New research finds that there are five lifestyle factors that significantly increase the years you live without experiencing chronic health issues. Healthy lifestyle habits can add as much as a decade to your life span. These five lifestyle factors are:
- · never smoking
- · at least 30 minutes of daily physical activity
- · moderate alcohol intake
- · maintaining a moderate weight (defined as a BMI less than 25)
- · a good healthy quality diet
The life expectancy free
of the chronic diseases (such as cancer, heart disease and diabetes) was 24 years among
50-year-old men or women who followed no low-risk lifestyle factors. It was 31
years for men (34 years for women) who practiced four or five of these healthy
habits.
The most influential of
these are not smoking and maintaining a moderate body weight.
According to the study,
men who smoked heavily — defined as 15 or more cigarettes per day — and men and
women with obesity (defined as BMI 30 or higher) had the lowest chance of
disease-free life expectancy at age 50. On the other hand, optimizing caloric
intake and reaching or maintaining a moderate weight and waist measurement into
middle age while participating in regular physical activity (30 minutes a
day) and avoiding smoking are the most important ways to reduce risk for
diabetes.
Being selective in what
you eat is anther most important lifestyle factor.
Foods that are high in
fiber (such as whole grains, fruits, and vegetables) have been studied
extensively for the benefits that they provide when it comes to cardiovascular
health, including blood pressure regulation. Legumes, such as beans, lentils
and peas can also lower the risk of heart disease, high cholesterol level and
high blood pressure. Additionally, you should avoid foods high in sugar,
sodium, saturated fat and refined carbohydrates.
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