7 easy tips to extend your longevity

Try eating a little less each time.

Some studies have shown that simply reducing the amount you eat at each meal can significantly change cardiovascular indicators over time. A study from Yale University (USA) published in the journal Science found that compared to those who ate 14% less, there was a change in the expression of the gene Pla2g7, which is associated with metabolism and anti-inflammation. Shown.

This may help reduce inflammation and extend lifespan through its effects on immunometabolism.

Tips for practicing “full meals'' include eating slowly, using small plates, and eating fiber-rich foods to help you feel full.

drink soy milk, eat tofu

When you think of protein, many people only think of meat, eggs, and milk. But in addition to animal protein, vegetable protein is also very important and helps extend lifespan.

A 2024 Harvard University study found that eating plant protein is associated with a longer lifespan.

The research team studied 48,000 participants and found that those who ate more plant-based protein in midlife were more likely to live longer and healthier lives than those who ate less. Specifically, for every 3% increase in plant protein intake, the likelihood of healthy aging into old age increased by 46%.

Get up and walk around often

In addition to the above two tips on eating for a long life, be sure to also pay attention to exercise. In fact, the benefits of walking are underestimated. A study published in the medical journal The Lancet found that simply walking more can extend your lifespan after a meta-analysis of 15 studies.

The researchers divided the participants into four groups based on their average number of steps per day. They found that compared to those who took 3,500 steps per day, those who took 5,800, 7,800, and 10,900 steps per day had a 40%, 45%, and 53% lower risk of death, respectively.

Also, if you can walk faster, even better. Research shows that people who walk briskly for 30 minutes a day and sit for seven hours can reduce their risk of premature death by 80%.

Don't take the elevator if the building is not very high.

There are many benefits to taking the stairs instead of the elevator. Not only does it make you look active, but it also has an excellent fat burning effect. During rush hour, take the stairs to get there faster.

A 2024 study published in the European Journal of Preventive Cardiology (EJPC) found that stair climbing significantly lowers the risk of dying from cardiovascular disease and overall mortality, thereby extending lifespan.

go to bed early

Sleep is good for longevity, and this isn't just empty talk. A study published in the International Journal of Medicine (QJM) in 2024 found that good sleep not only reduces the risk of death, but also extends lifespan.

This study evaluated five factors that influence sleep quality. I can only sleep twice a week. Insomnia occurs less than twice a week. Do not use sleeping pills. I feel rested when I wake up at least 5 days a week.

As a result, men with five good sleep factors had a life expectancy of 4.7 years longer. Women with five good sleep factors had a life expectancy of 2.4 years longer than women with zero to one factors.

Optimism helps you live longer

A 2022 study published in the Journal of the American Geriatrics Society found that optimists live longer.

Researchers have analyzed that optimistic people are better able to regulate their emotions and resist stress. Optimism is associated with lower levels of inflammatory markers and higher levels of serum antioxidants. Optimistic people also have a lower risk of chronic disease.

Meet and talk regularly with relatives and friends

Good friends are life's painkiller, this is no mistake. Moreover, they not only reduce pain, but also extend lifespan and reduce the risk of premature death to some extent.

A 2010 study found that people with strong social relationships were less likely to die prematurely than people who lived in isolation.

TB (synthesis)