Weight loss may come to mind first when you hear words like healthy eating, physical activity, exercise, nutrition, but that alone There is none. A lifestyle consisting of physical activity and a proper diet is very important to your overall health. To maintain a healthy body and calm mind, an active daily life and a diet containing balanced nutrients are essential. Therefore, it directly improves life expectancy statistics.
According to the latest WHO data released in 2020, Japan's life expectancy is 81.5 for men, 86.9 for women, and 84.3 for life expectancy overall, making it the number one life expectancy in the world.
The life expectancy of Japanese people is long mainly because there are few deaths from ischemic heart disease and cancer, especially breast cancer and prostate cancer. This low mortality rate is mainly due to low obesity, low consumption of lean meat, and high consumption of plant-based foods such as fish, soybeans and tea. Obesity is low in Japan (4.8% for men and 3.7% for women). By comparison, in Canada, 24.6% and 26 adult men
In 2016, 2% of adult women were obese (BMI ≥30). Obesity is an important risk factor for both ischemic heart disease and various types of cancer.
Moreover, the lifestyle maintained by the Japanese is much more active than the population of other countries. According to one survey, Japanese people prefer bicycles as a means of transportation, and most of the time they cover local distances on foot.
* Japanese population reduces meat and consumes more fish and seafood
* consumes various forms of soybeans
* consumes relatively little sugar and starchy foods
* without sugar Consume green tea.
This is an important factor for good health, along with certain diets and healthy cooking methods such as steaming and boiling.
Many believe that life expectancy is primarily determined by genetics.
However, genes play a much smaller role than originally thought. We found that environmental factors such as diet and lifestyle are important.
Here are some habits related to longevity:
1. Avoid overeating. Studies of people known for
longevity also show a link between low calorie intake, longevity, and reduced likelihood of illness.
2. Eat more nuts
Nuts are a nutritional powerhouse. Rich in
proteins, fiber, antioxidants and beneficial plant compounds. In addition, they are an excellent source of several vitamins and minerals such as copper, magnesium, potassium, folic acid, nicotinic acid, vitamins B6 and E. Nuts have beneficial effects on heart disease, high blood pressure, inflammation, diabetes, metabolic syndrome, tummy fat, and even some forms from cancer
3. Turmeric must be included in our diet
Curcumin, the main bioactive compound of turmeric, has antioxidant and anti-inflammatory properties. Some animal studies suggest that it may extend lifespan.
4. Eat plant-based foods.
5. Maintaining a physically active routine
Regular physical activity can extend your lifespan. It's best to exercise at least 150 minutes a week, but even small amounts can help.
Spend time playing games outdoors instead of watching TV or movies. Instead of playing at home, gyms, swimming lessons, dance training, etc. are better choices for leisure activities.
6. Avoid smoking and limit drinking
Smoking cessation can significantly extend your lifespan and is never too late to quit smoking. When drinking
alcohol, moderation helps prevent illness and prolong your lifespan. Wine is especially beneficial.
7. Stay stress-free
You can extend your life by approaching ways to reduce anxiety and stress levels.
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