When it comes to living longer–and feeling healthier, happier and slimmer in the meantime–your fate has never been more firmly in your hands.
A recent study found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can hustle you into an early grave, and, in effect, age you by as many as 12 years.
Making just a few changes in your lifestyle can help you live longer. Research indicates that no matter your genetic predispositions, you can take real steps toward reducing your risk of dying early (even down to turning off your fat genes) by tweaking your lifestyle and diet. Follow the below listed simple steps to live a long and healthy life.
- Eat your greens
Studies have found that middle-aged people who eat a cup of cooked greens daily were half as likely to die in the next four years as those who ate no greens.
- Cut out meat
Limit your meat intake to two ounces or less of cooked meat five times a month and opt for chicken, lamb or pork from free-range farms.
- Eat more fish
Studies have shown that those who eat a plant-based diet and included a small portion of fish up to once a day are likely to live longer.
- Ditch dairy
Our bodies aren’t optimised for cow’s milk which is high in fat and sugar so restrict your daily intake.
- Eat eggs
Limiting your egg intake to just three a week could help you live longer.
- Load up on beans
Beans are made up of 21% protein, 77% complex carbs and a small amount of fat – plus loads of fiber – making them incredibly healhy.
- Switch to grainy bread
Wheat, rye and barley-based breads should be eaten over white bread which is just filled with sugar.
- Banish sugar
Eat no more than four teaspoons of sugar a day as it’s incredibly detrimental to your health.
- Snack on nuts
Enjoy two handfuls of nuts per day as they’ll help to lower “bad” cholesterol levels.
- Enjoy whole foods
Eat locally grown foods and nix anything that includes a long list of ingredients.
- Guzzle more water
Seven glasses of water is the recommended daily intake so start sipping on it to reap its benefits.
- Make it red wine
If you’re going to drink alcohol, make it red wine. It’s been found to help the system absorb plant-based antioxidants and it has been shown to reduce stress.
- Go green
Swap your normal milky tea for a herbal green variety. It’s been shown to lower the risk of heart disease and several cancers.
- Caffeine from coffee
If you need a caffeine hit, get it from coffee which is proven to lower rates of dementia and Parkinson’s disease.
- Partner up
Partner proteins so you get a complete hit of essential amino acids. For instance, try one part cooked chickpeas with three parts cooked mustard greens.