how to live healthy for long time ?

Your Recipe to Living a Long Healthy Life

Ingredients for aging gracefully:

• Don't smoke
• Limit alcohol
• Eat well
• Be active
• Get enough sleep
• Get regular check ups and screenings
• Practice safe habits
• Remember mental and emotional health

Well, maybe it is not quite that simple. But even though health risks increase with age, no one is predestined to age related complications, such as loss of independence, disability or suffering chronic diseases. A long life free of disease and disability is something most of us look forward to. By practicing these and other healthy behaviors, you are likely to improve your quality of life.

Being Healthy Takes Practice

According to the Centers for Disease Control, practicing healthy behaviors can prevent or control the effects of many leading causes of death, no matter one's age. Lifestyle has the greatest influence on how healthy you are and how long you live. These eight 'ingredients' will help you improve your overall quality of life.

• Don't smoke. You'll:
  • Decrease your risk of some cancers, heart attack and lung disease.
  • Experience better blood circulation.
  • Improve your ability to taste and smell.
  • Be a positive role model for younger generations.
• Limit alcohol.
  • Too much alcohol can increase risk for developing various diseases and physiological and social problems.
  • If you do drink, the "Dietary Guidelines for Americans" suggests no more than one drink a day for women or two drinks a day for men.
• Eat well.
  • Diet and exercise go hand in hand. Healthy foods give your body the fuel it needs to stay active and function at its best.
  • Choose wisely – look for foods that give you the most "bang for your buck," meaning food that provides your body with the nutrients it needs to build and repair itself. Examples include fresh fruits and vegetables, whole grains and lean meats.
• Be active.
  • Activity does not need to be strenuous; a little goes a long way. Aim for at least 30 minutes of daily moderate activity, such as brisk walking.
  • Researchers continue to uncover health benefits from maintaining a physically active life. They include:
    • Weight management
    • Improved sleep patterns
    • More energy
    • Reduced symptoms of depression and anxiety
    • Stress relief
    • Improved ability to fight off colds and other illness
    • Arthritis relief
    • Strengthened bones and muscles, which can prevent falls and bone loss
    • Lowered risk of diabetes, heart disease, high cholesterol, blood pressure, and colon cancer
    • Decreased need for hospitalizations, physician visits and medications
• Get enough sleep.
  • Aim for 7-8 hours each night.
  • Stick to a regular schedule.
  • Before bed, avoid food or drinks that might keep you up.
• Get regular check-ups and screenings.
  • They'll help you spot any changes in your body that may not be visible.
  • Early detection increases survival and treatment options.
• Practice safe habits.
  • Wear a seatbelt.
  • Wear a helmet when riding a bike or motorcycle.
• Remember mental and emotional health.
  • Mental (emotional and brain) health is important to healthy aging.
  • Depression, stress, and anxiety can affect your health and ability to recover from illness. Talk with your doctors if you have concerns. They can determine the best treatment or behavioral change for you.

The great part about practicing healthy behaviors is that they build on and support each other. For example: participating in regular physical activity helps improve sleep. Better sleep can make you feel happier and more productive during the day, improving your overall wellness.

Brain Health

New research suggests brain health can be improved by being physically and socially active. Explore the different learning opportunities available in your community, such as lectures workshops and classes. Brain teasers and puzzles are also a good way to exercise your brain.

Social activities are both fun and good for your health. Find activities that match your interests, such as book clubs, dance classes, walking programs or simply getting together with friends. Volunteering is a rewarding experience for you and those you are helping. Volunteer opportunities range in scope and can provide you with the opportunity to apply any skills and training you have.