Keeping both your body and brain healthy is an important part of living as long as possible. It’s always important to prioritize your overall health, but as you get older and your risk for certain diseases increases, you may be especially eager to pivot to a healthier lifestyle. Fortunately, there are many healthy habits you can practice to promote health and longevity even after age 40 (or at any point in your life). In fact, living the healthiest and longest life may be easier than you think.
To find out some of the most important habits you can implement for a healthier brain, body, and ultimately a longer life, we spoke to health expert Joanna Wen, certified health coach and founder of Spice & Greens. I heard. she told us a balanced diet, regular exercise, and get enough sleep It’s at the top of the list. Check out her expert insights below.
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1. Eat a balanced diet
You’ve probably heard it many times. “You are what you eat.” But Wen reminds us that it’s important not to extrapolate the effects of your diet. After all, eating a balanced diet that nourishes your body is one of the best things you can do to extend your lifespan.
“Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the nutrients needed for optimal physical and cognitive function,” she says. says.
She points out that “a healthy diet rich in antioxidants and anti-inflammatory foods can help reduce the risk of age-related cognitive decline and improve brain health.” . Fortunately, there are many delicious anti-inflammatory foods.
2. Exercise regularly
Regular exercise is another important factor in living a long and healthy life. Finding time to wake up every day and move your body does wonders for both your brain and body.
“At least 20 minutes of physical activity a day can help maintain a healthy weight, reduce the risk of chronic diseases such as diabetes and heart disease, and improve cognitive function,” says Wen. “Exercise releases endorphins, which boost mood and reduce stress, leading to brain health and an overall sense of well-being.”
With so many different types of exercise to choose from, you’re sure to find your favorite, including running, weightlifting, and yoga.
3. Get enough sleep
However, staying healthy isn’t just about exercise. Taking time to rest and getting enough sleep is also very important. Sleep plays an essential role in almost every area of health. Maintaining a proper sleep schedule is one of the great ways to promote longevity.
“Quality sleep is essential for physical and cognitive recovery, and sleep deprivation is linked to a variety of health problems, including obesity, diabetes, and heart disease,” warns Wen. She recommends getting at least seven hours of sleep each night.
Many people struggle to sleep well every night. However, there are many habits that can help improve your sleep schedule. “Establishing consistent sleep habits, avoiding caffeine and alcohol before bed, and creating a relaxing sleep environment all contribute to improved sleep quality and overall health and longevity,” Wen said. I am listing it.
There are many factors that contribute to overall health and can affect longevity. Some factors, such as genetics, are beyond your control. But making an effort to practice healthy habits like Wen suggested can be a great way to stay as healthy as possible, and in some cases can add years to your life.