By these 3 way you can live a long and healthy life

 

How to increase your age and how to maintain health, these questions come to everyone’s mind. And we spent a lot of time searching these questions but today we are going to tell you three habits that help to live a healthy and long life.

These three habits are – taking a diet rich in nutrition, not smoking and exercising for 21 minutes daily. According to 6-year long research by the CDC, people who follow this lifestyle reduce their chances of dying by 82%.

How to make these 3 habits a part of your life

1. Give priority to a healthy diet:   if you want to keep your body healthy, then leave excess oil, spices and junk food today. Include more and more fruits and vegetables in your diet. Humans get old and suffer from diseases because their body starts getting oxidised. But consuming a diet rich in antioxidants can slow this process. Vegetables and fruits are better in comparison to non-veg products. Reason- Fruits and vegetables contain 64 times more antioxidants than meat.

In diet try to consume whole grains instead of refined grains 

Refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer.

They’re also a good source of:

-fibre

-B vitamins

-minerals such as zinc, iron, magnesium, and manganese.

There are many varieties of whole-grain bread available, and many of them even taste better than refined bread.

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Add plenty of water to your daily diet 

Many studies have shown that drinking water can increase weight loss and promote weight maintenance, and it may even slightly increase the number of calories you burn each day. Studies also show that drinking water before meals can reduce your appetite and food intake during the following meal.

That said, the most important thing is to drink water instead of other beverages. This may drastically reduce your intake of sugar and calories. Drinking water regularly may also be linked to improved diet quality and could decrease your calorie intake from beverages.

       ”Better you will feel if you eat a healthy meal.”

2. Stay away from smoking: A research by the University of Chicago Medicine has found that smoking has a special relationship with our ageing. Smoking damages the DNA of both men and women, reducing the length of our lives. Even if you take a good diet, smoking addiction shortens your life. 

There are lots of chemicals present in smoking products. 

The chemicals in tobacco smoke can damage your body in many ways. For example:

• Nicotine narrows your veins and arteries. This can
  • damage your heart by forcing it to work faster and harder
  • slow your blood and reducing oxygen to your feet and hands.
• Carbon monoxide deprives your heart of the oxygen it needs to pump blood around your body. Over time, your airways swell up and let less air into your lungs.
• Tar is a sticky substance that coats your lungs like soot in a chimney.
• Phenols paralyse and kill the hair-like cells in your airways. These cells sweep clean the lining of your airways and protect them against infections.
• Tiny particles in tobacco smoke irritate your throat and lungs and cause a ‘smoker’s cough’. This makes you produce more mucus and damages lung tissue.
• Ammonia and formaldehyde irritate your eyes, nose and throat.
• Cancer-causing chemicals make your cells grow too fast or abnormally. This can result in cancer cells.

 Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also increases the risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis.

So it is better to leave such things which may take you in the mouth of death and try to start a long and healthy life.  

”Don’t spoil your life with cigarettes; let it nourish with joy and happiness.”

3. Daily Dose of Exercise: Lockdown and work from home in the pandemic have completely stopped our movement. It is necessary to exercise for at least 21 minutes every day. In this, you can also play favourite sports from jogging-running.

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Regular exercise helps prevent or manage many health problems and concerns, including:

• Stroke
• Metabolic syndrome
• High blood pressure
• Type 2 diabetes
• Depression
• Anxiety
• Many types of cancer
• Arthritis
• Falls

Taking a short break from online work and studies is also a good option. Take your pets for long-distance walks too. Spend time with nature.

“Strong is the thing that happens when you come up short on powerless.”