8 simple daily habits that keep you youthful and extend your life
Habits that help rejuvenate the body (photo: Freepik)
Simple daily habits help slow down the aging of the body and keep the heart in good condition. It turns out that even small changes in the daily routine can significantly improve health and boost energy, reports Verywell Health.
Eat right
The American Heart Association (AHA) recommends the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet to control weight and reduce high blood pressure.
These dietary models include:
- Variety of fruits and vegetables
- Whole-grain bread and other products
- Potatoes, beans, nuts, and seeds
- Olive oil as the main source of fat
- Low or moderate amounts of dairy, eggs, fish, and poultry
Move more
According to the US Department of Health and Human Services, regular physical activity strengthens the heart. The norm is 150-300 minutes per week of moderate-intensity activity, or 75-150 minutes per week of high-intensity activity.
The duration and intensity of exercise also matter. More minutes of active recreation contribute to better heart health.
According to a study published in the journal Circulation, one minute of high-intensity activity is equivalent to two minutes of moderate-intensity activity.
Quit smoking
Smoking, vaping, or even exposure to secondhand smoke harms the heart and increases the risk of heart disease.
Prioritize sleep
During sleep, regeneration processes are activated, tissues are restored, and collagen is produced, which maintains youthful skin. In deep sleep, melatonin and growth hormone are produced, responsible for rejuvenation and protection against premature aging.
Quality sleep helps the brain process information, reduces stress levels, and improves memory. Adults should sleep 7-9 hours daily for optimal cardiovascular health.
Maintain healthy weight
The journal Circulation notes that obesity increases the risk of cardiovascular disease and other chronic conditions. Proper nutrition, an active lifestyle, stress management, and sufficient sleep help maintain weight and body mass index (BMI) in a healthy range.
Control cholesterol levels
The National Heart, Lung, and Blood Institute states that high cholesterol can lead to plaque buildup in the arteries, a key factor in heart disease.
High cholesterol is caused by many factors, including:
- Medications
- Genetics
- Lack of exercise
- Obesity
- Smoking
- Unhealthy diet
Balance blood sugar
According to the American Diabetes Association, over time, high blood sugar (hyperglycemia) can damage nerves and blood vessels, increasing the risk of heart disease.
When you eat foods high in carbohydrates or sugar, your body releases glucose into the blood. Normally, insulin from the pancreas helps move this glucose into cells for energy.
In type 2 diabetes, the pancreas gradually loses its ability to produce enough insulin, causing blood sugar levels to remain high.
Control blood pressure
High blood pressure forces the heart to work harder, straining the cardiovascular system and increasing the risk of heart attack and heart failure.
The National Heart, Lung, and Blood Institute has issued general advice for treating high blood pressure, including:
- Diet and exercise
- Maintaining a healthy weight
- Quitting smoking
- Reducing stress
- Taking medication properly
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
