While some factors affecting longevity may be beyond our control, there are actionable steps we can take to prolong our lives.
Dr. Gary Small, an expert in memory, brain health, and aging at Hackensack Meridian Health in New Jersey, emphasized the significance of daily behaviors within our control in influencing healthy aging more than genetics, as reported by Fox News Digital.
Even individuals with a genetic predisposition to Alzheimer’s disease can delay symptoms by adopting certain lifestyle practices, he added.
Dr. Small, who serves as the behavioral health physician-in-chief at Hackensack, outlined five key behaviors essential for achieving a longer and healthier life.
No. 1: Maintain a Positive Attitude
Research indicates that maintaining a positive outlook contributes to longevity and overall well-being, according to Dr. Small.
Optimistic individuals experience fewer physical and emotional challenges, higher energy levels, and increased happiness and calmness in their lives.
Moreover, optimism can enhance the body’s immune system, aiding in better infection resistance.
Expressing gratitude is a simple yet effective way to cultivate optimism and transform one’s mindset, Dr. Small suggested.
No. 2: Engage in Regular Physical Activity
Engaging in consistent physical activity has been consistently linked to an extended lifespan, Dr. Small highlighted.
Physical exercise enhances cardiovascular health, boosts brain cellular communication through the release of endorphins and proteins, and improves overall well-being.
While starting an exercise routine may be challenging initially, the benefits of enhanced energy and vitality often serve as strong motivators to maintain regular physical activity.
Dr. Small recommended a combination of strength training and cardiovascular exercises for optimal health benefits.
No. 3: Prioritize a Healthy Diet
Diet plays a crucial role in life expectancy by reducing the risk of heart disease, cancer, and other age-related conditions, Dr. Small emphasized.
Maintaining a healthy weight through portion control is essential for brain health and reducing the risk of dementia in later life.
Incorporating omega-3 fats from sources like fish and nuts, along with antioxidant-rich fruits and vegetables, helps combat inflammation and oxidative stress that contribute to cellular damage.
Limiting the consumption of processed foods and sugars is advised to mitigate the risk of cognitive decline and related conditions.
No. 4: Manage Stress Effectively
Chronic stress can exacerbate the risk of dementia and heart issues, underscoring the importance of stress management techniques in daily routines, as recommended by Dr. Small.
Practicing meditation and relaxation exercises for as little as 10 minutes daily can enhance mood and cognitive function.
No. 5: Prioritize Health Maintenance
Chronic conditions like high blood pressure and cholesterol levels pose risks to cognitive function, heart health, and overall longevity, cautioned Dr. Small.
Effective management of these conditions through medications, regular exercise, and a balanced diet is crucial.
Regular health screenings, including mammograms, colonoscopies, skin cancer checks, and eye exams, are essential for early detection and timely intervention to promote longevity.