A healthy lifestyle is not unleavened lettuce for breakfast, lunch and dinner, and not exhausting exercise for two hours a day. In fact, these are several useful habits that bring excellent well-being. In the long term, you get longevity, and at this stage – harmony, energy and good mood. There are places on our planet where there are an unusually large number of centenarians. The researchers found that they have a similar diet and lifestyle. And the most amazing thing is that their secrets are very simple.
1. Eat more vegetables and fruits
A classic meal in these regions (for example, Sardinia, Japanese Okinawa and Costa Rica) looks like this: a large portion of vegetables grown in your own garden, lots of greens, whole grains and legumes. For dessert – fruit and herbal tea or coffee. Although the same Sardinians prefer red wine: it is rich in flavonoids – substances that free the arteries from cholesterol.
Plant foods reduce the risk of blood clots, heart attacks, and some types of cancer, and are an excellent source of vitamins and antioxidants.
It has been proven that jogging and strength training are not so safe – this is a serious burden on the body, especially with the wrong technique, which 90% of beginners sin. First of all, joints, bones and ligaments suffer, problems with the cardiovascular system may arise, not to mention the risk of injury.
Low-intensity exercise is almost a panacea for any disease. All centenarians are active and walk distances of up to eight kilometers daily. The key word is "daily". Regularity is very important. If from time to time to "raid" the gym, there will be little sense.
3. Make time for your family
To feel happy, a person needs to be loved and needed. Strong family ties fully satisfy this need. The realization that there are people who will support in difficult times has a very calming effect. Statistically, people who live in strong and healthy families are less likely to suffer from depression, anxiety disorders and stress.
Come up with rituals that no one is supposed to break. For example, a family dinner on Thursdays or a Saturday picnic. Play with children, do not bypass spouses, even if you are very tired, chat with parents. Loved ones should come first.
4. Get in the sun
Under the influence of ultraviolet rays, vitamin D is formed in the body, which strengthens the immune system and general health. The lack of this element, on the contrary, increases the risk of developing age-related diseases: cancer, high blood pressure, diabetes, multiple sclerosis and other autoimmune diseases.
To get the optimal dose of vitamin D, it is enough to be in the sun for 10-15 minutes twice a week. Undoubtedly, excessive ultraviolet radiation is harmful to the skin. It is better to use a cream with an SPF of at least 15.
5. Set yourself high goals
To live long, you need to know why. Every day should be filled with meaning, otherwise the feeling of self-importance is lost. The goal may be related to work or a hobby. Think about what you like to do and what talents you want to realize.
Find an activity that will bring a sense of joy and freedom, a sense of self-satisfaction. Psychologist Mihaly Csikszentmihalyi describes the state of flow: complete oneness with the work, reminiscent of Zen, characterized by involvement. You need to find your own "flow". State your goal clearly and clearly, write it down on a piece of paper and hang it over your dining table.
6. Laugh to your health
Sincere laughter is the best cure for adversity and disease. In some regions, people go out every day and make fun of each other, thus relieving emotional stress. A positive outlook on life and the ability to laugh at others and yourself reduces the risk of developing neuroses and cardiovascular diseases.
7. Enjoy every day
The life philosophy of a certain rational detachment, when only the present matters, and the past remains only the past, allows you to add whole years of healthy life. The right attitude to the surrounding world gives more than we can imagine.
Try to notice the good in the little things, be pleasant in communication and learn to enjoy even everyday work. And very soon you will feel how much richer and brighter your life will become.
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