Try these tips to live longer!

Here are 10 evidence-based tips for living a longer and healthier life:

Stay Hydrated

Drinking enough water is essential for bodily functions. Aim for at least 8 cups (64 oz) of water per day. Monitor your urine output and colour to ensure you're hydrated. Water helps regulate body temperature, transport nutrients, and remove waste. Even mild dehydration can cause fatigue, headaches, and decreased productivity. Make water your go-to beverage and avoid sugary drinks.

Eat a Balanced Diet

A balanced diet provides essential nutrients for optimal health. Focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim for variety and include a rainbow of colours on your plate. Limit processed and packaged foods, sugary drinks, and saturated fats. A well-balanced diet supports energy production, immune function, and overall well-being.

Exercise Regularly

Regular exercise reduces chronic disease risk, improves mental health, and boosts energy. Aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Incorporate strength training, high-intensity interval training (HIIT), and flexibility exercises. Find activities you enjoy, such as walking, running, swimming, or dancing, and schedule them into your daily routine.

Get Enough Sleep

Sleep is crucial for physical and mental restoration. Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule. Create a sleep-conducive environment, avoid screens before bedtime, and avoid stimulating activities before sleep. Poor sleep quality can lead to fatigue, decreased productivity, and increased disease risk.

Manage Stress

Chronic stress can negatively impact physical and mental health. Engage in stress-reducing activities like meditation, yoga, or deep breathing exercises. Take regular breaks, practice gratitude, and prioritise self-care. Identify stress triggers and develop coping strategies to manage stress effectively.

Don't Smoke

Smoking is a leading cause of preventable death worldwide. Quitting smoking can significantly reduce chronic disease risk, including heart disease, stroke, and lung cancer. Nicotine replacement therapy, counselling, and support groups can help with quitting. Avoid secondhand smoke and encourage others to quit.

Limit Alcohol Consumption

Excessive alcohol consumption can lead to chronic diseases, including liver disease, heart disease, and certain cancers. Drink in moderation, defined as up to one drink per day for women and up to two drinks per day for men. Be aware of drink sizes and avoid binge drinking.

Stay Socially Active

Social connections are vital for mental and emotional well-being. Nurture relationships with friends and family, and engage in social activities. Join clubs, volunteer, or participate in group hobbies to expand your social circle. Social isolation can negatively impact mental and physical health.

Get Regular Check-Ups

Regular health check-ups can help identify potential health issues early. Stay on top of recommended screenings, vaccinations, and health exams. Discuss your health concerns and risk factors with your healthcare provider. Early detection and prevention can significantly improve health outcomes.

Stay Mentally Active

Engage in activities that challenge your mind, such as reading, puzzles, or learning a new skill. Stay curious and open to new experiences. Mental stimulation can help build cognitive reserve and reduce the risk of cognitive decline. Prioritise lifelong learning and mental engagement.

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