It's obvious, but... 5 things you need to keep in mind to live a long and healthy life.

If you want to live a long and healthy life, following some healthy lifestyle habits can be helpful. "Daily behavioral changes have a greater impact on healthy lifespan than genetic factors," says Gary Small, a memory and brain aging expert at Hackensack Meridian Health in the US. Let's explore five secrets to a healthy longevity, according to a brain health expert.

 

◇Maintain a positive attitude

 

Maintaining a positive attitude throughout life helps us live longer and healthier lives. Dr. Gary Small said, "Studies show that optimists experience less physical and emotional distress, have higher energy levels, and are happier and more calm in their lives." He added, "Optimism also strengthens the body's immune system, making it more resilient to inflammatory responses like infections." Expressing gratitude can help foster positive behavior.

◇Regular physical activity

 

Regular physical activity is an effective way to extend life expectancy. Physical activity improves blood circulation, releases endorphins that strengthen brain cell function, and improves heart health. In particular, regular physical activity, through exercise, can provide more energy and even improve sleep quality. Experts recommend a balanced combination of aerobic and strength training.

 

◇Healthy diet

 

A healthy diet reduces the risk of age-related diseases such as cancer and cardiovascular disease. It also reduces the risk of obesity, a health threat. Dr. Gary Small stated, "Because middle-aged obesity increases the risk of dementia later in life, we must protect our brain health by maintaining a healthy diet." The cornerstone of a healthy diet is consuming plenty of antioxidant-rich vegetables and fruits. Antioxidants reduce oxidative stress associated with age. Omega-3 fatty acids, abundant in fish and nuts, also reduce inflammation in the body, making them a good addition to the diet. Minimizing the intake of refined carbohydrates, such as processed foods and sugar, is also important.

 

◇Stress Management

 

We need to make an effort to manage stress in our daily lives. Chronic stress increases the risk of dementia and heart disease, reducing life expectancy. Dr. Gary Small highlights meditation and muscle relaxation exercises as effective stress management methods. Muscle relaxation exercises involve tensing and then releasing specific muscles, such as tightly closing and opening your eyes or raising and tensing your shoulders and then lowering them. Dr. Small stated, "Practicing meditation or relaxation exercises for 10 minutes every day can relieve stress and improve cognitive function."

 

◇Chronic disease management

 

It's crucial to undergo regular health checkups and manage chronic conditions. Chronic conditions like high blood pressure and high cholesterol can impair cognitive function and shorten life expectancy. Dr. Gary Small stated, "Maintaining a healthy lifestyle and receiving appropriate medical treatment for chronic conditions can help extend your lifespan."