Expert: Top 7 habits to live a long life, how much do you have?

Expert healthDr. Sayyada Mawji, brand ambassador for AI-based app Freeletics, from Freeletics GmbH, Munich (Germany), points out the top 7 habits that have been proven to last. longevity that you can start right now, according to the British Daily Express.

To live a long life, you should eat 5 servings of fruit or vegetables a day Shutterstock

In addition to the first 2 habits of moderate drinking and quitting smoking, there are 5 effective habits:

1. Take a brisk walk

Research shows that moderate exercise – like brisk walking 30 minutes a day, reduces the risk of heart disease, stroke, improves metabolism, maintains weight, increases bone strength, improves mental health, and improves mental health. state and prolong longevity.

There’s nothing like a brisk walk in nature every day! Shutterstock

2. Follow the same sleep schedule every day

Sleep is a time for the body and brain to repair and recover, and a good night’s sleep promotes mental health, improves fertility, boosts immunity and helps keep fit.

Regular poor sleep can increase your risk of developing heart disease, diabetes, obesity, depression, and some diseases cancer.

Mawji advises, on average, you need 6-9 hours of sleep per night.

Follow a consistent daily sleep schedule, avoid stimulants, phones and computers near bedtime, and get daily sun exposure to maintain a healthy sleep cycle – for a good night’s sleep.

3. Eat according to the recipe of 1/3 – 5 – 2

“Scientific evidence shows that a poor diet affects blood pressure, cholesterol and weight,” says Dr. Mawji.

Dr. Mawji suggests the following dietary regimen:

1/3 of the meal should be whole grains or high-fiber carbohydrates.

5 servings of fruit or veg a day, the trick is to snack on fruit to help achieve this.

2 servings of fish per week, especially fatty fish. Fish contains protein, vitamins and minerals, and oily fish contains omega-3 oils that may help prevent heart disease, according to Express.

Cut down on saturated fat found in processed foods like butter, hot dogs, and cakes. Prefer vegetable oils and avocados.

Avoid adding sugar to juices or smoothies

Limit salt intake to prevent heart disease and high blood pressure.

Drink enough water, especially at the beginning of the day, water is essential for the body to function.

4. “Call your loved one”

Dr Mawji said that social connection significantly improves mental health.

Studies show that loneliness affects both mental and physical health, increasing the risk of heart disease and stroke.

Call friends or family often. Joining social groups or volunteering will help prolong life.

5. Gardening or going to the park

“Exposure to nature not only makes you feel better emotionally, but it also contributes to physical improvement, lower blood pressure, muscle relaxation, and increased production of happiness hormones,” says Dr Mawji. Express.