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The foundation of a long and healthy life is often built on a set of small lifestyle habits that go a long way in supporting overall health. Many health studies over a period of time have reiterated how food, movement, and healthy weight are all connected to a more wholesome and qualitative life.
An eight-year study of 6,200 men and women, led by the John Hopkins Centre for Behaviour and Health in the US, has suggested important lifestyle changes one can take to live a long life. People who were part of this research and adopted these simple but consistent behaviours lessened their chances of death from all causes within that time frame by a surprising 80 percent.
Here are these four simple steps suggested by John Hopkins experts that effectively help boost longevity.
Quit smoking
The No. 1 secret to living a longer life as per John Hopkins researchers is getting rid of the harmful habit of smoking. The deadly habit affects coronary arteries and lungs, raising risk of cancer, heart disease and stroke.
Smoking and secondhand smoke exposure cause over 480,000 deaths in the US each year, as per CDC. Quitting smoking lowers the risk for early death and of developing smoking-related diseases.
Maintain a healthy weight
It is important to keep obesity at bay to prevent its ill effect on several aspects of health. Being overweight or obese can increase risk of heart disease, type 2 diabetes, bone health and even reproduction.
According to John Hopkins website, the healthiest people in the study maintained a body mass index (BMI) of less than 25. Apart from a healthy BMI, it is also important to get rid of the deadly visceral fat that often wraps around internal organs like heart and liver, and raises risk of early death.
Regular exercise
Aiming for 30 minutes of activity a day on an average can improve all aspects of your wellness, keeping you happy, healthy, and mobile even as you age.
John Hopkins website says: “Try breaking it into three 10-minute bouts of activity per day - a 10-minute walk in the morning, another at lunch and a stroll after dinner.”
Exercise can reduce your risk of chronic illnesses such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30 percent.
Eat healthy
One thing that was found common among healthy people was their commitment to a healthy and balanced diet rich in a variety of nutrients. In fact it is one of the biggest factors that could help people live longer.
“The study found that the healthiest people followed a Mediterranean-style diet. That means a diet rich in fresh fruits and vegetables, tree nuts with healthy oils, fish (and less red meats), whole-grain carbs and olive oil for cooking," said the John Hopkins experts.
Not just heart health, the Mediterranean diet also supports weight loss, gut health, reduced inflammation and also longevity.
Apart from these habits, socialising, staying happy and stress-free, sleeping well all add to your longevity quotient. Staying close to natural surroundings and steering clear of ultra-processed foods can also help one live longer.
