Have you ever stopped to think about what you need to do to live longer (and better)? Of course, there is no single, miracle recipe that can solve all problems, as longevity depends on many different factors. But there are some habits and precautions that can be taken to increase not only the number of years lived, but also the quality of life that is reflected in the independence, vitality and absence of pain or limitations in each person’s life.
“Most of these habits for a long life will seem quite cliché and they really are, precisely because they have been known and scientifically proven for a long time and thus have already fallen into popular knowledge. My strategy for inserting these clichés into the patient’s routine is to explain why and how each of these measures is important and determinant in successful aging,” says Priscila Abiko, geriatrician at the Edmundo Vasconcelos Hospital.
According to the specialist, six factors are essential to have a longer and healthier life and can generate a solid structure for the adversities that may arise, which the geriatrician defines as physiological reserve. “The physiological reserve is like a saving that we make throughout life to be able to use when necessary, for example in the face of an infection, fall, heart attack or any other illness. If we do not create these savings, we will not have the resources in the body to fight these adversities satisfactorily. The same applies to the development of a healthy mind to face the emotional difficulties and losses that occur with aging,” he says. So it’s never too late to start putting these guidelines into practice. Check out the six points highlighted by the doctor.
Tip 1 – Exercises
The first essential tip is to perform regular physical exercise. “The best activity is the one you can do, considering your physical state and financial resources. Start with a few minutes a day and work your way up to a minimum goal of 150 scheduled minutes per week,” she explains. According to the doctor, the best strategy is to alternate aerobic exercises (vigorous walking, running, cycling, dancing and other sports), as these strengthen the heart and blood circulation, improve lung capacity, reduce obesity, reduce stress and increase well-being; with anaerobic exercises (such as weight training and pilates), which generate increased muscle strength, balance, bone strengthening and reduced obesity.
Tip 2 – Nutrition
A balanced diet is a major factor for vitality. “Eat ‘real’ food, such as meats (which offer protein), vegetables (which are antioxidants and rich in vitamins), salads, fruits, and grains. Avoid industrialized, fatty foods with a lot of sugar (don’t forget that bread, pasta, crackers, among other carbohydrates turn into sugar within the body, no matter how salty they are)”, highlights the geriatrician. She points out that a diet rich in fats and carbohydrates and low in proteins, vegetables, fruits and legumes also generates obesity, diabetes, inflammatory diseases and increased cardiovascular risk.
Tip 3 – Stay active
Priscila points out that exercising the brain also contributes a lot to a longer and healthier life. “An active mind reduces the rate of dementia and is essential for mental and physical health. It is important to stay active whether working, committing to work, commitments and social activities, reading, having daily tasks and goals, playing games and other activities, in addition to social interactions”, he praises. According to her, these activities help to prevent dementia and to regulate the internal well-being system. But she warns that you need to be aware of overwork and excessive stress that causes oxidative damage.
Tip 4 – Take care of the psychological part
When talking about avoiding stress, in the psychological field, treating psychiatric illnesses such as anxiety and depression is of fundamental importance for a long life. “Studies have shown that people with depression have a life expectancy of 10 to 15 years lower than the general population. This is due to the release of stress hormones, an increase in inflammatory factors, not to mention the association of psychiatric illnesses with suicide and substance abuse,” he adds. According to the doctor, some practices to avoid mental illness are meditation, yoga, mindfulness, psychotherapy and leisure activities.
Tip 5 – Quit smoking and excessive alcohol consumption
The expert states that quitting smoking improves practically all organs and functioning of the body. “It reduces the occurrence of heart attacks, strokes, lung diseases, oncological diseases, pulmonary emphysema and dementia. As smoking is a disease, seek medical help to receive a complete treatment and thus increase the success rate in quitting smoking,” he says. According to her, avoiding excessive alcohol consumption is also essential to avoid conditions related to liver diseases, vitamin and nutritional deficiencies, neoplasms and dementias.
Tip 6 – Treat diseases, carry out preventive exams and seek a doctor
It is important to always take care of and treat existing diseases such as diabetes, hypertension, heart failure, obesity, among others. “Abandonment of the indicated treatments can generate serious and even fatal complications,” says the geriatrician. In addition to treatments, it is also essential to invest in disease prevention, performing routine exams (or check-ups) to identify health changes early. “In this way, it will be possible to institute treatment as soon as possible, before the disease worsens and brings greater sequelae,” he says. Some of the most relevant tests are those linked to bowel, breast, cervical cancers, osteoporosis, hypertension and diabetes.
To be aware of all this, Priscila Abiko offers a final guideline. “Make regular appointments with your trusted doctor. The treatment of diseases and early diagnosis can provide you not only with a longer life, but also with quality, independence, without limitations to enjoy what brings meaning and happiness”, he concludes.
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