10 simple techniques that will help you “long life” are as follows
1. Recharge with good quality food You should take care of yourself in eating a variety of foods such as whole grains. fresh fruits and vegetables Lean meat, fish, poultry, eggs, nuts and dairy products. Choose unprocessed foods and drink plenty of clean water throughout the day.
2. move the body Regular exercise has benefits on the path to longevity, for example, it helps keep your heart and lungs healthy. It reduces the risk of chronic disease and helps manage stress. According to Dr. Maoshing Ni, author of Secrets of Longevity: Hundreds of ways to be 100, most people over 100 walk for at least 30 minutes every day and Research supports that walking can reduce the risk of heart disease and stroke.
3. Reduce stress Because stress is an inevitable part of life. If you can take care of yourself to reduce stress. You’ll be able to increase your energy, do more, and reduce your risk of chronic disease.
4.Protect from free radicals Antioxidants such as vitamin A, vitamin C and vitamin E can protect the body from free radical damage. A study in Italy found that people over 100 years old had high levels of vitamin A and vitamin E. which is the key to “long life”
5. Increase brain power Preventing cognitive decline and keeping your brain sharp can be achieved through brain exercises such as playing planning and memory games such as chess and Sudoko, or perhaps trying out activities that test knowledge. Vocabulary such as crosswords, learning new skills such as foreign languages or learn to play a musical instrument
6. Take care of your heart Cardiovascular disease is the leading cause of death. of Thai people following cancer and accidents But cardiovascular disease is a disease that is largely preventable. Keeping your heart healthy with a healthy diet and regular exercise It eliminates cardiovascular risk factors such as quitting smoking, avoiding foods high in saturated fat and processed foods.
7. Get the sun A recent study from the US found that 15 minutes of sun exposure per day helped “long life” because it prevents the body from being deficient in vitamin D Increasing vitamin D levels in the body will help keep your heart healthy. In addition, taking vitamin D supplements has been shown to help prevent osteoporosis and some other diseases.
8. Volunteering From the latest research, it was found that Participating in volunteer work can promote good health. The results showed a strong connection between volunteer work and health. Those who did volunteer work had a lower mortality rate. and has a higher working capacity and the incidence of depression in old age was lower than those who did not volunteer.
9. Play with pets According to the Australian Companion Animal Council Inc., pets are good friends. encourage exercise and increase interaction with the people around you Having a pet may reduce the number of visits to a general practitioner and may reduce the risk of cardiovascular disease.
10. laugh out loud Because laughter improves physical, emotional, stress-reducing, spiritual and mental health. Try to talk regarding fun things with your friends. Or family members regarding things that make you laugh out loud. Towards a 100-year lifespan, laughing out loud is one of the great natural antioxidants.
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