How to live longer

As we are getting older, people become more vulnerable to diseases. You might think that there is nothing you can do, but new research suggests otherwise. In a pilot study, lifestyle changes boosted an enzyme that increases the aging process reverse. Other studies also found diet and exercise can protect telomeres (an essential part of human cells that affect how our cells age). So healthy habits may slow aging at the cellular level.

You can live longer if you religiously follow the following things.

1. Be conscientious. A study found that conscientious people do more things to protect their health and make choices that lead to stronger relationships and better careers.

2. Make friends. Science has given you one more reason to be grateful for your friends — they might help you live longer. There is a link between plentiful social connections and longevity.

3.Quit smoking. While it's no secret that giving up cigarettes can lengthen your days, according to a British study, quitting at age 30 could increase your life span by an entire decade. But it is never too late to quit smoking.

4. Embrace the siesta. There is scientific evidence that napping may help you to live longer. Study shows regular nappers are 37% less likely to die from heart diseases than occasional nappers.

5. Healthy diet. Diets high in fruits, vegetables, whole grain, olive oil, sunflower oil and fish will boosts your health. Avoid red meat, ghee, butter, soyabean, mustard, junk foods, sweets, rice. If you can stick with healthy diet, you can lower your cholesterol, sugar and can prevent yourself from diabetes, high blood pressure, high cholesterol and heart disease.

6. Get married. Study shows that married people tend to outlive their single counter parts. People who are divorced or widowed have lower mortality rates than those who have never been married.

7. Loose weight. If you are over weight, slimming down can protect against diabetes, heart disease and other life shorting conditions. Belly fat appears to be particularly harmful, so focus on deflating your tummy if it comes beyond your chest. Try to walk briskly 45 minutes 5 times a week. If possible do some exercise according to your age.

8. Make sleep a priority. Getting enough good quality sleep can lower the risk of obesity, diabetes, heart disease and mood disorders. Sufficient sleep will also help you to recover from illness faster. Sleeping less than 5 hours per night boosts the risk of premature death, so make sleep a priority and sleep at least 5-6 hrs. per day.

9. Manage stress. Research suggesting that life style changes include stress management not only help to prevent heart disease but may actually reverse it. Although avoiding stress is not a viable option for most people, there are effective ways to control it. Try yoga, meditation, or deep breathing.

10. Get spiritual and forgive. Religious services tend to live longer than people who never do this. Forgiveness will reduce anxiety, lower blood pressure and help to breath freely and easily. Chronic anger is linked to decreased lung function, heart disease, stroke and other ailments.

Behave gently with people, talk softly, don’t get excited, try to check your temper — these activities will boosts you to live longer.

The write-up is compiled by Dr Golam Nabi, Asst Prof of Medicine at Z H Sikder Womens Medical College & Hospital.