Wie man länger lebt: Gute Gewohnheiten für ein gesundes Leben

"There is no 'magic' key to living a longer life - but we do know that certain factors in our genetic make-up and lifestyle can influence both the length and quality of our life." agrees GP Dr Zoë Watson. "Two of the biggest lifestyle factors which we know can heavily influence our health are rauchen and alcohol consumption.

"Smoking is linked with an increased risk of many types of chronic diseases, including Krebs, heart disease, Schlaganfall, COPD, periphere Gefäßerkrankung (periphere arterielle Verschlusskrankheit) - und viele weitere chronische Erkrankungen.

"Alkoholkonsum in excess also increases the risk of heart disease and stroke, several types of cancer and of course liver disease - amongst many other conditions. So, reducing smoking and drinking alcohol to occasional consumption or in moderation could lead to a significant improvement in both the length and quality of life," says Watson.

1. Mehr pflanzliches Eiweiß essen

These days, many of us are increasing the amount of protein we eat from vegetable sources, either due to vegane oder vegetarische Ernährung, oder aufgrund der Auswirkungen der Fleischproduktion auf den Planeten. Und vieles davon ist ziemlich gesund. Aber wussten Sie, dass der 'Stress', den diese Art von Protein auf unseren Körper ausübt, auch vorteilhaft sein kann?

According to a Überprüfung in 2019 our bodies are hard-wired genetically to become 'stressed' when we eat a lot of vegetables, as in days gone by this meant that hunts had gone wrong, and we were in danger. Eating more vegetable protein can induce a process called 'hormesis' in which stressors activate the genes that slow down cell growth and ageing.

We all know that exercise is good for us, but have you ever tried a HIIT-Training? High impact interval training involves thirty seconds of full-on exercise followed by thirty seconds of rest for the duration of a workout. In 2017, a Studie found that this type of exercise helped to improve 'age-related decline in muscle mitochondria', a process which helps to generate chemical energy in cells. This helps to reduce adverse effects of ageing on the body.

It's time to turn that frown upside down. Why? Because according to a Studie aus dem Jahr 2019, Optimismus kann helfen, unsere Lebensdauer zu verlängern. Während einige Aspekte des Optimismus erblich zu sein scheinen, haben auch unsere Umgebung und die Art, wie wir unsere Zeit verbringen, einen Einfluss. Sich positiver fühlen und länger leben? Was gibt es da nicht zu lieben!

Of course, nutritional balance is a great thing for our overall health. But have you thought about the other sort of balance? A Studie in 2012 discovered that being more flexible can mean living longer. Booking into a Yoga-Kurs might do wonders for your ability to bend, but even simple exercises such as balancing on one foot at a time - perhaps while the tea brews - can help to improve your stability, flexibility and even mobility.

A Harvard-Studie released in 2017 discovered that one of the factors that kept participants healthy into old age was their level of satisfaction in their relationships. Tatsächlich schien es, dass positive enge Beziehungen und starke soziale Bindungen dazu beitragen, die Art von Rückgang - sowohl geistig als auch körperlich - zu verzögern, die mit zunehmendem Alter einhergeht. Vielleicht ist es also an der Zeit, sich mit deinem besten Freund zu treffen oder einen Date-Abend mit deinem Partner zu arrangieren.

We've become accustomed to believing that eight hours of sleep a night is the holy grail for our health. But a Studie released in 2014 found that not only does seven hours of slumber seem to be better for our health, but that sleeping too much or too little can both increase the chance of early death. It's also important to maintain regelmäßige Schlaf patterns - going to bed and getting up at roughly the same time each day if you want to increase your chance of a longer life.

Whether it's cracking a joke with friends or chuckling in front of a funny movie, we all know that laughter reduces stress and helps us to feel good. But having a good sense of humour could also help you to live longer. A Studie in 2016 discovered that women who scored high in the humour stakes had a 48% lower risk of death from any cause. Men who were similarly wired had a 74% lower chance of death from infection.

It's not to everyone's taste but having a cup of green tea could work wonders for your health. In fact, a Studie in 2015 discovered that micronutrients in this drink help to reduce the risk of heart attack, stroke, and vascular disease.

For those fonder of a daily coffee hit, don’t worry. A 2021 Studie discovered that moderate consumption of this popular pick-me-up (1-6 cups a day) zeigte ein um 56% reduziertes Sterberisiko.

If you're complacent with your dental hygiene, it might be time to clean up your act. According to a Studie released in 2013 not only can schlechte Zahnhygiene impact your appearance and potentially increase the need for expensive or painful dental work, but it could also raise your risk of heart disease as a result of increased inflammation, and bacteria seeping into the bloodstream.

If your job means you're desk-bound, or you spend more than six hours a day sitting, it's time to get on to your feet. Standing up and walking around are an important part of staying healthy and maintaining a healthy weight. A Studie published in 2018 revealed that if you sit for longer than six hours a day, you have a 19% increase in your risk of premature death, compared with those who sit for less than three hours a day.

Wir alle wissen, dass das Leben keine Garantien bietet. Aber indem wir körperlich aktiv sind und einen gesunden Lebensstil und eine gesunde Ernährung anpassen - und indem wir auf die Dinge achten, die die Lebenserwartung beeinflussen sollen - könnte es möglich sein, die Chancen auf ein langes Leben mehr zu unseren Gunsten zu beeinflussen.