2023-08-08 14:27:47
The proper management of stress or the quality of emotional management is a key factor in postponing aging (Getty)
We live in the golden age of longevity, as never before has life expectancy increased across the planet. And that happens thanks to the great advances in science and medicine, such as vaccines and new drugs; to urbanization and hygiene in cities and -focusing on something that is in our hands- to a greater awareness of the consequences of daily habits on health.
On this path to live longer and better, it is essential to take care of our body, feed it, hydrate it, perform physical activity every day and rest at least 7 hours each night.
The so-called lifestyle medicine, which has gained notoriety in recent years, focuses on treating the underlying causes of diseases instead of simply attacking the symptoms.
Within this framework, a study presented in Nutrition 2023the annual meeting of the American Society for Nutrition, and conducted in 719,147 people, indicated that practicing eight healthy habits at age 40 was associated with an additional 24 years of life in men and 21 years in women.
“We were amazed at how much might be gained by adopting one, two, three or all eight lifestyle factors. Our research findings suggest that adopting a healthy lifestyle is important for both public health and personal well-being. The sooner the better. But even if you only make a small change at age 40, 50 or 60, it’s still beneficial,” said Xuan-Mai Nguyen, a health sciences specialist at the US Department of Veterans Affairs and lead author of the research.
Maintaining positive social relationships and being physically active every day are aspects that contribute to a healthy longevity (Getty)
1- Exercise
This point will not surprise many, but it is vital. Researchers have found that certain exercises can even make our cells appear biologically younger. Common age-related illnesses such as pneumonia, stroke, complications of diabetes and serious urinary tract infections might be prevented simply by increasing moderate physical activity, a study found. recent study conducted by UK researchers.
The scientists found that among nearly 82,000 British adults, those who exercised regularly were less likely to be hospitalized for various health conditions in years to come.
2- Avoid smoking
Tobacco use kills regarding 8 million people worldwide every year, according to the World Health Organization (WHO). Also, more than half of people who smoke die from its effects and live an average of 10 to 15 years less than non-smokers.
Tobacco is harmful in all its forms and there is no safe level of exposure to tobacco.
3- Prioritize good sleep
Sleep serves an essential biological function, and scientific evidence shows that chronic sleep deprivation has multiple health consequences (Getty)
Adequate sleep, which means at least 7 hours a night for adults, plays an essential role in biological and mental repair. Despite its importance, the World Health Organization (WHO) estimates that regarding 40% of the global population does not get quality sleep.
In addition, the lack of restful rest or the alterations produced during sleep “can trigger or exacerbate underlying diseases,” warned Dr. Daniel Pérez Chada, president of the Fundación Argentina del Sueño and director of the Sleep Clinic of the Austral University Hospital, in Infobae. .
4- Manage stress levels
Although stress is part of life, its inadequate management accelerates aging, according to a study by Harvard University on the external factors that trigger an increase in biological age.
“Severe stress can trigger an increase in biological age, but if that stress is short-lived, the signs of biological aging can be reversed,” said lead author Jesse Poganik of the Brigham and Women’s Division of Genetics. Hospital associated with Harvard University.
5- Avoid ultra-processed foods
Diet encompassing food composition, calorie intake, and duration, as well as the frequency of fasting periods, affects the length of time in which health and functional capacity are maintained (Illustrative Image Infobae)
“We are what we eat” is a saying probably known to all. The key is in a varied and balanced diet, which includes a greater consumption of vegetables and fruits. And of course, avoid excess sugar, fat and sodium.
A healthy diet helps protect us from malnutrition in all its forms, as well as non-communicable diseases, including diabetes, heart disease, stroke and cancer.
Reducing salt intake is one of the easiest habits to adopt that saves thousands of lives each year: “keeping salt intake below 5 grams per day (equivalent to less than 2 g of sodium per day) helps prevent hypertension and reduces the risk of heart disease and stroke among the adult population”, warns the WHO. This also includes cutting back on ultra-processed foods high in sodium.
6- Do not drink excessively
According to the World Health Organization, excessive alcohol consumption can cause, over time, more than 200 diseases. It is not regarding abstaining completely, but regarding avoiding excesses. And reserve a good toast for special occasions.
“The earlier (healthy habits) are incorporated, the better, but even if you only make a small change at age 40, 50 or 60, it is still beneficial,” the study authors said (Gettyimages).
7- Not having an addiction to opioids
According to the study presented in Nutrition 2023, this refers to not having a compulsive disorder due to addictive use of opioids, except for their medical use under precise medical prescription.
8- Maintain positive social relationships
The longest-running research on happiness in history, conducted by Harvard experts, identified that maintaining healthy, positive relationships is the key to a long and happy life.
The feeling of happiness and social ties are also key to longevity (Illustrative image Infobae)
“The most consistent finding we’ve learned from 85 years of study is that positive relationships are so powerful that they keep us happier, healthier, and—as if that weren’t enough—help us live longer,” the researchers said. .
And the number 1 key is to have, precisely, an active social life as detailed by Robert Waldinger, professor of psychiatry at Harvard Medical School, director of the Harvard Adult Development Study and director of Psychodynamic Therapy at Massachusetts General Hospital, and Marc Shulz, associate director of the Harvard Adult Development Study and a practicing therapist with postdoctoral training in health and clinical psychology at Harvard Medical School.
The revelations of the scientific study
The study, to be published shortly in a scientific journal, used data from 719,147 people enrolled in Veterans Affairs’ Million Veterans Program, a large, nationally representative study of US veterans. The analysis included data from adults aged 40 to 99 years and included 33,375 deaths during follow-up.
The results showed that low physical activity, opioid use, and smoking had the greatest impact on life expectancy, being associated with a 30% to 45% increased risk of death. Other factors, such as stress, binge drinking, poor diet, and poor sleep hygiene, were associated with a 20% increased risk of death, and lack of positive social relationships with a 5% increased.
These findings underscore the role of lifestyle factors in chronic diseases such as type 2 diabetes and heart disease, leading to premature disability and death. They also help quantify the degree to which healthy lifestyle choices can help reduce the risk of such diseases and help you live longer.
Although the study was observational and cause-and-effect was not conclusively proven, the study author noted that the findings align with a growing body of research supporting the role of lifestyle factors in chronic disease prevention and management. promotion of healthy aging.
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