If you want to live a longer life, here are 5 things you should stop doing.
Whether you're in your 20s or 30s, or in your 60s, 70s, or beyond, there are a number of things you can resolve to do to "slow down" your biological clock and live longer. In fact, studies show that it's never too late to start practicing healthy habits.
But what about the things you might give up in the name of extending your life?
1. Stop Sitting Still
If you're a woman sitting at a desk, you should get up and move around.
If you don't have time to exercise, keep in mind that you may not need to meet the global minimum recommendations of 30 minutes of exercise five or more times per week to live longer.
According to a 2011 study, 15 minutes of moderate-intensity exercise per day helped subjects live three years longer.
Even for those with health problems like cardiovascular disease—and for overweight people who didn't lose any weight through their activity—the findings held true.
One of the "moderate intensity" exercises mentioned in the study was brisk walking. It may take some effort to incorporate it into your daily routine, but 15 minutes of activity for an extra three years of life is well worth it.
2. Stop isolating yourself
At a house party, mature female friends with wine glasses and books
Staying social can help you live longer, primarily by reducing stress and strengthening your immune system. Good relationships keep you strong, whereas bad relationships put you in a bad mood and put you at risk for depression and heart attacks.
3. Tobacco butts should be avoided.
If you've ever tried to quit smoking, you know how difficult it can be. But here's some motivation: according to the National Institutes of Health, tobacco use is still the most preventable cause of death. According to some estimates, smoking can rob you of a decade of your life.
Whether you quit cold turkey or gradually, your body is surprisingly forgiving; blood pressure and circulation improve quickly after you quit, and your risk of cancer decreases year after year.
Keep in mind that staying tobacco-free will benefit your family members because they will no longer be exposed to harmful secondhand smoke. You'll also appear younger.
In a survey of more than 7,000 Americans, the Centers for Disease Control and Prevention (CDC) found people consume an average of 3,300 mg of sodium per day.3 Most of the salt comes from restaurant and convenience foods, like baked goods, cured meats, and soup.
Do your body a favor, and try to eat "clean" more often, including foods high in fiber (which are linked to greater longevity) and other ingredients you purchase and prepare yourself. If you’re short on time, cook ahead in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while watching the sodium and sugar contents on the label.
4. Reduce Your Consumption of Processed Foods Meats and cheeses that have been cured.
The shift to more processed foods has been one of the most significant dietary changes in many countries over the last 30 years. Processed foods have more sodium, saturated fat, sugar, and fiber than unprocessed foods. 1 What's the end result? More heart disease, hypertension, cancer, and diabetes are on the rise.
For example, the National Institutes of Health (NIH) recommends that people consume no more than 2,300 mg (less than 2.4 g) of sodium per day, which is too much for many seniors and people with health problems like high blood pressure.
5. Let Go of Your Resentment
In the living room, a serene senior woman meditates in the lotus position.
Anger is a difficult emotion to let go of, especially if you believe your outrage is justified. Is it worth the cortisol, is the best question to ask yourself?
When you're stressed or angry, your levels of this stress hormone rise, which has negative consequences for your heart, metabolism, and immune system. In a number of studies, high cortisol levels have been linked to an increased risk of death.