Longevity has become very popular around the world, and people are searching for answers on how to live longer while maintaining a better quality of life.
Here is what research suggests on how you can extend your lifespan by up to 24 years.
Eat plant-based
A varied, plant-rich diet is linked to a longer life. Studies show that populations with primarily vegetarian diets tend to live longer.
Eat more fruits and vegetables
High consumption of fruits and vegetables improves health and reduces the risk of lifestyle-related diseases.
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Cut down on meat
Limit red meat in particular and replace it with legumes and fish, which provide protein without the same health risks.
Choose whole grains
Whole grain products help stabilize blood sugar levels and lower the risk of cardiovascular disease.
Use plant oils and low-fat dairy
These options supply healthy fats and reduce saturated fat intake, supporting heart health.
Avoid too much sugar, salt, and fat
Reducing sugary, salty, and fatty foods lowers the risk of obesity and chronic diseases.
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Drink water
Water should be the primary beverage, supporting the body’s functions without unnecessary calories.
Limit alcohol
Health authorities recommend no more than ten drinks per week and no more than four in a single day, as no alcohol intake is risk-free.
Avoid tobacco
Smoking shortens life expectancy by 8–10 years and greatly increases the risk of serious illness.
Say no to nicotine products
E-cigarettes and snus are also harmful, and health experts advise avoiding them altogether.
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Stay away from drugs
Illegal drug use significantly shortens life expectancy and causes major health and social problems.
Move every day
At least 30 minutes of daily physical activity that leaves you slightly breathless reduces the risk of premature death.
Focus on cardio training
Cardiovascular exercise is particularly effective for extending life and reducing the risk of heart disease.
Remember strength training
Strong muscles are essential for health, and experts recommend strength training at least twice a week.
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Avoid overtraining
Too much exercise can have the opposite effect. Balance and recovery are crucial for long-term health.
Prioritize sleep
Adults should aim for seven to nine hours of sleep to support both physical and mental well-being.
Create clear day and night rhythms
A steady routine with active days and calm evenings helps the brain regulate sleep quality.
Manage stress
Short-term stress is harmless, but long-term stress increases the risk of illness and accelerates aging.
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Talk about stress
Sharing feelings, seeking help, exercising, and engaging in enjoyable activities can help counter prolonged stress.
Nurture social relationships
Strong social ties with family and friends are linked to lower mortality and better overall health.
Combat loneliness
Loneliness is a health risk comparable to smoking and poor diet. Building and maintaining relationships is vital.
This article is based on information from TV 2 Kosmopol.