Pursuing a long life involves circumventing the many health problems that seek to shorten it. Healthy practices and habits will also ensure your overall health is in tip top form further boosting your lifespan. What are six simple practices helping to boost your longevity? Giulia Guerrini, the lead pharmacist at digital pharmacy Medino, spoke exclusively with Express.co.uk to give her top tips for living longer.
Fix your sleeping pattern
Although it might not come as a surprise to anyone, getting a good night’s sleep is crucial for your general health and wellbeing, and will ultimately give you a better chance of living longer, stated Guerrini.
Too little sleep can increase your risk of a number of illnesses, but equally too much sleep has been linked to depression and other health conditions, which can have an adverse effect on your lifespan.
“Ensure that you get a solid seven to eight hours’ sleep each night, and you might just find you live longer,” she added.
Meditate regularly
Chronic stress is not only bad for your mental wellbeing but can also have an adverse effect on your physical health, shaving years off your life.
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Guerrini said: “Practicing meditation and mindfulness on a regular basis has been shown to reduce levels of cortisol (the stress hormone), as well as improving psychological conditions and even bolstering the immune system.
“Breath-focused meditation can also be practiced helping regulate your stress levels.
“Getting into this habit regularly will keep your stress levels down, as well as give you a structured routine to stick to.
“There are many apps out there, free and paid-for, that allow you to practice your breathing techniques wherever you are, whatever the time of day.”
Stay active
Staying active is absolutely vital if you want to have any chance of living a long and healthy life.
This doesn’t mean that you have to hit the gym or run 10k every day; remaining active can be as simple as doing 15-30 minutes of moderate exercise (such as a literal walk in the park) each day, at least five times a week.
Guerrini added: “Do this and you’ll give yourself a better chance of living longer, as well as improve your overall mental wellbeing.”
Drink in moderation
Guerrini explained: “For those that partake, this might not be the best news to hear, but drinking to excess on a regular basis can increase the risk of heart disease, raise blood pressure, add weight, and cause a whole load of other issues.
“Stick to the recommended weekly unit intake and avoid binge drinking to increase your body’s longevity.”
Drink tea and coffee (in moderation)
Drinking both coffee and tea has been linked to a decreased risk of chronic disease.
According to Guerrini, one of the healthiest warm beverages to consume is green tea.
She said: “Green tea in particular has been shown to decrease the risk of certain types of cancer, as well as diabetes and heart disease.
“Meanwhile, drinking coffee puts you at a lower risk of getting type 2 diabetes, heart disease, and even Alzheimer’s and Parkinson’s disease.
“However, caffeine must be taken in moderation, as excess can cause anxiety and insomnia.”
Give up the grudge
Believe it or not, holding a grudge can have a negative effect on your overall health and wellbeing, and ultimately decrease your longevity.
Surprisingly this emotion can increase a person’s risk for a variety of health issues.
Guerrini warned: “Chronic anger has been linked to multiple health conditions, such as heart disease, poor lung health and strokes.
“By forgiving and letting go of grudges, you can lower your blood pressure and reduce anxiety, and ultimately live a happier (and hopefully longer) life.”