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18 Suggestions for a Longer and Happier Life
18 Tips for Extending Your Lifespan
Everyone wants to live a long and healthy life,
but there isn't just one simple and easy way to do it.
Here are 18 steps you can take in your everyday life
to help you increase the odds of seeing 80, 90, or even 100 years or more.
Safeguard Your DNA to Live Longer
Healthy DNA helps us live longer in a number of different ways.
Healthy DNA reduces the risk of cancer
because genetic mutations are a significant contributor to cancer risk.
In the past, many scientists believed that there was a hard limit to the length of time
that human beings could live because are telomeres.
Telomeres function like aglets on your shoelaces.
They keep your shoelaces from becoming frayed and ripping apart by crimping at the ends.
Telomeres are the caps to the ends of our DNA, and they function in a similar fashion.
Over time, the tips of our telomeres slowly break down,
which increases the risk of health and aging conditions related to its genetic breakdown.
In recent study, researchers proved that changing one's lifestyle to incorporate healthier habits
seemed to have the ability to increase the length of telomeres.
Further research shows that exercise and diet can also have the ability to strengthen telomeres.
This means that taking the advice in this article likely will be able to improve your health
even at a genetic level.
Live consciously to live longer.
An 18-year longitudinal study has shown that one of the strongest and most reliable factors
which contribute to long life is personality grounded in conscientiousness.
In this lengthy study, researchers considered a large variety of personality attributes
to see which factors helped people live longer, such as persistence and attention to detail.
Researchers found that one of the strongest correlations between personality and long life
was conscientiousness.
People that considered how the things that they did affected themselves and others
were more likely to live longer because they were more likely to make thoughtful life decisions.
They were more likely to take steps to maintain and safeguard their health,
and they were also more likely to choose careers and relationships that fit themselves in a healthy way.
They also had more impact in healthy relationships and tended to be more successful in their careers.
Maintain strong friendships to live longer.
There is also strong evidence that sharing your lives with others has the ability to improve your health and your life.
Keeping strong connections with your friends has the ability to help you live longer,
and this correlation is stronger the older that you happen to be.
An Australian study showed that elderly individuals that were active socially
and fostering friendships with others that were more likely to live longer than those
that were not as active socially.
Early men and women with more friends were more likely to still be alive after 10 years
than those with fewer friends.
A full research reviewed nearly 150 studies also strongly reinforces this correlation
between positive social activity and longevity.
Pick your friends intelligently to live longer.
Although strong friendships may help you live longer later in life,
poorer friendships can also have negative impact on your longevity throughout your lifespan.
Choose friends that make positive life and health choices
makes more likely that you will also make intelligent and proactive decisions with regard to your health.
In one series of studies in particular,
there was a strong correlation found between having a friend gain weight and gaining weight yourself.
If one of your friends gains a lot of weight and becomes obese,
this increases your odds of becoming obese by nearly 60%.
People with friends that smoke are often more likely to start smoking themselves.
And if you surround yourself with smokers, it also makes it much harder to quit.
In this case, like many others, making positive life changes can have a positive effect of those around you.
If you are actually successful in quitting smoking,
it makes it more likely that others around you will quit as well.
And the same goes for losing weight.
This applies to your younger people in more ways.
If you surround yourself with others that are taking more significant risks,
such as driving fast, taking drugs, or other risky behaviors,
it increases your risk of early mortality significantly.
Stop smoking to live longer.
These days, everyone knows that smoking is bad for you,
but many people keep smoking, resigned to the mistaken belief that the damage has already been done.
In fact, there are strong and powerful benefits to quit smoking,
no matter how young you were when you picked up the habit,
or how old you were when you chose to quit.
Many people also feel that the benefit of quitting at a later age
is overshadowed by the difficulty to quit.
But this also appears to be a huge mistaken belief.
Researchers in Great Britain conducted a 50-year longitudinal study
which showed the benefits of smoking cessation at a variety of different ages.
They found that individuals that stopped smoking by the age of 30
lived on average 10 years longer than those that continued smoking throughout their life.
Those that quit at 40 lived 9 years longer.
Those that quit at 50 lived 6 years longer.
And those that quit at 60 lived 3 years longer on average.
Taking naps can help you live longer.
In America, many people think that frequent napping is a sign of laziness.
But there is also strong evidence that taking naps on a regular basis
does have a protective effect upon the heart.
In many areas of the world, afternoon naps are ingrained part of the culture,
and scientific evidence shows that naps may be a proper and healthy aspect of a day-to-day activity.
Researchers concluded or conducted a study researching over 25,000 men and women.
They found that regardless of sex, individuals that napped regularly
had a greater than 35% risk of dying from a heart disease at a given age
than those that only napped occasionally.
Scientists hypothesized that napping may strengthen the heart
by reducing the levels of stress hormones, such as cortisol.
Stress hormones are beneficial in emergency situations or over short time spans,
but chronic stress wrecks all sorts of havoc on the cardiovascular system
as well as other systems in the body.
Eat like a Mediterranean and live longer.
The Mediterranean lifestyle has done wonders to enhance our knowledge
of how diet affects lifespan and life quality.
