When you think about adopting a healthier lifestyle, you may be fooled into thinking that you have to change every aspect of your life. But experts say just a few small adjustments can significantly improve your health.
The benefits of living a healthier lifestyle have become even more clear after new research shows that doing so can offset more than 60% of genetic influences and add an additional five years to your life. became.
The study, published in the journal BMJ Evidence-Based Medicine, is the first of its kind to examine how a healthy lifestyle can counteract the genetic influences that can predispose people to short lives. This is my first time.
Researchers found that people with a high genetic risk of having a short life expectancy had a 21% higher risk of dying prematurely than people with a low genetic risk.
But in addition to having a genetic predisposition to a shorter lifespan, leading an unhealthy lifestyle more than doubles the risk of dying prematurely, the study found.
Having a “favorable” lifestyle, such as not smoking, exercising regularly, getting enough sleep, and maintaining a healthy diet, helped offset this risk of premature death by about 62%.
“Participants at high genetic risk could increase their life expectancy by approximately 5.22 years at age 40 if they practiced a good lifestyle,” the researchers wrote.
5 ways to live healthier
Having a healthier lifestyle doesn't mean overhauling your diet or hitting the gym every day. It's more sustainable to make small changes, build habits over time, and ultimately change your life for the better.
We asked nutritionist and life coach Yasmeen Al Sumait and Daniel Herman, SAQ coach and founder of fitness platform Bio Synergy, to share their top tips.
move your body
Both Al Sumate and Herman recommend incorporating short bursts of activity throughout the day. Whether it's his 10-minute walk twice a day or a few minutes of stretching before bed, getting up and moving around is essential to improving your physical and mental health.
replace sugar
An easy way to reduce your sugar intake and improve your health is to replace sugary drinks with water or herbal tea. Doing so “not only reduces your calorie intake, but also supports hydration and kidney function,” says Al Sumait.
Add vegetables to every meal
Adding a serving of vegetables to every meal increases your fiber and nutrient intake, says Al Sumait. This helps with digestion and immune health. Adding a variety of vegetables can also be beneficial to your gut health, as experts say aiming to eat 30 different plants a week will contribute to improving your gut microbiome. There is a possibility.
prioritize sleep
Many Brits don't get enough sleep and this may be contributing to an unhealthy lifestyle. In fact, recent research suggests that 7.5 million people (1 in 7 people) get less than 5 hours of sleep each night. Lack of sleep is associated with many health problems, including a weakened immune system, high blood pressure, and heart disease.
“Prioritize sleep by establishing a consistent bedtime routine to give your body a rest and fully recharge,” Herman advises.
practice mindfulness
Herman also recommends practicing mindfulness and meditation to reduce stress and promote mental health. A 2020 study also found that mindfulness may reduce physical pain and help people cope better with negative emotions.
clock: Simple exercises to reduce back pain
Read more about health and wellness: