Life
expectancy for both men and women has continued to rise. To ensure that you are one of
those living longer we have prepared a list of 20 great tips to help put off
the inevitability of death for as long as possible …
1. Laugh more
Research states that
laughter may be beneficial to health. Laughing appears to boost the blood flow
(by more than 20 per cent) and researchers say it may reduce the risk of
developing heart disease. Laughing has previously been found to help fight
infections, relieve hay fever, ease pain and help control diabetes.
The positive effect of laughing is thought to last around 30 to 45 minutes.
2. Adjust
sleeping time
Life expectancy may be
reduced by sleeping more than eight hours a night. A study found that people
who get only six to seven hours sleep a night live longer than those
who sleep eight hours or more, or less than four hours.
3. Eat more garlic
Garlic has been referred to
as 'nature's antibiotic'. It is a powerful cleanser of the body and regular
ingestion promotes a healthy heart and circulation by lowering blood
pressure and cholesterol. It also helps fight infection and can
boost immunity. There is strong evidence to suggest that garlic helps with the prevention
of cancers of the digestive system, including the oesophagus, stomach,
colon and rectum. Those who don't like the taste of garlic should try the
odourless supplements that are available.
4. Boost your sex life
Having sex between
three to four times a week is thought to reduce the risk of having a heart
attack or stroke in half. During sex, the average person maintains
their heart rate above 70 per cent of the maximum, making sex a wonderful CV
workout! Sex reduces stress, leads to greater contentment and better sleep.
5. Drink tea
Many research studies
support the view that tea is good for your health. Scientists tend to agree
that tea, both black and green, may contribute positively to the promotion of
health and the prevention of chronic disease. Recent research studies
reveal the antioxidants in tea may inhibit the growth of cancer cells, support
dental health, increase bone density and strengthen cardiovascular health.
According to a study published in Circulation: The Journal of the American
Heart Association, heart attack patients who were tea drinkers decreased
their risk of death by up to 44 per cent, as compared to non-tea drinkers.
6. Drink red wine
Any excuse to drink more
has got to be good! Recent studies show that drinking around one glass
of red wine a day may have certain health benefits by protecting against
certain cancers and heart disease, and can have a positive effect on
cholesterol levels and blood pressure. Excessive or binge drinking,
however, unfortunately doesn’t produce the same benefits.
7. Regular self examination
For women this
means regularly examining their breasts, and while breast cancer is
not unknown among men, males should regularly check their testicles for
lumps. It is important to get to know how your body parts normally
feel and look, and report any changes, such as a lump, to your doctor. More
often than not, lumps prove to be benign, and these types of cancer are usually
curable if they're caught early enough.
8. Have regular smears/prostate tests
Women will usually be
called once every three years for a smear test, and should make sure they
attend when requested. Cervical screening probably prevents thousands
of deaths each year. Prostate cancer is one of the most common forms
of cancer in men and is second only to lung cancer as the biggest cancer
killer. There are varying viewpoints about how often men should have a test and
at what age. Testing should start at the age of 50, or at the age of 40
if in high-risk groups, such as black men or those with a father, brother or
son with the disease. However, if you have any concerns go and visit
your doctor.
9. Monitor your bowel habits
Any dramatic change
in bowel habits such as an increase in constipation, or passing blood
should be referred to a doctor immediately. It could prove be something as
simple as piles (haemorrhoids), or worse case scenario could be bowel cancer,
which is important to discover as early as possible.
10. Drink more water
Most people are unaware
that the recommendation is that the average person should drink around eight
glasses of water a day. The human body is made up of between 55 and 75
per cent water, and is in need of constant water replenishment. An increased
intake of water will greatly enhance digestion‚ nutrient absorption‚ skin
hydration‚ detoxification and virtually every aspect of better health.
Research suggests that friends
help people live longer. Research in the Journal of Epidemiology and
Community Health says that socialising with friends is beneficial. Good
friends will promise to be there for you, and their presence can actually help
you live longer, researchers say. Australian scientists said having friends
around in old age can do more for life expectancy than having family members
around, and that friends may encourage people to look after their health,
and help reduce feelings of depression and anxiety at difficult times.
12. No smoking
Everyone is aware of the
potential catastrophic effect of smoking. It is better not to start at all, but
the sooner a smoker quits, the better. Because the damage caused by smoking is
cumulative, the longer a person smokes the greater the risk of developing a
smoking-related disease, such as lung cancer or heart disease. Quitting not
only saves money, but also has added health benefits. Within one year after
quitting, the risk of a heart attack falls to about half that of a smoker,
and within 10 years, the risk of lung cancer falls to about half that of a
smoker.
13. Relax
Relaxation reduces blood
pressure and helps reduce stress-related conditions such as depression.
A relaxation technique such as yoga or meditation can help reduce stress
levels.
14. Get a pet
Owning a pet has a
surprising amount of health benefits for the owner, according to a series of
studies. Ownership of a pet, particularly a dog, means people are more active. Animals
are known to reduce anxiety both from the actual physical comfort from
stroking them, but also because they are a distraction and something pleasant
to focus on. They are also good friends to many and provide a source of
amusement, making us laugh.
Exercise is known to reduce
the risk of heart disease, high blood pressure, osteoporosis, diabetes and
obesity. It keeps joints, tendons and ligaments flexible, and
contributes to mental well-being by helping treat depression, relive
stress and anxiety. Exercise also aids better sleep. Even if you are
pushed for time, exercise could be gained simply by walking up stairs rather
than taking the elevator, or even try walking or cycling on shorter journeys
rather than taking the car.
16. Eat more fruit
and vegetables
Eating plenty of fruits and
vegetables can help ward off heart disease and stroke, control blood
pressure and cholesterol, and prevent some types of cancer. It is
recommended to eat at least five servings of fruit and vegetables a day.
17. Change job
Research suggests a strong
relationship between how long people live and the nature of their jobs.
According to UK Government statistics, for the period 1997-99, life expectancy
at birth in England and Wales for males in the professional group was 7.4 years
more than that for those in the unskilled manual groups. The gap between the
social classes was smaller for women than for men, at 5.7 years.
18. Have a happy
marriage
Married people tend to have
better health than unmarried people. For instance, married individuals tend
to be able to have lower rates of alcoholism than their unmarried counterparts
because they tend to offer encouragement, support, and protection from daily
problems. They are also more able to handle stress better as a result. However,
studies suggest that divorcing then remarrying actually increases the risk of
dying prematurely.
19. Be optimistic
People with a positive
outlook on life can actually live longer. Researchers found that optimistic
people decreased their risk of early death by 50 per cent compared with
those who leaned more towards pessimism.
Chocolate contains flavanoids
and antioxidants which have positive health benefits. Flavanoids aid
cardiovascular health, while antioxidants are believed to prevent or delay
certain damage to the body’s cells and tissues. Dark chocolate is
considered best as it contains more than twice as many antioxidants as a bar of
milk chocolate, and has fewer calories.