In the Mediterranean, people tend to have a diet that is high in fish, whole grains,
veggies, fruits, and heart-healthy oils, which helps them live longer.
A review of 50 studies including more than 500,000 men and women from the Mediterranean
provided powerful evidence that this lifestyle was highly conductive with a long life.
In particular, researchers found that this form of diet greatly reduces
the odds of experiencing metabolic syndrome, which has a starkly negative impact on lifespan.
Metabolic syndrome is the name for a collection of related conditions
such as high blood pressure, high blood sugar, obesity,
which all vastly increase the risk of diseases such as diabetes and heart disease.
Choose the Okanwaan diet.
The residents of Okanwaan, Japan, were once recognized for living longer than anyone else on Earth.
Scientists have concluded a number of studies regarding the members of this culture
and found that their diet had a powerful impact on the unique ability to live longer than anyone else in the world.
Residents of Okanwa have classically followed a very traditional diet centered around
yellow and green vegetables, which contributed to their longevity.
In addition to this, Okinawans naturally subsidized on restricted diets,
which also appears to have extended their life spans.
The Okinawan, it has long been a strong tradition to only eat 80% of the food served in a meal.
Recent changes in life expectancy in younger Okinawans also supports the hypothesis
that diet allowed these Japanese to live longer and healthier lives.
As younger Okinawans have turned away from these traditional dietary habits,
they no longer live the long lives that their elders have experienced.
Get hitched to live longer. Being single may have its benefits, but it's not conducive to a long lifespan.
On average, married couples live longer than their single cohorts.
There are a number of different reasons for this, some psychological and some social.
There are many scientists that believe that the economic and interpersonal support
that is necessary in a healthy marriage helps those in the marriage live longer.
Anecdotally, this can be seen in couples that live long lives together and die at nearly the same time.
This connection to the partner increases the desire and will to live.
Once the partner is gone, this often causes the other to lose the inner strength which keeps them going.
Even in the case of those that have been widowed or divorced, a previous marriage seems to have a positive impact on mortality.
Those that have been married earlier in their life also tend to live longer than those that have never been married.
Drop the pounds to live longer. One of the most powerful things that you can do to help yourself live longer, happier and healthier life is to simply lose weight.
Obesity is one of the strongest risk factors for a wide variety of health conditions.
Obesity increases the risk of both testosterone deficiency and HGH deficiency.
It can also vastly increase the likelihood of diabetes, health disease, heart attack and stroke.
The worst form of fat in regards to your health is known as adipose fat.
Adipose fat cells are located mostly around your midsection, stomach and thighs.
They are simultaneously the hardest form of fat to get rid of and the most dangerous to both your short-term and long-term health.
A five-year study of African Americans and Hispanics have shown that engaging in healthy exercise habits and consuming more fiber are two particularly strong ways to burn belly fat.
Simply dieting can show some improvement, but studies show that if diet and does not combine with exercise, then the individual is more likely to burn muscle before fat, which reduces the benefits of dieting and can negatively impact health as muscle mass contributes strongly to positive health.
Exercise regularly to live longer. Whether you are at a healthy weight or you are overweight, engaging in regular exercise can have a spectacular impact on your overall health and outlook.
People that engage in healthy exercise habits clearly live longer lives than those that commit to a more sedentary lifestyle.
A multitude of studies have outlines the various benefits. Exercising on regular basis alleviates depression, reduces cancer risk and diminishes the risk of diabetes, stroke and cancer.
Cardiovascular exercise works out the heart and the circulatory system. An anaerobic exercise stimulates the muscles and strengthens the structural capacity of the body, defending against frailty.
There is even scientific evidence that physical activity positively impacts cognitive health as well, reducing the risk of general cognitive impairment as well as the risk of neurodegenerative diseases such as Parkinson's and Alzheimer's.
Ideally, you should not engage in moderate physical activity for at least 150 minutes each week.
Drink moderately to live longer. In the not so distant past, many people believe that alcohol had a universally negative impact on health, but in recent decades it is becoming more and more clear that mankind has evolved to incorporate alcohol consumption into health.
People that drink moderately are less likely to experience heart disease than others that don't drink anything. Alcohol does seem to have some antioxidant effects on the body when imbued in moderation, but long-term heavy drinking counteracts these benefits with negative impact over liver health.
Overconsumption of alcohol can also lead to other health problems such as obesity, increased blood pressure and cognitive decline, so it is important to be judicious with alcohol consumption.
To experience the optimal benefit of alcohol consumption with minimum risk of negative effects, the American Heart Association suggests that men should drink two alcoholic beverages per day and women should drink one per day.
This isn't to say that those do not drink take up the habit, however. There are a number of different ways to safeguard your heart rather than drinking, and if you aren't interested in doing and drinking, there is a reason to start simply for your health.
Engage in spiritual or self-reflective activity to live longer.
Research shows that at least some kind of link between religious activity and longevity. People that go to church or attend forums of spiritual gathering live longer lives on average than those that have never attended church at all.
Seriously? It's okay. I had to redo the whole thing.
