Longevity: check out six practical tips for living longer and healthier
Have you ever stopped to think about what you need to do to live longer (and better)? Of course, there is no single, miracle recipe that can solve all problems, as longevity depends on many different factors. But there are some habits and precautions that can be taken to increase not only the number of years lived, but also the quality of life that is reflected in independence, vitality and the absence of pain or limitations in each person’s life.
“Most of these habits for a long life will seem quite cliché and they really are, precisely because they have been known and scientifically proven for a long time and thus have already become popular knowledge. My strategy for inserting these clichés into the patient’s routine is to explain why and how each of these measures is important and decisive in successful aging”, highlights Priscila Abiko, geriatrician at Hospital Edmundo Vasconcelos.
According to the specialist, six factors are essential to have a longer and healthier life and can generate a solid structure for the adversities that may arise, which the geriatrician defines as physiological reserve. “The physiological reserve is like a savings that we make throughout our lives so that we can use them when necessary, for example in the event of an infection, fall, heart attack or any other illness. If we do not create this savings, we will not have resources in the body to combat these adversities in a satisfactory manner. The same applies to developing a healthy mind to face the emotional difficulties and losses that occur with aging,” she highlights. Therefore, it is never too late to start putting these guidelines into practice. Check out the six points highlighted by the doctor.
Tip 1 – Exercises
The first essential tip is to perform regular physical exercise. “The best activity is the one you can do, considering your physical condition and financial resources. Start with a few minutes a day and increase progressively, up to a minimum goal of 150 scheduled minutes per week,” she explains. According to the doctor, the best strategy is to alternate aerobic exercises (vigorous walking, running, cycling, dancing and other sports), as these strengthen the heart and blood circulation, improve lung capacity, reduce obesity, reduce stress and increase well-being; with anaerobic exercises (such as weight training and pilates), which generate increased muscle strength, balance, bone strengthening and reduced obesity.
Tip 2 – Food
A balanced diet is a key factor in vitality. “Eat “real” food, such as meat (which offers proteins), vegetables (which are antioxidants and rich in vitamins), salad, fruits and grains. Avoid processed foods, fatty foods and foods with a lot of sugar (don’t forget that bread, pasta, cookies, among other carbohydrates, turn into sugar inside the body, no matter how salty they are)”, highlights the geriatrician. She points out that a diet rich in fats and carbohydrates and low in proteins, vegetables, fruits and legumes also leads to obesity, diabetes, inflammatory diseases and increased cardiovascular risk.
Tip 3 – Stay active
Priscila emphasizes that exercising the brain also contributes greatly to a longer and healthier life. “An active mind reduces the rate of dementia and is essential for mental and physical health. It is important to stay active whether working, committing to work, commitments and social activities, reading, having daily tasks and goals, playing games and other activities, in addition to social interactions”, he highlights. According to her, these activities help to prevent dementia and regulate the internal well-being system. But she warns that it is necessary to be aware of overwork and excessive stress that causes oxidative damage.
Tip 4 – Take care of the psychological part
When talking about avoiding stress, in the psychological field treating psychiatric illnesses such as anxiety and depression is of fundamental importance for a long life. “Studies show that people with depression have a life expectancy of 10 to 15 years lower than the general population. This is due to the release of stress hormones, an increase in inflammatory factors, not to mention the association of psychiatric illnesses with suicide and substance abuse”, he reinforces. According to the doctor, some practices to avoid mental illness are meditation, yoga, mindfulness, psychotherapy and leisure activities.
Tip 5 – Stop smoking and drinking excessive alcohol
The expert confirms that quitting smoking improves practically all organs and functioning of the body. “It reduces the occurrence of heart attacks, strokes, lung diseases, oncology, pulmonary emphysema and dementia. As smoking is a disease, seek medical help to receive complete treatment and thus increase the success rate in quitting smoking,” she says. According to her, avoiding excessive alcohol consumption is also essential to avoid conditions related to liver disease, vitamin and nutritional deficiency, neoplasms and dementia.
Tip 6 – Treat illnesses, carry out preventive exams and see a doctor
It is important to always take care of and treat existing diseases such as diabetes, hypertension, heart failure, obesity, among others. “Failing to take recommended treatments can lead to serious and even fatal complications”, guarantees the geriatrician. In addition to treatments, it is also essential to invest in disease prevention, carrying out routine exams (or check-ups) to identify health changes early. “This way, it will be possible to institute treatment as quickly as possible, before the disease worsens and causes greater consequences,” she says. Some of the most relevant tests are those linked to bowel, breast, cervical cancer, osteoporosis, hypertension and diabetes.
To be aware of all this, Priscila Abiko offers some final guidance. “Make periodic visits to your trusted doctor. Treating diseases and early diagnosis can provide you not only with a longer life, but also with quality, independence, without limitations to enjoy what brings meaning and happiness”, she concludes.
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