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21 Ways to Live Longer

21 Ways to Live Longer

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

Here are 21 ways to live longer:

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity. Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce stress in your life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

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4. Watch less television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t. It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes. Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat less red meat

Red meat consumption is linked to an increased risk of heart disease and cancer. Swapping out your steaks for healthy proteins, like fish, may help to increase longevity. If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity. Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat foods rich in Omega-3 fatty acids

Omega-3 fatty acids decrease the risk of heart disease and perhaps even Alzheimer’s disease. Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists. Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease. Depending on the type of pet, they can also motivate you to be more active.

11. Drink coffee

Studies have found a link between coffee consumption and longer life. Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure. Research suggests that it could also increase the activity of an enzyme associated with longevity. Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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14. Maintain a healthy weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease. It may also increase the risk of cancer. Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t spend too much time in the sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook your own food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

18. Eat mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.

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19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.

20. Eat foods rich in antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

21. Have sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease. It’s an easy and effective way to get exercise–so love long and prosper!

Featured photo credit: Sweethearts/Patrick via flickr.com

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How to Keep Yourself Awake at Work Without Caffeine

How to Keep Yourself Awake at Work Without Caffeine

Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

Sight – Visual Stimulation

The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

1. Maximize your exposure to light.

Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

2. Exercise your eyes (or give them a break).

Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

Take regular breaks with deliberate blinking and looking out into the distance.

3. Take note of your environment.

Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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Hearing – Auditory Stimulation

What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

4. Engage in conversation.

Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

Learn how to practice better listening from this guide:

Why Listen to Reply Instead of Understand Is the Key to Failure

5. Listen to upbeat music.

Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

Sing, whistle, and hum along if you can. Plug in the earphones if you must.

Smell – Olfactory Stimulation

If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

6. Work your nose.

Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

Taste – Gustatory Stimulation

If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

7. Have a good breakfast.

Start off with the most important meal of the day.

Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

Nix the heavy stuff like sausages, greasy eggs or pancakes.

Need some breakfasts inspirations? Check out these ideas:

20 Healthy Breakfast Choices That Will Save You Time

8. Drink lots of water.

Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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Think that you’ve been drinking too little water? Try these friendly reminders:

3 Best Apps To Help You Drink Much More Water

9. Eat energy-boosting snacks.

Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

Here you can find some healthy snack ideas:

25 Healthy Snack Recipes To Make Your Workday More Productive

Touch – Tactile Stimulation

Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

10. Splash cold water on your face.

Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

5 Surprising Benefits of Cold Showers

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11. Use acupressure.

Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

Watch this video to learn about the acupressure points you can try:

12. Get moving.

Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

You can also try some simple stretches and exercises at your desk:

Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

Featured photo credit: Pexels via pexels.com

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