Human longevity depends on how each of us chooses to live, and to know how to live a healthy and longer life, here are several keys you need to learn.
In this article:
- Key Supplements That Help Protect Our Cells from Damage
- Healthy Lifestyle Changes That Promote Human Longevity
Key Factors That Boost Human Longevity
Key Supplements That Help Protect Our Cells from Damage
It’s a question many of us have: “What can I do to live a long and healthy life?”
Many things contribute to our health and wellness, like the quality of the longevity diet, sleep, and physical activity – even the quality of our personal relationships adds to our overall sense of well-being.
These lifestyle principles are centrally important, but we can also add a few key supplements to increase our ability to protect our cells from damage and improve human longevity for a life full of energy and enjoyment.
1. Alpha-Lipoic Acid (ALA)
Alpha-lipoic acid is a very important antioxidant that can have significant health benefits. It has been studied for its important role in energy metabolism and in protecting our cells from mitochondrial dysfunction caused by oxidation.
Most healthy people can make enough ALA to enhance other key antioxidants in our bodies such as glutathione, Vitamin C, and Vitamin E. But, the levels of alpha-lipoic acid in our bodies decrease as we get older, and this can lead to endothelial or cell dysfunction.
This makes ALA an important supplement to add to our regimens as we age.
CoQ10 (Coenzyme Q10) plays a big role in the energy pathways of our mitochondria, the cells’ powerhouse. Some studies have shown that a deficiency in this important electron and proton carrier can be associated with neurodegenerative diseases, diabetes, cancer, fibromyalgia, muscle disorders, and heart disease.
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Resveratrol is one of the most studied antioxidants in science and medicine. It is a polyphenol found in red grapes (and red wine), blueberries, raspberries, peanuts, and cocoa, to name a few.
It has a number of health benefits that range from improving blood sugar control to reducing inflammation and helping with detoxification, among many others. In addition, a compound called pterostilbene (which is a metabolite of resveratrol) might be even more effective than resveratrol itself.
4. Fish Oil (Omega-3)
Fish oil’s anti-inflammatory properties are well-established, and omega-3s are a healthy form of fat that can help reduce inflammation and cardiovascular risk. There are even fish-oil-derived specialized pro-resolving mediators (SPMs) that might reduce inflammation and potentially have a therapeutic benefit in cardiovascular disease, inflammatory bowel disease, sepsis, pancreatitis, and other conditions.
Healthy Lifestyle Changes That Promote Human Longevity
Although it’s obvious that improving human longevity starts with following a healthy lifestyle, it’s still worth discussing healthy habits that make up this lifestyle and benefit your r overall well-being.
1. Create a Healthy Sleeping Pattern
Quality sleep is a necessity for the body to recharge. It is also important in helping your body heal and regulating proper cell function.
Scientists revealed that human longevity is associated with a regular sleeping pattern, which is going to bed and waking up at the same time of the day every day. The important thing to remember though is to not oversleep, and avoid sleeping less constantly.
If you sleep 5-7 hours a day, for example, your risk of early death is high, and if you sleep more than nine hours each day, your mortality rate may also increase.
You can set a time at night as your sleeping period and strictly follow it to achieve a healthy sleeping schedule. You can read novels or your favorite book series, listen to soft music, or reduce lighting in your room, so you can fall asleep faster and have a restful sleep.
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2. Drink Tea or Coffee
For coffee or tea lovers, this is good news! Both drinks are linked to a lower risk of developing chronic diseases. Green tea, for example, contains polyphenols and catechins that are great for your health.
Polyphenols are a type of macronutrients from plant-based foods, which are rich in antioxidants. They can help improve diabetes, weight, and digestion. Catechins are antioxidants that primarily aid in preventing cell damage by reducing the build-up of free radicals and protecting the cells.
Just take note, too much caffeine is not good for the body, so limit yourself to two cups a day. It’s also best to drink tea or coffee several hours before bedtime, so you can still follow your regular sleeping schedule.
3. Be Conscientious
Conscientiousness is the ability of a person to have self-discipline, be organized, be goal-oriented, and be efficient. You can develop this ability at any stage of your life, and you can even start by being on time to school or work, sticking to a plan or to-do list, and cleaning up your work space.
Findings from one study showed people who are disciplined, organized, and persistent tend to lead longer lives. This might be because these individuals don’t usually take dangerous risks and negatively react to pressure and stress.
It can also be that they think about their health responsibly and work on living a healthier and happier life.
Practice conscientiousness right now by doing small things, such as fixing your bed before and after sleeping, practicing time management, and becoming more responsible.
4. Maintain a Good Social Life
Socialization is another important factor that promotes human longevity. Researchers in a study indicated that keeping a healthy social network can aid you in living up to 50% longer.
Having a strong social circle can also help you respond to stress better, which lowers your chances of experiencing stress. Healthy social networks can provide positive changes to your immune and hormonal function, brain, and heart, decreasing your risk of developing chronic diseases.
A study even revealed providing support to your loved ones and other people is more beneficial than receiving it. You can always make time for your family and friends despite your busy schedule.
In a week, you can set a day where you hang out with the people you love and do fun and healthy activities, such as camping, watching movies, and playing games.
5. Avoid Chronic Anxiety and Stress
Anxiety and stress are not good for your overall health and well-being. One study showed that women who often experience anxiety or stress are up to two times more prone to die from lung cancer, stroke, or heart disease.
Men who are also more anxious and stressed have up to three times higher risks of premature death than those who are more calm and relaxed. It won’t be surprising if pessimistic people live shorter lives or are more prone to early death than optimistic individuals.
If you feel anxious or stressed, laughing and looking on the bright side are keys to reducing these negative emotions, potentially increasing human longevity. You can avoid people or situations that annoy or cause you stress and surround yourself with good people.
6. Prioritize Things That Make You Happy
Constantly feeling happy is a good emotion and can help improve longevity. A study indicated that happy individuals had a reduction of early death or mortality in a 5-year period.
Another piece of research showed that people who felt happiest at 22 years old were two times more likely to be alive after six decades.
Prioritizing things that make you feel happy starts with knowing what makes you feel this emotion. If it’s your family and friends, then spend more time with them and let them feel loved — the same goes for you.
If doing charity work brings you joy, then never stop volunteering for non-profit organizations in your community.
7. Consume Alcohol in Moderation
Uncontrolled consumption of alcohol can lead to many health issues, such as pancreatic, heart, and liver disease. But, a study revealed that light-to-moderate consumption of alcohol can reduce the incidence of peripheral and arterial disease, ischemic stroke, and coronary heart disease.
Moderate consumption should be 1-2 units (maximum of 7 units per week) or less a day and less than 3 units (maximum of 14 units a week) a day for women and men, respectively. Wine is a good alcoholic drink because it contains polyphenol antioxidants that are beneficial for the body.
It is important to note though that abstaining from drinking alcohol is still the best way than consuming it in moderation. If you are not a drinker, in the first place, there is no need for you to drink at all, to save yourself from alcohol addiction.
The key supplements mentioned above add to the improvement of human longevity, on top of tweaking your lifestyle to support optimal health and wellness. Get these supplements now and live a healthy lifestyle for a longer life!
What other lifestyle changes to promote human longevity can you add to the list above? Share them in the comments section below!
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Editor’s Note: This post was originally published on October 12, 2018, and has been updated for quality and relevancy.