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How to live longer: Follow a healthy diet, be happy, avoid binge drinking and quit smoking

With a year which has shook many to their cores, putting your health as a priority has never been more important. By quitting smoking, avoiding binge drinking, finding healthy hobbies which bring you joy and eating a varied diet rich in fruits and vegetables you could help boost your longevity by a whopping 10 years.

Eat a more varied diet rich in fruits and vegetables

In a study published in the US National Library of Medicine National Institutes of Health, a Mediterranean diet for an added 10-year mortality in elderly European men and woman was investigated. 

The study noted: “Dietary patterns and lifestyle factors are associated with mortality from all causes, coronary heart disease, cardiovascular diseases, and cancer, but few studies have investigated these factors in combination.”

The study included 1507 apparently healthy men and 832 women, aged 70 to 90 years in 11 European countries.

The study found that by making healthier choices and following a more varied diet including the Mediterranean diet, premature death risk was lowered, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression and brain deterioration.

READ MORE: Best supplements for the heart – the 2p capsules to protect against heart disease

Be mindful of the amount of alcohol consumed

We are all aware of how binge drinking can negatively affect not only our physical health but our mental health too.

With the Christmas season in full swing its easy to be over drinking, however, heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death.

Moderate alcohol consumption is associated with a reduced likelihood of several diseases, as well as a 17 to 18 percent decrease in your risk of premature death.

To keep consumption moderate, it is recommended that women aim for one to two units or less per day and a maximum of seven per week.

Men should keep their daily intake to less than three units, with a maximum of 14 per week.

Quit smoking

It’s a no brainer that cigarette smoking is linked to a number of serious health conditions including cancers and diseases.

A study looked at the 21st century hazards of smoking and benefits of stopping.

Interesting the study found that among UK women, two-thirds of all deaths of smokers in their 50s, 60s, and 70s are caused by smoking; smokers lose at least 10 years of lifespan.

Although the hazards of smoking until age 40 years and then stopping are substantial, the hazards of continuing are ten times greater.

Stopping before age 40 years (and preferably well before age 40 years) avoids more than 90 percent of the excess mortality caused by continuing smoking; stopping before age 30 years avoids more than 97 percent of it.

Longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age.

Taken together, these habits can boost your health and put you on the path to a long life.

One can still enjoy life’s pleasures, however all in moderation is key.

By following these four crucial habits not only will your risk of cancers and diseases be significantly reduced, an added boost to your longevity will allow you to enjoy your retirement either watching the grandkids being raised or travelling and seeing more of the world.



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