The 4 pillars to a long healthy life

Most people believe that life expectancy is predetermined based on genetics. Although genetics do play a role, it’s significantly smaller than most people think. The real key to focus on is environmental factors such as nutrition, and lifestyle.  

We’ve gathered all the information on what habits help you live longer. From eating right, to proper exercise and supplements. We at Capsuline are sharing all our secrets with you! A healthy lifestyle leads to a better quality of life for years to come! 

Nutrition  

 Eating proper and whole foods are key factors in promoting longevity. If you eat a diet rich in processed and sugary foods, it’s likely not doing you very good. Fill your diet with mostly plant foods. Consuming a variety of fruits, vegetables, seeds, whole grains, beans, and especially nuts has been shown to reduce the risk of several diseases as well as promote longevity. Nuts are full of protein, fiber and a great source of vitamins and minerals. One study found that people who ate at least 3 servings of nuts per week had a 39% lower risk of premature death.  Numerous studies link a plant-rich diet to a lower risk of pre-mature death. Additionally, it’s been linked to reduced risk in cancer, heart disease, metabolic syndrome and more! Avoid overeating as too many calories can result in excess body fat which may shorten your lifespan. If you’re a picky eater, you can easily supplement you diet with extra vitamins and minerals. A great supplement to add to your diet is turmeric. Curcumin, the main bioactive compound found in turmeric contains several antioxidants and anti-inflammatory properties. Studies show that this can increase your lifespan. Most important is being mindful and conscious of what you’re putting in your body. Staying away from overly processed foods filled with chemical ingredients is a great start changing your diet.   

Smoking  

Nowadays it's well known that smoking cigarettes is strongly linked to disease and early death. People who smoke may lose up to 10 years of their life and are three times more likely to die pre-maturely. However, it’s never too late to quit! Studies have shown that people who quit smoking by the age of 35 can prolong their life by up to 8 years. It’s even possible that it may prolong life when individuals in their 60’s quit, adding at least 3.7 years to their lifespan. Be proactive and take control of your health starting today! 

Prioritize your happiness and avoid stress  

Being happier has been shown to increase your lifespan! A review of 35 studies showed that happy people may live up to 18% longer than those who are less happy throughout their life. Making happiness a priority in your life is critical in keeping stress and anxiety under control. Women who suffer from stress or anxiety are up to two times more likely to die from diseases like lung cancer, stroke, and heart disease. Men who are highly stressed and anxious are three times more at risk of premature death than men who are relaxed. Being pessimistic has a 42% higher risk of early death. Finding hobbies and activities to help reduce your anxiety and stress may increase your lifespan and overall health. Staying positive, happy, and full of good thoughts will help push away your anxiety. Try finding a consistent support circle that can help you through stressful situations so you can ensure you’re living your best life for several years down the road.   

Develop a good sleeping routine 

Of course, we can’t forget about sleep! It’s vital in keeping us refreshed, energized, regulating cell function, and giving your body it’s needed healing time. Being consistent with what time you go to sleep and wake up has been linked to longevity. However, the amount of time you sleep for is also an important factor. Surprisingly, both too much and too little sleep affect your risk of premature death. Studies have shown that you increase your risk of early death, diabetes, heart disease, and inflammation by sleeping for less than 5-7 hours a night. Sleeping for more than 8-9 hours a night has also been linked to a decrease in lifespan by up to 38%. Too much sleep has been linked to depression, low physical movement, and underlying health conditions that negatively affect your health and ultimately your lifespan. Developing a sleeping routine that allows you to get between 7-8 hours of rest a night can help reduce the risk of numerous diseases and may increase your lifespan overall.  

Extending your lifespan may seem way beyond your control. However, with a focus on your nutrition, sleep, and habits you can reduce the risk of premature death significantly. Keep in mind it's never too late for change! At Capsuline, we find that our senior citizen customers love our size 1 and 2 capsules. 

This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.