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Increasing Your Chances of Having a Longer Life

https://www.verywellhealth.com/what-is-longevity-2223930#

verywellhealth.com

Increasing Your Chances of Having a Longer Life
If you live longer than the average person, then you could be said to have longevity. Striving for your maximum potential age is the goal of longevity. This potentially can be reached by practicing healthy behaviors and attitudes. Longevity is defined as "long life" or "a great duration of life."

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Life expectancy has nearly doubled in the last century

The average baby born in 1900 lived about a half-century. Nowadays, the life expectancy of people in the United States is nearly 79 years on average (81 years for women and 76 years for men).

And in some countries, life expectancy is even longer.

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Genetics accounts for 30% of life expectency

...of your life expectancy. 

The rest comes from your behaviors, attitudes, environment, and a little bit of luck. 

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Basic TODOs for longevity

The only proven way to live longer is to live a healthy life:

  • Exercise regularly: moderate exercise,  can actually roll back the clock on your DNA.
  • Fill up your plate with vegetables
  • Get enough sleep: 7-9 hours.
  • Carefully manage your stress
  • Spend time with your loved ones.

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Move

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Eat Real Foods

Avoid stuff that comes wrapped in plastic. Foods that undergo ultra-processing tend to see much of their nutritional bounty stripped from them. Also, ultra-processed foods are much higher in energy density than foods made from fresh, whole ingredients.

A healthy diet is one rich in vegetables, whole grains, fish, and leaner meats with regular but not excessive consumption of fruits, nuts, and healthy oils.

Call Your Friends

Social connections are associated with reduced levels of the stress hormone cortisol, improved sleep quality, reduced risk of heart disease and stroke, slowed cognitive decline, lessened systemic inflammation, and improved immune function.

300% more centerians in Okinawa

68 per 100,000 people. 

It’s not that they live long lives, but also healthy lives too, which lead to the proposal that thei...

The Okinawan diet

It's high on carbohydrates, low in protein and in calories. 

Okinawans eat an abundance of green and yellow vegetables – such as the bitter melon – and various soy products. Although they do eat pork, fish and other meats, these are typically a small component of their overall consumption, which is mostly plant-based foods.

The Okinawan Ratio

The optimum ratio is 10 parts carb to one part protein (10:1) and is found in the Okinawan diet.

It is quite the opposite of current popular diets that advocate a high protein, low carb diet. We belive carbs are bad, but Okinawa diet is providing counter evidence.

Physical health is more than exercise

Physical health is more than exercise

When we want to maximize our physical health, we should not only focus on a balanced diet and exercise but also on our social relationships.

Studies, again and again, point...

Our mental state impacts biological processes

When we experience stress, our bodies change:

  • The stress hormone increases.
  • Our cardiovascular system activates its fight or flight response.
  • Inflammation increases. Inflammation helps us fight off bacteria.
  • Our ability to fight off viruses decreases.

The main stressor that humans deal with

Loneliness is a major stressor. Loneliness increases cortisol and inflammation - which hurt our health in the long run.

Taking time to connect with others help activate beneficial processes, such as the release of oxytocin. Oxytocin lower cortisol, reduce pain, change the way our brain responds to potential stressors, and promote the growth of new brain cells.