Although certain factors are beyond our control, there are things you can do to extend your life.
Dr. Gary Small, a memory, brain, and aging expert at Hackensack Meridian Health in New Jersey, says, “For the average individual, daily behaviors that are within their control have a greater influence on their health and longevity than genetics.'' “I will give you that,” he told FOX News Digital.
“Even people with a genetic predisposition to developing Alzheimer's disease can prevent symptoms for years by living a healthy lifestyle,” he added.
Small, who is also a behavioral health physician in Hackensack, shared the five most important behaviors you should adopt to live a longer, healthier life.
Check out his tips.
Part 1: Stay positive
Small pointed out that there is scientific evidence that keeping a positive outlook can help you live longer and be healthier.
“Optimistic people have fewer physical and emotional challenges, experience less pain, enjoy higher energy levels, and are generally happier and calmer in their lives,” he said. .
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“We also know that optimism strengthens the body's immune system, which can better fight infections.”
Small says research shows that when people make a conscious effort to be more optimistic, their attitudes actually change.
“Expressing gratitude increases feelings of optimism,” he added.
Part 2: Be active
Many studies have linked regular physical activity to a longer lifespan.
“Cardiovascular conditioning improves circulation, increases endorphins and proteins that strengthen brain cell communication, and boosts heart health,” Small said.
“Many people find it difficult to start, but once they do, they have better energy, sleep, and mood, and those benefits motivate them to continue their exercise habit over time,” he continued. Ta.
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Experts recommend a combination of strength training (weightlifting) and aerobic exercise.
For people just starting an exercise program, doctors said it's best to start slow, set modest goals, and gradually build up your stamina.
He recommended finding an exercise program that you enjoy, such as jogging, cycling, swimming, yoga, spinning, or pickleball.
Part 3: Eat well
According to Small, a healthy diet can have a big impact on life expectancy because it lowers the risk of heart disease, cancer, and other age-related diseases.
“Obesity in midlife increases the risk of dementia later in life, so controlling your eating habits protects your brain health,” he told Fox News Digital.
Omega-3 fats in fish and nuts also reduce increased inflammation, which can damage the brain and heart, Small said.
“Antioxidant-rich fruits and vegetables reduce age-related oxidative stress, which can cause cellular wear and tear throughout the body,” he said.
Doctors also recommend minimizing intake of processed foods and refined sugars to reduce the risk of developing diabetes, which is associated with an increased chance of dementia.
Part 4: Manage your stress
Chronic stress increases the risk of dementia and heart disease, so Small recommends incorporating stress reduction programs into your daily life.
“Meditation and relaxation exercises support a long and healthy life,” he said.
“Just 10 minutes of meditation each day not only improves your mood, but also improves your cognitive performance.”
Part 5: Take care of your health
Small warned that common chronic conditions such as high blood pressure and cholesterol levels increase the risk of cognitive decline, heart disease and shortened lifespans.
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“These diseases can be effectively treated with medicine and a healthy lifestyle, especially exercise and a healthy diet,” he said.
Keeping your health check up-to-date can also help extend your lifespan.
Some of the most common recommendations include mammography for breast cancer, colonoscopy for colorectal cancer, skin cancer screening, sleep health monitoring, cervical cancer screening, eye exams, and prostate exams for men.
