Cómo vivir más tiempo: buenos hábitos para una vida saludable

"There is no 'magic' key to living a longer life - but we do know that certain factors in our genetic make-up and lifestyle can influence both the length and quality of our life." agrees GP Dr Zoë Watson. "Two of the biggest lifestyle factors which we know can heavily influence our health are fumar and alcohol consumption.

"Smoking is linked with an increased risk of many types of chronic diseases, including cáncer, heart disease, accidente cerebrovascular, EPOC, enfermedad vascular periférica (enfermedad arterial periférica) - y muchas más condiciones crónicas.

"Beber alcohol in excess also increases the risk of heart disease and stroke, several types of cancer and of course liver disease - amongst many other conditions. So, reducing smoking and drinking alcohol to occasional consumption or in moderation could lead to a significant improvement in both the length and quality of life," says Watson.

1. Consume más proteínas vegetales

These days, many of us are increasing the amount of protein we eat from vegetable sources, either due to diets veganos o vegetarianos, o debido al impacto de la producción de carne en el planeta. Y gran parte de ella es bastante saludable. Pero, ¿sabías que el 'estrés' que este tipo de proteína ejerce en nuestro cuerpo también puede ser beneficioso?

According to a revisión in 2019 our bodies are hard-wired genetically to become 'stressed' when we eat a lot of vegetables, as in days gone by this meant that hunts had gone wrong, and we were in danger. Eating more vegetable protein can induce a process called 'hormesis' in which stressors activate the genes that slow down cell growth and ageing.

We all know that exercise is good for us, but have you ever tried a sesión de HIIT? High impact interval training involves thirty seconds of full-on exercise followed by thirty seconds of rest for the duration of a workout. In 2017, a estudio found that this type of exercise helped to improve 'age-related decline in muscle mitochondria', a process which helps to generate chemical energy in cells. This helps to reduce adverse effects of ageing on the body.

It's time to turn that frown upside down. Why? Because according to a estudio en 2019, el optimismo puede ayudar a aumentar nuestra esperanza de vida. Aunque algunos aspectos de ser optimista parecen ser hereditarios, nuestro entorno y la forma en que pasamos nuestro tiempo también tienen un impacto. ¿Sentirse más positivo y vivir más tiempo? ¡¿Qué no amar?!

Of course, nutritional balance is a great thing for our overall health. But have you thought about the other sort of balance? A estudio in 2012 discovered that being more flexible can mean living longer. Booking into a clase de yoga might do wonders for your ability to bend, but even simple exercises such as balancing on one foot at a time - perhaps while the tea brews - can help to improve your stability, flexibility and even mobility.

A estudio de Harvard released in 2017 discovered that one of the factors that kept participants healthy into old age was their level of satisfaction in their relationships. De hecho, tener relaciones cercanas positivas y fuertes lazos sociales parecía contribuir a retrasar el tipo de deterioro, tanto mental como físico, que acompaña al envejecimiento. Así que quizás sea momento de reunirte con tu mejor amigo o planear una noche de cita con tu pareja.

We've become accustomed to believing that eight hours of sleep a night is the holy grail for our health. But a estudio released in 2014 found that not only does seven hours of slumber seem to be better for our health, but that sleeping too much or too little can both increase the chance of early death. It's also important to maintain horarios de sueño regulares patterns - going to bed and getting up at roughly the same time each day if you want to increase your chance of a longer life.

Whether it's cracking a joke with friends or chuckling in front of a funny movie, we all know that laughter reduces stress and helps us to feel good. But having a good sense of humour could also help you to live longer. A estudio in 2016 discovered that women who scored high in the humour stakes had a 48% lower risk of death from any cause. Men who were similarly wired had a 74% lower chance of death from infection.

It's not to everyone's taste but having a cup of green tea could work wonders for your health. In fact, a estudio in 2015 discovered that micronutrients in this drink help to reduce the risk of heart attack, stroke, and vascular disease.

For those fonder of a daily coffee hit, don’t worry. A 2021 estudio discovered that moderate consumption of this popular pick-me-up (1-6 cups a day) mostró una reducción del 56% en el riesgo de muerte.

If you're complacent with your dental hygiene, it might be time to clean up your act. According to a estudio released in 2013 not only can una mala higiene bucal impact your appearance and potentially increase the need for expensive or painful dental work, but it could also raise your risk of heart disease as a result of increased inflammation, and bacteria seeping into the bloodstream.

If your job means you're desk-bound, or you spend more than six hours a day sitting, it's time to get on to your feet. Standing up and walking around are an important part of staying healthy and maintaining a healthy weight. A estudio published in 2018 revealed that if you sit for longer than six hours a day, you have a 19% increase in your risk of premature death, compared with those who sit for less than three hours a day.

Todos sabemos que la vida no ofrece garantías. Pero al mantenernos físicamente activos y adoptar un estilo de vida y una dieta saludables, y al prestar atención a los factores que se cree que influyen en la esperanza de vida, puede ser posible inclinar las probabilidades de vivir una vida larga a nuestro favor.