10 simple techniques Those who want "long life" try to follow this.

10 simple techniques that will help you “long life” are as follows

1. Refuel with good quality food You should take care of yourself in eating a variety of foods such as whole grains. fresh fruits and vegetables Lean meat, fish, poultry, eggs, nuts and dairy products. Choose unprocessed foods and drink plenty of clean water throughout the day.

2. move your body Regular exercise has benefits on the road to longevity, for example it helps keep the heart and lungs healthy. It reduces the risk of chronic diseases and helps manage stress. According to Dr. Maoshing Ni, author of Secrets of Longevity: Hundreds of Ways to Be 100, most people over 100 walk for at least 30 minutes every day, and research claims that walking can reduce the risk of heart disease and stroke. .

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3. Reduce Stress Because stress is an inevitable part of life. If you can take care of yourself to reduce stress. You will be able to increase your energy, do more and reduce the risk of chronic disease.

4. Protect from free radicals Antioxidants like Vitamin A, Vitamin C, and Vitamin E can protect the body from free radical damage. A study in Italy found that people over the age of 100 had high levels of vitamin A and vitamin E. which is key to “long life”

5. Increase brain power Preventing cognitive decline and keeping the brain fit can be achieved through brain exercises such as playing planning and memory games like chess and sudoko, or perhaps by trying out activities that test knowledge. or learn to play a musical instrument

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6. Take care of your heart Cardiovascular disease is the leading cause of death. of Thais after cancer and accidents But cardiovascular disease is a largely preventable disease. Keep your heart healthy with a healthy diet and regular exercise Eliminate cardiovascular risk factors such as quitting smoking, avoiding foods high in saturated fat and processed foods.

7. Sunbathe A recent US study found that 15 minutes of sun exposure per day helped “long life” because it prevents the body from being vitamin D deficient. Increasing vitamin D levels in the body will help keep your heart healthy. Additionally, taking vitamin D supplements has been shown to help prevent osteoporosis and some other diseases.

8. Volunteering From the latest research, it has been found that participating in volunteer work can promote good health. The results showed a strong connection between volunteering and health. Those who volunteered had a lower mortality rate. and has a greater capacity for work and the incidence of depression in old age was lower than that of those who did not volunteer.

9. Play with pets According to the Australian Companion Animal Council Inc., pets are good friends. encourage exercise and increase interaction with people around you Having a pet can reduce the number of visits to a general practitioner and can reduce the risk of cardiovascular disease.

10. laugh out loud Because laughter improves physical, emotional, anti-stress, spiritual and mental health. Try talking about funny things with your friends. Or family members about things that make you laugh out loud. Towards a life of 100 years, laughing out loud is one of the great natural antioxidants.

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