Como viver mais: bons hábitos para uma vida saudável

"There is no 'magic' key to living a longer life - but we do know that certain factors in our genetic make-up and lifestyle can influence both the length and quality of our life." agrees GP Dr Zoë Watson. "Two of the biggest lifestyle factors which we know can heavily influence our health are fumar and alcohol consumption.

"Smoking is linked with an increased risk of many types of chronic diseases, including câncer, heart disease, derrame, DPOC, doença vascular periférica (doença arterial periférica) - e muitas outras condições crônicas.

"Consumo de álcool in excess also increases the risk of heart disease and stroke, several types of cancer and of course liver disease - amongst many other conditions. So, reducing smoking and drinking alcohol to occasional consumption or in moderation could lead to a significant improvement in both the length and quality of life," says Watson.

1. Consuma mais proteínas vegetais

These days, many of us are increasing the amount of protein we eat from vegetable sources, either due to diets veganas ou vegetarianas, ou devido ao impacto da produção de carne no planeta. E grande parte dela é bastante saudável. Mas você sabia que o 'estresse' que esse tipo de proteína causa em nosso corpo também pode ser benéfico?

According to a revisão in 2019 our bodies are hard-wired genetically to become 'stressed' when we eat a lot of vegetables, as in days gone by this meant that hunts had gone wrong, and we were in danger. Eating more vegetable protein can induce a process called 'hormesis' in which stressors activate the genes that slow down cell growth and ageing.

We all know that exercise is good for us, but have you ever tried a Sessão de HIIT? High impact interval training involves thirty seconds of full-on exercise followed by thirty seconds of rest for the duration of a workout. In 2017, a estudo found that this type of exercise helped to improve 'age-related decline in muscle mitochondria', a process which helps to generate chemical energy in cells. This helps to reduce adverse effects of ageing on the body.

It's time to turn that frown upside down. Why? Because according to a estudo de 2019, o otimismo pode ajudar a aumentar nossa expectativa de vida. Embora alguns aspectos de ser otimista pareçam ser hereditários, nosso ambiente e a forma como passamos nosso tempo também têm impacto. Sentir-se mais positivo e viver mais? O que não amar!

Of course, nutritional balance is a great thing for our overall health. But have you thought about the other sort of balance? A estudo in 2012 discovered that being more flexible can mean living longer. Booking into a aula de ioga might do wonders for your ability to bend, but even simple exercises such as balancing on one foot at a time - perhaps while the tea brews - can help to improve your stability, flexibility and even mobility.

A estudo de Harvard released in 2017 discovered that one of the factors that kept participants healthy into old age was their level of satisfaction in their relationships. Na verdade, ter relacionamentos próximos positivos e laços sociais fortes parece ter contribuído para atrasar o tipo de declínio — tanto mental quanto físico — que acompanha o envelhecimento. Então, talvez seja hora de se reunir com sua melhor amiga ou marcar um encontro romântico com sua outra metade.

We've become accustomed to believing that eight hours of sleep a night is the holy grail for our health. But a estudo released in 2014 found that not only does seven hours of slumber seem to be better for our health, but that sleeping too much or too little can both increase the chance of early death. It's also important to maintain padrões de sono regulares patterns - going to bed and getting up at roughly the same time each day if you want to increase your chance of a longer life.

Whether it's cracking a joke with friends or chuckling in front of a funny movie, we all know that laughter reduces stress and helps us to feel good. But having a good sense of humour could also help you to live longer. A estudo in 2016 discovered that women who scored high in the humour stakes had a 48% lower risk of death from any cause. Men who were similarly wired had a 74% lower chance of death from infection.

It's not to everyone's taste but having a cup of green tea could work wonders for your health. In fact, a estudo in 2015 discovered that micronutrients in this drink help to reduce the risk of heart attack, stroke, and vascular disease.

For those fonder of a daily coffee hit, don’t worry. A 2021 estudo discovered that moderate consumption of this popular pick-me-up (1-6 cups a day) mostrou uma redução de 56% no risco de morte.

If you're complacent with your dental hygiene, it might be time to clean up your act. According to a estudo released in 2013 not only can má higiene bucal impact your appearance and potentially increase the need for expensive or painful dental work, but it could also raise your risk of heart disease as a result of increased inflammation, and bacteria seeping into the bloodstream.

If your job means you're desk-bound, or you spend more than six hours a day sitting, it's time to get on to your feet. Standing up and walking around are an important part of staying healthy and maintaining a healthy weight. A estudo published in 2018 revealed that if you sit for longer than six hours a day, you have a 19% increase in your risk of premature death, compared with those who sit for less than three hours a day.

Todos sabemos que a vida não oferece garantias. Mas ao manter-se fisicamente ativo e adotar um estilo de vida e uma alimentação saudáveis - e ao prestar atenção às coisas que se acredita influenciar a expectativa de vida - pode ser possível aumentar as chances de viver uma vida longa a nosso favor.