HOW TO HOW TO LIVE A LIVE A LLONGER, ONGER, HEALTHIER, HEALTHIER, HAPPIER LIFE HAPPIER LIFE
What is Longevity?
Longevity refers to the length of time a person lives. It is influenced by
Aging
Aging is a natural process that affects all living organisms. Understanding the biological mechanisms behind aging can help us identify ways to slow down its progression.
Factors Influencing Life Expectancy
Life expectancy is determined by a variety of factors.
Eating in Moderation
Emphasize whole, minimally processed foods (e.g. cooked vegetables, fruit salad, boiled egg).
Limit added sugars, trans fat, saturated fat and sodium (e.g. fast food, junk food, canned food, sugar sweetened beverages).
Regular Exercise
Engage in 150 minutes of moderate aerobic activity weekly (e.g. walking, cycling, swimming, gardening).
Include strength training at least 2 days per week.
Do enjoyable activities for consistency
Better Sleep Quality
Aim for 7-9 hours of quality sleep per night. Establish a relaxing bedtime routine. Maintain a cool, dark, and quiet sleep environment.
Stress Management
Practice relaxation techniques like meditation, deep breathing, or yoga.
Engage in hobbies that bring joy and fulfillment. Maintain a positive outlook and cultivate gratitude.
Embracing Veganism
Lower risk of chronic diseases like heart disease and diabetes. Lower cholesterol and blood pressure, reducing cardiovascular risk. Promotes weight loss, increase energy, and improve overall well-being.
Reduce Screen Time
Set specific daily screen time limits. Use the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
Engage in screen-free activities and encourage screen-free family time.
Go Outside for Sunshine
Take daily walks in parks or gardens. Engage in outdoor activities like hiking, cycling, or sports. Ensure safe sun exposure with sunscreen and protective clothing.
Avoiding Harmful Habits
Quit smoking and avoid secondhand smoke.
Limit alcohol consumption. Avoid illicit drug use. Avoid tobaccos.
Always Choose To Be Happy
Overthinking harms mental health. Less overthinking and more mindful acceptance lead to higher life satisfaction. Being present and reducing worry promote happiness and longevity.
Go Out With Friends
Boosts health and happiness. Regular social activities with friends improve life satisfaction and lower anxiety.
Building a strong social network enhances overall well-being.
Maintaining Cognitive Function
Nourishing The Spirit
Engage in activities that challenge your brain like puzzles, learning new skills, or reading. Pursue educational opportunities and attend classes or workshops Practice prayer, contemplation, or nature for meaning and purpose. Make peace with everybody. Join community or spiritual groups for belonging and connection.
Prolongedsitting
Loss of 2-4 years
Loss of 5-7 years
Loss of 4-5 years
Loss of 5-7 years
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Loss of 5-7 years
Loss of 7-10 years
Nutrition for Healthy Aging
Antioxidants and Inflammation
Eat antioxidant-rich foods like berries, leafy greens, and fatty fish.
Limit pro-inflammatory foods like processed meats, refined carbs, and trans fats.
Gut Health and Probiotics
Eat probiotic-rich foods like yogurt, kefir, and fermented vegetables.
Consume prebiotic-rich foods like onions, garlic, and whole grains.
Hydration and Fluid Intake
Drink adequate amount of water daily (e.g. 6-8 glasses or 2L).
Choose water, herbal tea, or unsweetened coffee over sugary drinks.
Kelaher, M. (2024, February 25). How to live a longer, healthier, happier life Your Lifestyle Medics. Your Lifestyle Medics. https://www.yourlifestylemedics.com/blog/how-tolive-a-long-and-healthy-life
How To Age Joyfully. (2023, November 15). Welcome! Let’s live a healthier, happier and fuller life. - How to Age Joyfully. How to Age Joyfully. https://howtoagejoyfully.com/
Cona, L. A., MD. (2024, June 6). How to Live Longer: A Guide to Longevity (2024).
https://www.dvcstem.com/post/how-to-live-longer
For More Information
Feel free to make an appointment with any of our doctors at Penang Adventist Hospital, or get in touch with our nutritionist if you require any assistance in nutrition related counselling in a healthy and sustainable way.
Nutrition counseling services
+604 222 7670
