A healthy lifestyle is not bland lettuce for breakfast, lunch and dinner, and not exhausting physical exercise for two hours daily. In fact, these are a few good habits that make you feel good. In the long term, you get longevity (who doesn’t want to live to be 100 years old?), But now – harmony, energy and good mood. There are places on our planet where there are an unusually large number of centenarians. The researchers found that they have a similar diet and lifestyle. And the most amazing thing is that their secrets are very simple.
1. Eat more vegetables and fruits
A classic meal in these regions (for example, in Sardinia, Japanese Okinawa and Costa Rica) looks like this: a large portion of vegetables grown in your garden, lots of greens, dishes from whole grains and legumes. For dessert – fruits and herbal tea or coffee. Although the same Sardinians prefer red wine: it is rich in flavonoids – substances that free the arteries from cholesterol.
Plant foods can help reduce blood clots, heart attacks and certain cancers, and are an excellent source of vitamins and antioxidants.
It has been proven that jogging and strength training is not so safe – it is a serious burden on the body, especially with the wrong technique, which 90% of beginners sin. First of all, joints, bones and ligaments are affected, problems with the cardiovascular system may arise, not to mention the risk of injury.
Low-intensity exercise is almost a panacea for any disease. All centenarians are active and cover distances of up to eight kilometers every day. The key word is daily. Regularity is very important. Going to the gym from time to time will be of little use.
3. Make time for your family
To feel happy, a person must be loved and needed. Strong family ties fully satisfy this need. The realization that there are people who will support in difficult times is very calming. According to statistics, people living in strong and healthy families are less likely to suffer from depression, anxiety disorders and stress.
Create rituals that no one is supposed to break. For example, family dinner on Thursdays or Saturday picnic outings. Play with children, do not bypass the spouses, even if you are very tired, chat with your parents. Loved ones should come first.
4. Be in the sun
Under the influence of UV rays, the body forms vitamin D, which strengthens the immune system and general health. A deficiency of this element, on the other hand, increases the risk of developing age-related diseases: cancer, high blood pressure, diabetes, sclerosis, and other autoimmune diseases.
To get the optimal dose of vitamin D, it is enough to be in the sun for 10-15 minutes twice a week. Undoubtedly, excessive exposure to ultraviolet radiation is harmful to the skin. It is better to use a cream with an SPF of at least 15.
5. Set yourself high goals
To live long, you need to know why. Every day must be filled with meaning, otherwise the feeling of self-importance is lost. The goal can be related to work or hobby. Think about what you enjoy doing and what talents you want to pursue.
Find activities that bring a sense of joy and freedom, a sense of self-satisfaction. Psychologist Mihaly Csikszentmihalyi describes the state of flow: complete oneness with the work, reminiscent of Zen, characterized by involvement. You need to find your own “flow”. State your goal clearly, write it down on a piece of paper and hang it over your dining table.
Sincere laughter is the best medicine for adversity and disease. In some regions, people go out every day and make fun of each other, thus relieving emotional stress. A positive outlook on life and the ability to laugh at others and yourself reduces the risk of developing neuroses and cardiovascular diseases.
7. Enjoy every day
The philosophy of life of a kind of rational detachment, when only the present matters, and the past remains only the past, allows you to add whole years of a healthy life. A correct attitude towards the world around us gives more than we can imagine.
Try to notice the good in small things, be pleasant in communication, and learn to enjoy even everyday work. And very soon you will feel how much richer and brighter your life will become.