A doctor said, "If there is one thing in life that can make you live longer and healthier, it is exercise."
The US Centers for Disease Control and Prevention agrees with this, and there are data to prove it. The data shows: "People who do physical exercise for about 150 minutes a week have a lower mortality rate than those who don't exercise."
Let's analyze: if you get up 265438 minutes a day+0.43 minutes a week, your risk of dying from any disease will be reduced by one third. Facts have proved that walking at medium speed can improve cognitive function, control weight, reduce the risk of illness and strengthen bones and muscles. Disabled people can also choose to exercise.
Edible plant-based diet
According to a study published in 2022, if you eat less red meat and processed meat and eat more fruits and vegetables, beans, whole grains and nuts, your life can be extended by 13 years.
Studies have found that eating more beans (including beans, peas and lentils) can maximize life expectancy; Whole grains and nuts, such as walnuts, almonds, pecans and pistachios.
If you need help with recipes and food choices, you can follow several good plant-based diets. I don't know which to choose. Nutrition experts awarded the Mediterranean diet gold medal.
Scientific research shows that food from sunny Mediterranean can reduce the risk of diabetes, high cholesterol, stroke, dementia, amnesia, depression and breast cancer. The plan is also related to strong bones, healthier heart and microbiota, and longer life expectancy. Oh, and lose weight.
The Mediterranean diet is dominated by plants, so you will eat a lot of fruits, vegetables, grains, nuts and seeds. Use vegetables of various colors to obtain the widest range of nutrients, phytochemicals and fibers. Cook, bake or decorate with herbs and a little extra virgin olive oil.
3. Get high-quality sleep
You can choose to exercise more or eat healthier, but your body needs sleep. However, its quantity and quality are under your control.
According to your age, you should sleep 7 to 10 hours every night. Studies have shown that weight loss is related to high blood pressure, weakened immune system, weight gain, lack of sexual desire, mood swings, paranoia, depression, and increased risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.