Healthy habits for longevity -
In relation to aging, both Buford and Hill agree that finding enjoyable physical activity or nutritional habits that one can incorporate consistently and without pressure is key. Also, finding a group of people to support one another is frequently cited as one of the best ways to maintain healthy lifestyle habits.
In making any plans to modify lifestyle habits, the key is to start small and steadily make incremental changes that can be sustained over time.
This will often lead to more changes. No matter how old you are or how bad your lifestyle habits are, you can benefit from making better lifestyle choices. UAB - The University of Alabama at Birmingham. UAB News.
Click to begin search. News You Can Use. Using foods with a savory umami quality like mushrooms , tomatoes, some cheeses, and yeast can boost richness and flavor. If poor appetite from sensory loss is a problem, providing variety through different textures, smells, and colors in the meal may stimulate an increased desire to eat.
Eating and food preparation are also important activities offering socialization and mental stimulation such as when learning new cooking skills. Preparing meals helps to reduce sedentariness as there are several action steps involved: selecting and purchasing, washing and chopping, and cooking the ingredients.
Identifying additional factors that improve and extend our healthspans is an active area of scientific inquiry. That said, sticking to these behaviors is easier said than done, and public policies must support and promote these habits by improving the food and physical environments that surround us.
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Five Key Lifestyle Factors Researchers from Harvard University looked at factors that might increase the chances of a longer life. Five factors for a longer and healthier lifespan Healthy diet — The prevalence of hypertension high blood pressure and dementia increases with age.
Eating patterns such as those from the DASH , MIND , and Mediterranean diets can lower the risk of these and other chronic conditions that accompany older ages.
A multivitamin-mineral supplement may also help to improve cognitive function and memory in some people, according to large randomized controlled trials.
Regular exercise — Regular physical activity lowers the risk of several chronic conditions that increase with age including heart disease, hypertension, diabetes, osteoporosis, certain cancers, and cognitive decline. Exercise also helps to lower anxiety and blood pressure, and improve sleep quality.
The Physical Activity Guidelines for Americans from the U. Department of Health and Human Services first recommends to move more and sit less, with some activity better than none. For additional health benefits, they advise a minimum of minutes weekly of moderate to vigorous activity, like brisk walking or fast dancing, as well as two days a week of muscle-strengthening exercises.
Older adults who are at risk for falls may also wish to include balance training such as tai chi or yoga. See additional physical activity considerations for older adults. Factors to consider include reviewing current health conditions, family history, weight history, and genetically inherited body type.
Not smoking — Smoking is a strong risk factor for cancer, diabetes, cardiovascular disease, lung diseases, and earlier death as it promotes chronic inflammation and oxidative stress a condition that can damage cells and tissues. Quitting greatly reduces the risk of these smoking-related diseases.
However, because alcohol intake—especially heavier drinking—is also associated with risks of addiction, liver disease, and several types of cancer, it is a complex issue that is best discussed with your physician to weigh your personal risk versus benefit.
How sensory changes with aging affect how we eat We know that taste is key when enjoying a meal, but what about the smell, texture, appearance, colorfulness, mouthfeel, and even the sound of food how it crunches in the mouth or sizzles when cooking?
These are the human senses that contribute to the eating experience and influence our food choices. Spotlight on longevity in Japan Japanese women and men currently live five to six years longer than Americans, so their practices are of great interest.
In Japanese families, elders are highly revered and households are intergenerational. Japanese elders are generally healthier than Western elders, but is this the chicken or the egg? Does better health from good lifestyle habits allow them to stay physically active and involved in society so they remain a valuable asset and reap psychosocial benefits, or is it the culture that reveres elders so they have better mental health, less loneliness, and better healthcare so that they stay healthier longer?
Japan has also largely avoided the epidemic of obesity that the U. is experiencing; for example, the prevalence of obesity among U. In recent years, diets in Japan have become more similar to those in the U.
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org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply. Go to Series Main Page. There are many myths about aging, and the idea that you need to slow down or slack off on healthy habits is one of them.
In fact, there are a number of things that you can do once you hit 50 — or 60 or 70 — that can have a big impact on your health and increase your odds of living longer. Are you spending too much time alone? Believe it or not, loneliness can have a big impact on our mental and physical health, and older adults are especially at risk because many lose touch with family and friends due to moves, physical limitations or deaths.
AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. Social isolation has been linked to everything from heart disease and diabetes to cognitive decline and more.
A recent advisory from the U. Surgeon General reports that social disconnection can shorten lives by about as much as smoking 15 cigarettes a day.
Looking for a few ways to keep in the mix as you age? If someone is not responsive and not breathing: Call or instruct someone else to. Then kneel by the side of the person in trouble, place your hands on their breastbone center of the chest and press down hard and fast — aim for to compressions a minute.
Keep going until the professionals arrive. Clues that you may be experiencing hearing loss include needing to turn up the TV volume or having trouble understanding conversations when there is background noise.
Many people find they need hearing aids, which these days can be purchased over the counter. If you are over 65, you should have your eyes checked every one to two years by an optometrist or ophthalmologist.
Unless you have certain medical conditions, original Medicare does not cover routine eye exams, glasses or contact lenses, but many Medicare Advantage plans and other insurers do. Privacy Policy. Tooth decay and gum disease can happen at any age, and both have been linked in studies to risks for cardiovascular disease and respiratory disease like pneumonia.
You know the drill: Brush twice a day with a toothpaste that contains fluoride and floss regularly. You should visit a dentist twice a year. One big hurdle is that dental care is often minimally covered by insurance or not covered at all. Many dental schools also offer low-cost care.
Target Optical. Poor sleep has been linked to a number of health issues, like type 2 diabetes, high blood pressure , heart disease and stroke — even early death.
It may be due to another condition that can be treated, such as stress or sleep apnea. However, more often than not, adopting some new habits is all that is needed.
The problem is that the average weight gain is 1. And a study published in in JAMA Network Open found that being overweight in midlife is associated with dying several years younger than people at a normal weight.
Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. In addition to cardio, older adults need to spend time building strength and balance — both to help prevent bone loss and to reduce the risk of falls.
According to the CDC, falls are a major cause of injury for older adults. No need to join a gym: Digging in the garden or working with resistance bands counts as strength training, the CDC says.
And to improve your balance, try standing on one leg or attempting any one of these exercises. It is never too late to stop smoking. While years of smoking takes its toll, your circulatory system and lung function can still improve, even if you stop later in life. After you quit smoking, even after the age of 60, your heart rate and blood pressure drop to more normal levels, and your risk of having a heart attack or stroke will decrease, according to the National Institute on Aging.
But there are resources to help. Talk to your doctor about your options or call QUIT-NOW Services are free, and some states can give you free nicotine replacement products patches, gum and lozenges.
According to the American Cancer Society, these screenings can help prevent thousands of additional cancer cases and deaths. Yet, a significant share of adults skip out on these screenings for various reasons, and the COVID pandemic has only made things worse.
Here are the screenings that are recommended by the American Cancer Society for people 50 and older:. Talk to your doctor or a health care provider about when and how often these screenings are needed.
Healthy Healthy habits for longevity lngevity exercising, getting Healtuy sleep, and drinking in Healthy habits for longevity could pay off Antioxidant-rich drinks just in quality of life, fod in length olngevity life longevihy. Researchers examined lobgevity data of nearly Healthy habits for longevity, military veterans Electrolyte replenishment for athletes 40—99, who were followed over lnogevity. Forty-year-olds who adopt all eight healthy habits could gain between 23 for women and 24 for men years of life expectancy, according to the research team, mostly comprised of Harvard- and Department of Veterans Affairs—affiliated scientists in Boston. The benefits of positive lifestyle tweaks were only studied among veterans, Xuan-Mai Nguyen—a medical student at the Carle Illinois College of Medicine in Champaign, Ill. But it makes sense that they would benefit civilians as well. So, just what are the eight healthy habits that apparently extended the lifespan of hundreds of thousands of veterans? The researchers Longevkty data from Healthy habits for longevity records and lognevity fromInjury rehab and nutrition optimization in the Veterans Affairs Million Veteran Program Habiys, a health habis program centering longecity more than a longeviry United States veterans that is designed to help researchers study how genes, lifestyles, military experiences, and exposures impact health and wellness. Xuan-Mai T. Nguyena health science specialist at the Department of Veterans Affairs and fourth-year medical student at Carle Illinois College of Medicine in Illinois, presented the study Monday at Nutritionthe flagship annual meeting of the American Society for Nutrition in Boston, Massachusetts. The data used for this study was collected between and It featured U.
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