at the government level to prevent its consumption and inform citizens of their level of risk, there are still many people who smoke tobacco. If you are considering quitting and need a new push, remember that smokers have an average life expectancy that is 10 years less than non-smokers. (11) Regarding alcohol, consult your doctor regarding quantities and try to stop completely. 

Supplement your nutrition

After you have had your routine check-up, consult with your family doctor about which supplements he recommends adding to your daily diet to improve your quality of life and prevent deficiencies. 

exercise

It has been proven that performing 15 minutes of moderate physical activity a day is associated with a 14% reduction in the risk of premature death, which is equivalent to adding about 3 years to life expectancy. (12) In addition, exercise helps improve cardiovascular and pulmonary health, reducing the chances of suffering from colon, stomach, and liver cancer by 20%. (13) In turn, it helps you strengthen muscles and bones, reduce inflammation and enhance cognitive abilities. 

Sleep enough

According to the National Heart, Lung, and Blood Institute, sleeping less than 7 hours a night is associated with an increased risk of obesity, diabetes, hypertension, cardiovascular disease, and stroke. Additionally, lack of sleep can also affect mental health and increase the risk of depression. (14)

Practice mindfulness

Meditating helps reduce stress and anxiety, enhances thinking, and promotes happiness. Stress is one of the main enemies of longevity, as it encourages the production of cortisol, which increases your heart rate and lowers your immune system. Stress makes you age faster, so practicing meditation and relaxation is key to a healthy and long life. (fifteen)

Make good food decisions

Diets high in animal products, processed products, and products saturated in fat, salt, and sugar are linked to an increased risk of chronic diseases, diabetes, hypertension, and certain types of cancer. (16)

Fight against a sedentary lifestyle

Find ways to stay active even while sitting. Try doing small exercises, stretching routines, and deep breathing exercises. Try to make them a habit and repeat them several times a day. 

Keep your mind busy

Learn new skills and look for opportunities to keep your mind active and engaged. From games, puzzles, and challenges to a new profession, the important thing is to keep your cognitive skills exercised. 

Prioritize your happiness

It has been proven that feeling happy can increase your longevity. A study published in the British Medical Journal indicates that happiness is associated with lower mortality and a greater number of years of healthy life. According to the study, evidence suggests that happy people may have a 35% lower risk of dying prematurely, and may live up to 18% longer than their less happy counterparts.