Living a long, vibrant life requires a balanced diet and lifestyle. This includes sleeping well, eating nutritious food, staying hydrated, and limiting sugars and processed foods. Intermittent fasting may also help you live a longer life.
1. Sleep Well
In an ideal world, you would get between seven and nine hours of sleep each night. Without quality sleep, both your mental and physical health can suffer. Sleep deprivation can also negatively impact your energy, weight level, and cognitive function.
2. Drink Plenty of Water
Your body is made up of 45%–75% water. Water is essential for digestion and temperature regulation, among other bodily functions, so drink plenty of water. You can also keep yourself hydrated by eating fruits higher in water, like watermelon, and drinking herbal tea.
3. Eat Healthy Fats
Aim for at least 2,000 milligrams, or 2 grams, of Omega-3 fatty acids daily. You can find these fats in seafood, seeds, eggs, avocados, and nuts. You can also find Omega-3 supplements at your local grocery or drug store if necessary.
4. Avoid Processed Foods
Processed foods are often full of sodium, refined sugars, and unhealthy fats. You won’t find much nutritional value in these types of meals and snacks. Because of this, they’ll make you tired and slow you down, so it’s best to avoid them.
5. Limit Sugar
Research shows that sweetened drinks and snacks like sodas, fruit juices, fruit snacks, and candy can lead to elevated risks of type 2 diabetes and heart disease, whether or not you carry “excess” body fat. According to many researchers, sugary beverages have also been shown to increase your risk of cardiovascular disease, weight gain, and some cancers.
6. Track Your Metabolic Health
Metabolism is the chemical process that converts the calories you consume into the energy you need to fuel everyday activities. These days, you can track your metabolism at home. At-home metabolism tests measure hormones like cortisol and free testosterone, which impact how your body converts food and beverages into energy.
7. Listen to Your Body’s Signals
Following your body’s hunger and thirst cues can help you avoid overconsumption and dehydration. This can lead to less bloating and help you feel more comfortable in your body. Listening to and following your body’s signals may result in an overall improved sense of well-being.
8. Eat in Moderation
Practicing portion control is a great way to help yourself stay in shape. Eating smaller portions more slowly can help moderate your food intake. Remember to listen to your body so you can identify whether you’re truly hungry or just craving a snack.
9. Eat Healthy, Nutrient-Dense Snacks
Nutrient-dense snacks nourish you between meals. Try having a cup of Greek yogurt, which is high in healthy fat. Eat an apple or a pear, or snack on celery and carrots with nut butter or hummus. These foods can stabilize your blood sugar while curbing sugar cravings.
10. Eat Mindfully
Practicing mindful eating isn’t difficult. Simply slow down when eating, savoring each bite. Listen to your body’s hunger and fullness signals to determine how much you need to eat. You don’t have to eat everything on your plate—you can always save the leftovers for later.
11. Try Intermittent Fasting
Intermittent fasting is less about when you eat and more about what you eat. When practicing intermittent fasting, you switch between fasting and eating on a regular schedule, eating only during a specific time each day. This means you abstain from eating for a certain number of hours each day, or you eat one meal a few days a week. Of course, discuss this with your doctor before trying to make sure you do it in a safe and healthy way.
12. Be Careful With Your Vices
Our vices often help us wind down after a long day, but too much of them can create health hazards. Avoid smoking tobacco, which has a proven link to causing lung and cardiovascular disease, cancers, and other health problems. Consume alcohol (and, where legal, marijuana) in moderation, limiting yourself to no more than two drinks (or a few puffs) per day.
13. Try Turmeric
Turmeric contains curcumin, a bioactive compound known to be a potent antioxidant. Curcumin has anti-inflammatory properties and contributes to healthy brain and heart function. Try cooking with turmeric, sprinkling it over your meal, or adding it to a smoothie.
14. Eat Plenty of Plants
Plant-based foods include nuts, seeds, beans, whole grains, fruits, and vegetables. Consuming a plant-rich diet may help lower your risks of heart disease, depression, and cancer. You’ll also feel good, as eating plants contributes to long, vibrant lives.
15. Drink Coffee and Tea
Drinking coffee has been linked to reducing the risk of contracting type 2 diabetes, Parkinson’s, heart disease, Alzheimer’s, and some cancers. Green tea may decrease your risk of heart disease, diabetes, and cancer thanks to the catechins and polyphenols found in the drink. Keep in mind that caffeine’s effects can last four to six hours, so try to drink these drinks earlier in the day rather than later.
16. Try Vitamins
Vitamins can help you fulfill the gaps your diet may leave unattended. However, before taking any vitamins or supplements, it’s important to have your blood levels checked so you know which vitamins you may or may not need. Visit your primary care physician or a nutritionist to discuss details and next steps.