How can we live a longer life? This has been one of the questions that human beings have asked themselves with the greatest concern throughout history. Fortunately, science has given us the keys to turn this collective dream into reality. With this goal in mind, we will give you the keys to a longer life. We believe you should turn some of these tips into your new resolutions if you want to take them seriously.
1. Watch your diet for a longer life
There’s a saying that goes eat” but to what extent is it true? We will only tell you that the healthier the products you consume, the more you will be pampering your body. Therefore, it is essential to have a healthy diet throughout life, not only when we are on a diet.
Don’t skip meals!
Sometimes the habit of eating less is often associated with the habit of losing weight. This is not true at all and may even be counterproductive. When too many hours pass without consuming anything, the stomach begins to produce ghrelin, a hormone associated with slowing metabolism.
Our advice is to eat all five meals of the day (the three main meals, plus mid-morning and afternoon snacks). Likewise, you must never go for more than four hours without ingesting nutrients. This advice will help you whether you want to maintain your weight or lose it, don’t forget it.
Avoid sugary drinks
This type of beverages includes, among others, juices and sweetened soft drinks, isotonic and non-diet beverages, teas with sugar and coffee-based preparations. Sometimes, they are consumed for their supposed health properties, but they only manage to provide compounds that our body does not need at all.
You should know that monosaccharides and disaccharides only contribute to fat-based weight gain. In turn, they increase the risk of chronic diseases, such as type II diabetes. They are also an aggravation to health insofar as they increase cardiovascular risk, especially with regard to myocardial infarction.
Eliminate ultra-processed foods from your diet
There are three main categories of food. First, the natural kind, which remains similar to when it was collected. Then, the processed kind, such as oat milk or olive oil. Finally, we have the ultra-processed products, which have undergone so many modifications that they no longer resemble their original state.
Ultra-processed products are found mainly in baked goods and refined products. These have been directly linked to a higher risk of cancer, diabetes and other diseases. Not to mention the fact that you are giving your body unnatural products that do not contain any quality nutrients.
Drink plenty of water
Water is the basis of every diet and will also be the basis of your new lifestyle. There has been much debate about how much water to drink, but it is best to drink when you are thirsty. Additionally, to lose weight, you can moderate the amount to 1.5 – 2 liters per day (six to eight glasses).
It seems strange, but this simple gesture can provide great hydration to your skin. At the same time, it boosts the proper functioning of the body at all levels. Our advice is to drink a glass after you wake up and at bedtime, as well as before and after each meal of the day.
2. Stay fit for longer life
Exercise is one of the keys to a good quality of life. To use it to your advantage, simply start small until you make it a habit. Don’t forget that socializing is very important, so the effect will be even greater if you train in company.
This type of exercise, also called cardio is a shield against heart attacks or other cardiovascular problems. It is perfect to stimulate blood circulation and to provide oxygenation to the body itself. Therefore, it is best to practice it 3 to 5 times a week, in 1 hour sessions.
But what is the best cardio workout? Without a doubt, we will always recommend running, especially alternating between your normal pace and sprints. However, if you want alternatives, we suggest boxing or cycling, as well as the treadmill if you want to start going to the gym.
This exercise helps you gain muscle mass but it is better if you do it in a gym. Over the years, muscles can suffer some atrophy if they do not have the activity they need. For this reason, it is essential that you keep them constantly stimulated to prevent the effect of time.
On the other hand, it is vital to keep bones and joints in good condition, and thus prevent them from wearing out. It also helps prevent injuries and protects the body from possible falls. It is, therefore, an insurance policy against the natural aging process that we all suffer from.
Electrical muscle stimulation
What is the secret to boosting any exercise and increasing your results in a short time? Undoubtedly, doing sports with electrostimulation is an optimal solution. Among its benefits is that it activates the deepest muscle fibers, which are not reached with conventional exercise or most cosmetic treatments.
We propose you take advantage of the potential of Wiemspro electrostimulation suits. You can wear them comfortably while exercising, but you can also focus only on this discipline. Whatever the case may be, you will be able to tone your body and keep it healthy with less physical effort.
It is no secret that age negatively impacts our flexibility. As the years go by, collagen and elastin levels progressively decrease. This makes it easier to get injured and suffer a broken bone, especially if you do not practice sports frequently.
Resistance band exercises are great for gaining flexibility. It is true that at the beginning it is difficult to maintain the external resistance, but in time, you get used to it. You may also want to try the Pilates method or combine conventional training with yoga postures.
3. Sleep hygiene
Sleep is a basic need for a healthy life, we all know that. Both sleeping more and less than the recommended number of hours are associated with premature death, so we must be careful. The number of hours vary depending on age, but we advise you to respect the average of 7 – 9 hours without exceeding this.
Of course, it is not enough to simply sleep; you have to sleep well. You need to sleep a space with no noise (the television also counts) and no light. Similarly, it is important to have eaten two hours before going to bed so that the stomach has finished digesting and the whole body can rest.
4. Leisure and hobbies
Socializing and spending time practicing hobbies is vital, as it is associated with the secretion of serotonin and dopamine. These hormones are directly involved in happiness and are one of the keys to prolonging life. Despite what is commonly believed, leisure should not be secondary; you should make it a priority.
Enjoy your free time
Every day, look for a quiet, pleasant and happy thing to do. Surely you have one or more hobbies that help you relax and enjoy your free time. Undoubtedly, a trivial task that you should not leave aside. Remember, it’s not just about living longer, it’s about living well.
Mental health benefits
Living longer implies avoiding illnesses, and this also implies preventing those of a psychological nature. Spending some “me” time every day can help prevent conditions such as anxiety or depression, which can reduce your life expectancy. Everything is even better if we decide to spend time with our loved ones.
5. Avoid stress
Stress is our worst enemy if we want to have quality of life. Its effects are much worse than we imagine and hair loss is only the tip of the iceberg. Fortunately, this situation is easily remedied if you apply these three tips:
Organize your life
Stress is often identified with uncertainty. If we organize our lives (but not to the millimeter), we keep tasks from accumulating. We are also able to dedicate time to ourselves which significantly helps to reduce anxiety.
Stay away from bad influences
When we say “bad influences”, we refer to the metaphorical sense. It is essential that you avoid the environments that stress you out the most, as well as the companies that are not good for us psychologically.
Meditate and do yoga
Meditation and yoga are two ancient techniques that contribute to good mental health. Others, such as mindfulness or Pilates also have a similar effect on us.
These are the keys to a longer life, things that we can put into practice from now on. If we put our minds to it, we can adopt a healthy lifestyle that will become our best support. At Wiemspro, we put technology at the service of sports and health thanks to the power of electrostimulation. Subscribe to our blog!