We’re in an era where people are living longer than ever before. Just fifty years ago, in 1970, the average lifespan was 58.8 years. In 2019, the average lifespan is 72.6 years. In just fifty years, the average life expectancy has risen more than 23%. There are a number of factors contributing to this increase, including diet, access to vaccines and healthcare, and better technology.
While some people may pass away younger or older, it is important to remember that this number represents the average. But what if you’re above average? If you’re above average and want to live longer, here are some diet keys to help you reach that goal.
Enjoy some variety
Whenever someone mentions eating a healthy diet, your mind may automatically travel to the ideas of “eat the rainbow” and getting in your five portions of fruit and vegetables each day. This basic understanding of healthy eating is actually an accurate description of an underlying necessity. When aiming to lengthen your lifespan, you need to keep healthy.
A healthy weight means a healthy heart, and a healthy heart can keep pumping for many years to come. Therefore, it is important to eat a healthy diet that is filled with whole grains, fruit, vegetables, healthy fats and proteins. Ensure you eat everything in moderation and in the right proportions.
Five portions of fruit and vegetables each day can ensure you are getting the right vitamins and minerals, increase your water intake, and decrease sugar cravings.
Most people expect to see diet and exercise right next to each other in a healthy lifestyle guide. Sure enough, to prolong your life, you need exercise. Just as a healthy diet can keep your heart healthy, exercise can strengthen the heart.
Being fit makes the heart work less, thus causing less damage from strain, and thus allowing it to pump for longer. More pumps equals more life. While you may find different places giving different advice about exercise, it is important to exercise in moderation.
Training too hard could cause more damage than not training at all. Therefore, choosing your exercise regime carefully and within limits that are suitable for your body and your situation are extremely important to longer life. Consider seeing a biokineticist and consult your doctor before taking on any exercise regimen.
Don’t eat too much
There are times when you just want to eat everything. Occasions like Thanksgiving and Christmas are tempting since you’re surrounded by so much good food. However, overeating has its own dangers. While it is not a common occurrence, overeating can cause your stomach to rupture and this will certainly shorten your lifespan.
While you can eat a little more food on these occasions, it is important to not go overboard. It might even be useful to practice intermittent fasting for about a month leading up to one of these big holidays.
Intermittent fasting allows that you spend a few hours a day, or a few days a week fasting. This can allow for a bit more food on these special days without messing up your diet too much.
Usually, people associate health with being boring, and even more people associate alcohol with having fun. It is not essential to cut alcohol out completely, but limiting your intake to two units a day can decrease your risk of early death.
However, you can consume slightly more wine than beer and spirits without causing more damage. Wine contains antioxidants that are not present in beer and spirits, and these can help you be healthier.
If you are already a non-drinker, don’t stress. There have been no observed benefits to increasing your alcohol intake if it’s at zero. So, there is no need to take up drinking if you don’t drink, but it is important to moderate your consumption if you do drink.