5 Habits That Are Scientifically Proven Can Extend Their Life

JAKARTA - Many people want to live a long life with good health quality. Luckily, various studies have found several activities that can increase life expectancy. Apart from extending life, some of these activities improve the quality of life as they age.

"The question we should focus on is not only about longevity, but how can we age healthily," said Amanda Boyce, PhD, a scientist at the National Institute on Aging.

Here are 5 activities that allow you to live longer and age healthyly revealed by science, as reported by the Healthline page.

1. Implement Mediterranean Or Japanese-style Diet

Research shows that the best diet for longevity is the Mediterranean diet and Japanese/Okinawa diet. Despite coming from different cultures, these two diets have similarities.

This diet applies a rich diet of fish as a good source of protein for the brain and heart. In addition, consuming a lot of fresh or fermented vegetables, reducing processed foods and excess sugar.

Alyssa Kwan, a nutritionist from Stanford Medicine, stressed that there is no instant diet that can immediately have a big impact. The most important thing is choosing a diet that can last in the long term.

"Focus on one small change that suits your taste and culture. For example, if you like nuts, use it instead of white rice. If you don't like fish, choose another source of protein," advises Kristin Kirkpatrick, a nutritionist from Cleveland Clinic.

2. Control Weight

Obesity is related to various chronic diseases such as heart disease and diabetes, as well as shortening age. In fact, losing just 5% of weight can have a major impact on health, such as lowering blood sugar levels and blood pressure.

Dr. Frank Hu of Harvard stated that maintaining ideal body weight throughout life is essential for a long life and better quality of life. Weight loss through lifestyle changes, drugs, or surgery is also shown to reduce the risk of chronic illness and premature mortality.

3. Reduce Sitting Too Long

Many people unknowingly spend too much time sitting, such as in front of a computer, watching TV, or socializing. However, the habit of sitting for too long risks increasing chronic diseases, such as diabetes and heart disease.

Even if you regularly exercise, sitting too often is still dangerous. Therefore, try to move more throughout the day. For example, stand or walk for a while every hour, use stairs instead of elevators, and walk when calling or watching TV.

4. Expand Physical Activities

Exercise is one of the best ways to maintain the health of the body and brain. Recent research shows that heart and lung fitness is closely related to brain health, especially in terms of cognitive memory and function. As an initial guide, the CDC recommends at least 150 minutes of moderate intensity exercise per week.

"Sports not only keep the body strong, but also slow the decline in brain function as we get older." said dr.tandy Ward of Stanford Medicine.

You can start walking every day, combining physical activity with daily routines, such as just watching TV while exercising, and looking for fun types of exercise to make it easier to be consistent.

5. Quit smoking

You may have heard this a lot, but the facts remain the same, quitting smoking will keep you alive longer. Research led by Dr. Frank Hu shows that not smoking is one of the 5 main factors that prolongs life.

Quitting a cigarette can prolong your life if done together by maintaining ideal weight, exercising regularly, eating healthy, and consuming little alcohol.

Cigarettes are associated with various serious diseases such as cancer, heart disease, diabetes, and lung disorders (COPD). Quit smoking not only reduces the risk of this disease, but can also increase the age of up to 10 years longer.