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Regardless of male or female, there are 7 habits from young to help you live a decade longer

According to experts, some of the following things can apply to everyone, and if you do them at a young age, at 20-30 years old, the more benefits you will reap:

Get enough sleep

Staying up late can increase the risk of hair loss, nervous breakdown, high blood pressure and other diseases. A Swedish study found that sleeping too long or too short increased the risk of early death. Those who slept for 7 hours lived a year longer than those who slept more than 8 hours and less than 6 hours. You should practice the habit of going to bed early, waking up early, preferably sleeping before 11pm.

Eat healthy food

According to nutritionists, regular consumption of healthy foods such as legumes, whole grains and nuts helps your internal organs work properly, reducing the risk of chronic diseases. calculation and increase life expectancy.

Cut down on red meat

According to Indian nutritionist Amy Shah, everyone should limit their intake of processed and red meat. Red meat is high in cholesterol and unhealthy fats, which if eaten in large quantities can lead to heart-related problems. Processed meat should also not be eaten in large quantities because it can increase the risk of bowel and stomach cancer.

Immerse yourself in nature more

Experts recommend spending more time outdoors. Sunshine not only provides the most natural source of vitamin D, but also helps reduce stress and improve mood. Vitamin D is needed to regulate calcium levels in the body as well as maintain bone health.

Intermittent fasting

It is not always necessary to constantly recharge the body. Experts say that fasting overnight (about 13 hours) creates an opportunity for the body’s organs to focus on the process of regeneration and recovery instead of digestion. This helps the organs to heal, thereby working more efficiently, reducing the risk of developing chronic diseases, increasing your chances of living a longer life.

Take a regular walk every day

According to a US study, people who walked about 7,000 steps a day had a 50 to 70% reduced risk of death from all causes when compared to those who walked less. According to the study authors, walking every day is a simple, measurable and healthy way to increase longevity. This way, you don’t need to go to the gym or spend money on expensive exercise equipment.

Quit alcohol and tobacco

Smoking is the most common cause of illness. Tobacco can cause lung cancer, mouth cancer, bladder cancer, cardiovascular and cerebrovascular diseases. A survey published in the New England Journal found that smoking can shorten your life by at least 10 years and triple your risk of death.

Quitting smoking as soon as possible (before age 40) can extend your life by 10 years and reduce your risk of illness or death from heart attack, heart disease, stroke, lung cancer and many other cancers. Alcoholism can also reduce life expectancy by decades. A survey in Europe has found that people hospitalized for alcohol abuse can have a life expectancy reduction of more than 20 years. Regular alcohol consumption affects the liver as well as the entire cardiovascular system.

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