Help yourself to be healthy and young
Throughout human history, human beings have changed and their needs have increased. Initially, their basic need was survival, for which they ate whatever they could find. Once basic needs for food and health were met, life expectancy increased, and people lived longer. Today, both men and women not only want to live longer, but also to stay young and maintain a good quality of life.
Life expectancy is 25% determined by genes, and the remaining 75% depends on factors recognized under the concept of "lifestyle." How many years will you live? It's not easy to answer this question. Genetics plays a role, but not as much as one might think; only 25% of lifespan is due to heredity, the rest depends on lifestyle. While it's true that people who live long lives often come from families with a history of longevity, heredity will have little impact if certain healthy habits aren't maintained.
Although the desire for a long life has always existed, it's no longer enough. We not only want to live long lives but also to stay healthy and young; to somehow find the elusive elixir of eternal youth so we never grow old. No such elixir exists, but there are habits that can help us look and feel as if we've found the fountain of youth, without resorting to surgery.
To achieve a fulfilling life with a good quality of life, it's important to replace unhealthy lifestyle habits with healthy ones from a young age. Adopting strategies that significantly impact our lives will help us achieve the life we want to live.
Eat properly
Nutrition is responsible for keeping us healthy and maintaining every part of our body. This includes proper hydration, eating a balanced diet at regular times, and avoiding excesses.
It is important to maintain normal levels of leptin (a hormone involved in regulating body weight through appetite regulation) and insulin (a hormone that allows cells to have the necessary supply of glucose for energy-consuming synthesis processes). To do this, excessive amounts of sugars, processed foods, and other pro-inflammatory ingredients such as trans fats should be avoided.
Increase your consumption of fruits and vegetables, consume quality proteins with low fat content, incorporate fiber, and decrease carbohydrates.
If your diet isn't balanced for any reason (vegetarian, vegan, etc.), compensate with vitamin, mineral, and antioxidant supplements. Your body will thank you with a better quality of life.
Acquire new skills and knowledge
Exercising your mind is a habit that can keep your brain young despite your age. Reading a book, following recipes, studying, learning a new language—these are just some of the activities that keep you sharp as you get older.
A study published in the Proceedings of the National Academy of Sciences found that acquiring new skills and knowledge fosters the growth of brain connections (synapses) that allow communication between neurons, keeping the brain in top shape.
Let your skin breathe
The skin is the body's largest organ, and it's essential to learn how to care for it. Sunbathing should be done with caution, and moisturizing and protective creams should be used. Exfoliation is also important, as is allowing the skin to rest from chemicals, makeup, and other pollutants. This will slow down wrinkles, fine lines, dryness, and generally any signs of aging.
Relieve tension
Stress has a direct impact on inflammation, which in turn is the basis of many chronic diseases that prematurely kill people every day, so the effective development of mechanisms to cope with stress is an important factor that promotes longevity.
Meditation, prayer, physical activity, and exercise are viable options that can help you maintain mental and emotional balance. Worry and stress affect the body in many ways, making the effects of aging more apparent.
Avoid a sedentary lifestyle
Exercise is one of the most effective ways to restore insulin sensitivity. Regular exercise has been shown to help prevent or delay the onset of hypertension, obesity, and heart disease, to name just a few of the conditions that significantly contribute to premature death.
Stay away from toxic substances
Nicotine and alcohol are socially acceptable substances; however, they cause a lot of harm to health, so it is best not to consume them.
Nicotine is associated with some very common diseases such as chronic respiratory diseases, circulatory problems, cancer, and skin aging.
Alcohol stimulates the oxidation process of cells and promotes arteriosclerosis; it is also associated with major health problems of a digestive, neurological, cardiovascular, oral, among others.
Maintain a positive attitude towards life, laugh and be happy
Psychological research reveals that the mind and body are intimately linked. If mental health deteriorates, physical health can also worsen. And if physical health is affected, one may experience mental depression. A positive attitude can help maintain a full and healthy life.
According to the Journal of Happiness Studies , happiness not only prolongs people's lives, but also prevents them from contracting diseases and provides a healthier life, so the skin and the rest of the body remain in better condition.
Laughter is the cheapest, simplest, and most effective way to stay young. Having a positive attitude, facing situations with a smile, and being happy prolong a person's life. Persevering with resilience, even in the most unfortunate moments, can keep the flame of youth alive.
Ramona Ávila Núñez, PhD