If you want to live healthily and long, following some desirable lifestyle habits can be helpful. Gary Small, an expert in memory and brain aging at Harkenx Meridian Health in the United States, said, "Changes in everyday behavior have a greater impact on a healthy lifespan than genetic factors." Here are five secrets to healthy longevity as explained by a brain health expert.

◇Maintaining a positive attitude

Maintaining a positive attitude in all matters helps us live longer and healthier lives. Dr. Gary Small said, "According to research, optimists experience less physical and emotional hardship, suffer less pain, and have higher energy levels, leading to a happier and more peaceful life." He also stated, "Optimism also strengthens the immune system, enabling the body to respond better to infections and inflammatory reactions." Expressing feelings of gratitude can help promote positive behavior.

◇Regular physical activity

Regular physical activity is an effective way to extend life expectancy. Engaging in physical activity improves blood circulation, releases a large amount of endorphins that enhance brain cell function, and improves heart health. In particular, regular physical activity through exercise provides more energy for activity and even improves sleep quality. Experts recommend appropriately combining aerobic exercise and strength training.

◇Healthy diet

A healthy diet reduces the risk of age-related diseases such as cancer and cardiovascular disease. It also has the effect of reducing the risk of obesity, which threatens health. Dr. Gary Small said, "Midlife obesity increases the risk of developing dementia in old age, so healthy dietary control is necessary to protect brain health." The foundation of a healthy diet is to consume enough vegetables and fruits rich in antioxidants. Antioxidants reduce oxidative stress related to aging. Omega-3 fatty acids, abundant in fish and nuts, also help decrease inflammatory responses in the body, so including them in the diet is recommended. Minimizing the intake of processed foods and refined carbohydrates such as sugar is also important.

Stress Management

It is necessary to make efforts to manage stress in daily life. Chronic stress increases the risk of developing dementia and heart disease, thereby lowering life expectancy. Dr. Gary Small identified meditation and muscle relaxation exercises as effective stress management methods. Muscle relaxation exercises include actions such as tightly closing and opening the eyes, and tensing the shoulders while lifting them, then releasing the tension as you lower them. Dr. Gary Small said, "Practicing 10 minutes of meditation or relaxation exercises every day can reduce stress and improve cognitive function."

Chronic Disease Management

Regular health check-ups and management of chronic diseases are necessary. Chronic conditions such as hypertension or hyperlipidemia can impair cognitive function and shorten life expectancy. Dr. Gary Small said, "Maintaining a healthy lifestyle while receiving appropriate medical treatment for chronic diseases helps to increase lifespan."