Small Changes to Live Longer

small changes to live longer

Small changes you can make every day - to live longer!

Every day we make choices that determine our lifespan. A common assumption for leading a long, prosperous life is that every day we must exercise for 30 minutes and eat three healthy meals a day. While this proves true, it is daunting and unrealistic for many of us.

How can you change your lifestyle for the better, and add years to your life without overhauling your lifestyle? Here are a few small and easy steps anyone can take any day and every day to prolong your life and improve your overall health:

  1. Add more healthy food and subtract unhealthy foods. We’ve all been told 50% of our plates should be stocked with veggies. But did you know that small changes like cutting back on sweets and replacing it with health options like nuts, vegetables, and legumes could add years to your life? To see just how much small changes can impact your life, a team at the University of Bergen, Norway created a model using data from the Global Burden of Diseases study. On one side you can calculate your expected lifespan based on your current dietary habits and on the other you can estimate how many years you can add to your life by adding healthy foods to your diet or how many you can subtract by adding unhealthy items like sugary beverages, refined grains, and red meat.

  2. Move. And then move some more. Make a conscious effort to incorporate movement throughout your day. If you work in a job with repetitive motion, it is crucial to stretch these muscles throughout the day to prevent strain or injury in the long term. If you work a desk job, set a timer that reminds you to stand up every 30 minutes to 1 hour. Stretch your arms above your head, fingers to the sky, and shake out your legs. Better yet, take three laps around the office or your home. Don’t underestimate the power of walking, it’s one of the easiest and effective forms of exercise and a great starting place for a new exercise regime.

    Can’t fit in a couple laps or a 10-minute walk? Open a window, or just step outside and take three long deep breaths. You will find these small, mindful movements to be much more energizing than surfing social media.

  3. Stay Hydrated. Getting the right amount of fluid, helps our bodies move nutrients to our cells, flushes bacteria from the bladder and keeps our joints limber. Try to incorporate more water into your day but adding in a glass with each meal and/or snack time. Remember water-rich foods like fruits, vegetables, and soup all count toward the daily goal of 30-50 ounces per day. If you already drink enough water, it may be time to invest in a carbon-filtered water pitcher that filters out heavy metals, chlorine, and other chemicals used to treat recycled tap water. Or try the following recipe to replenish your cells with electrolytes:

    8 oz boiled water

    2 pinches of salt

    1 tablespoon honey

    Juice of 1-2 limes

  4. Reduce plastic packaging. Plastic packaging contains hormone disrupting agents, such as phthalates, or diphenyl derivatives like bisphenol (BPA). Under heat, these ‘microplastics’ can leach into the products they “protect” and are extremely hard to detect and prevent. Buy glass, stainless steel, silicon, and/or ceramic containers to transfer plastic-packaged foods into. Use metal measuring cups instead of plastic ones and avoid shower curtains and liners made with PVCs.

  5. Make time for yourself. We all need some me time. If you can’t fit in time at the gym or walk into your day, make sure to steal some time for yourself. Meditation is becoming more and more popular, but if that’s too far-fetched journaling is an excellent way to reduce stress and improve your mental health. Multiple studies have shown that writing down your feelings can lower blood pressure, improve mood, and help us process emotions. If you don’t know what to write about you can start by listing things you’re grateful for or jot down your feelings around a specific subject or event that happened during your day.