Russian Time Magazine

10 habits that prolong life

At any age, with most illnesses, if you establish good habits, you can extend your life by up to +25 years. Even if only one change from your previous way of life becomes ingrained, it will already be a small victory. And with the accumulation of healthy habits, life will not only be prolonged but also its quality will improve. It should be noted that many beneficial rules are interconnected, so starting with one will also pull along others

Healthy Eating Habits

Long-term unhealthy eating disrupts brain function and contributes to neuroinflammation. This affects memory, information processing, and increases susceptibility to depression and making poor life decisions. Diseases like "gallbladder person" or ulcers are often seen as reflections of one's character.

Diversified and balanced nutrition, including vegetables, fruits, grains, proteins, and healthy fats, can reduce the risk of various diseases. Follow the "healthy plate" rule: roughly, a plate should consist of 1/4 proteins, 1/4 carbohydrates, and 1/2 vegetables and greens.
Post-Meal Activity

After eating, avoid lounging on the couch in front of the TV or scrolling through Facebook. Instead, take a leisurely walk for at least 20 minutes. If that's not possible, do simple household chores or climb stairs for ten floors at your office. Movement is life.
Physical Exercise

Physical exercises are powerful "medicines" for longevity. They can reduce the risk of heart diseases, cancer, Alzheimer's disease, and type 2 diabetes. They can also improve cognitive functions, mood, and sleep.
Quality Sleep

Sleep is necessary for maintaining the health of the body and mind. Its disruption can increase the risk of obesity, heart diseases, cancer, and Alzheimer's disease. Quality sleep can improve cognitive functions, mood, and physical activity results.
Avoiding Medications for Sleep

Daily walks are highly important. For instance, for a good night's sleep, avoid resorting to medication. First, try simple practices: evening walks, airing out the room, meditation. Vitamin D, which is only produced under the influence of ultraviolet rays, is crucial for synthesizing the hormone melatonin, regulating sleep, as well as serotonin, responsible for good mood and alertness.
Managing Stress

Emotional health is as important as physical health for longevity. Stress can increase the risk of heart diseases, cancer, Alzheimer's disease, worsen cognitive functions and sleep. Practices like relaxation methods, meditation, yoga, or deep breathing can help reduce stress levels, which positively impacts heart health and mental well-being.
Avoiding Opioids and Quitting Smoking

Avoid resorting to opioids. Experts refer to the ongoing crisis as the fourth wave of the opioid epidemic. It has affected various layers of society in every corner of the country. In 2021, the United States reached a grim milestone: for the first time, over 100,000 people died from drug overdoses in a single year nationwide. Without giving up this destructive habit, longevity becomes a distant possibility.
Moderate Alcohol Consumption

Avoid excessive drinking, or better yet, abstain altogether. Many studies show that even moderate drinkers are at risk. Regular alcohol consumption tends to increase over time.
Maintaining Social Connections

Active communication with friends, family, or participation in social activities improves emotional and psychological states. Conversely, loneliness and isolation exacerbate depressive states and contribute to the spread of diseases.
Work-Life Balance and Continuous Learning

Spend more time without phones and social media. Strive to regularly self-improve learn and develop. Mental activity is important for maintaining brain health throughout life. Reading, learning new skills, solving puzzles, or engaging in hobbies can help keep cognitive functions high.