Health Hacks for a Long Life
Living a long, healthy life is a goal shared by many of us, and consistently instilling healthy habits can help us achieve it. While genetics play a crucial role, lifestyle choices like decent work-life balance, exercise, and a good diet can significantly impact longevity and overall well-being. Let's look at some of our favorite health hacks used here at FlexiSpot to keep us feeling our best and living a healthful, long life.
Eating Well
Staying hydrated and eating a nourishing, balanced diet is fundamental for long-term health. However, this can be hard to achieve with busy lifestyles and an increase in processed convenience food finding their way to our kitchens. Focusing on whole foods, like fruits, vegetables, whole grains, lean proteins, and healthy fats is the best way to eat well, whatever your dietary preferences.
Unprocessed whole foods provide essential nutrients, antioxidants, and optimized energy sources to support our bodily functions, reduce the risk of chronic diseases, and mitigate the effects of inflammation or free radicals in the body that can lead to illness and a shorter life span.
Aim for various colors to ensure a range of nutrients, including dark leafy greens, berries, and citrus fruits, and replace refined grains with whole grains like quinoa, brown rice, and oats to help maintain stable blood sugar levels. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which are essential for heart health and vitamin absorption, needed for long life.
Vegetable protein alternatives, like legumes and nuts, are also great protein options, whilst healthy fats from avocados, olive or plant oils, and nuts provide monounsaturated and polyunsaturated fats to ensure lower cholesterol levels and optimize heart health which can help ensure long life.
Exercise Regularly
Moving consistently is essential for maintaining your health - both mental and physical - and ensuring a long life. Regular exercise can help manage weight, strengthen muscle and bones to help minimize the effects of aging on the body, improve cardiovascular health, and manage stress and low mood.
150 minutes of moderate-intensity exercise per week, like running, walking, cycling, or swimming, is a great goal to aim for for cardiovascular health. Strength training is essential for healthy muscle and bone density, particularly as you age. Meanwhile, activities like yoga or tai chi can be a great habit to pick up to improve and maintain flexibility and balance.
Developing healthy habits early on in life can help develop a strong, healthful foundation for mind and body, ensuring long life and optimized well-being.
Sleep Well
Aim for 7 to 9 hours of sleep a night and maintaining healthy sleep habits allows your body to repair, rejuvenate, and maintain healthy brain and body capacity.
Minimise caffeine and electronics before bed, manage activity throughout your day, and try to stick to a regular sleep schedule to maximize your sleep health.
Keeping the brain engaged with lifetime learning projects and social stimulation can also help rest come more easily to us, as well as keeping the brain alert and healthy.
Manage Stress
Stress, both physical and mental, can be one of our biggest hurdles to health and long life. Learning how to manage stress can be your best health hack for long-term wellness.
Relaxation techniques, like meditation, deep breathing, or yoga, can be great skills to develop in stress management. Physical activity and regular exercise are also central to managing stress, as sports and physical excretion release endorphins in the body that help improve mood and lower stress levels.
Healthy social connection also helps nurture a sense of belonging and a space to share stresses or worries in a safe space. Feeling connected with others can help us manage low mood, stress, and depression, and boost overall health and long life.
Medical Check-Ins
Regular doctor check-ins and medical screenings are vital for early detection and treatment of potential health issues. It's important to keep up with recommended screenings for your age, gender, and any conditions you may have a predisposition for.
Blood pressure, cholesterol checks, and regular nutrient and deficiency check-ins can all be offered through your doctor.
Optimising Health for Long Life
From physical nourishment and strength to mental well-being and stress management, optimizing health throughout life and achieving a happy and long life is down to consistent efforts. Finding what works for you is essential; behaviors that help you remain optimistic for your well-being, instead of stressed and overwhelmed, are signs you're heading in the right direction!
