How to live longer: Cut back on excessive exercise and carbs | the health

+ Physical activity provides more will to live
+ Taking 7000 steps a day reduces the risk of death by up to 70%

There is currently a debate about how many years can be added to our lives. The record for the oldest person in the world was recently released: Jean-Louis Calment, from France, 122 years old. Some experts believe the brand will be broken by the end of the century.

According to Duke University researchers, the maximum human life expectancy has increased by about three months per year since 1800, which can be explained by fewer childhood deaths and life expectancy. Harvard researchers revealed that Healthy habits increase life expectancy by about 15 years. But the problem is that few Americans, and certainly few Brazilians as well, have access to healthy lifestyles, and get sick and die sooner at all economic levels, than in other countries. A study published in September showed that people under the age of 65 in the richest regions of the United States had a higher death rate than those in the poorest regions of Europe.

But how do you live a longer and healthier life? There are researchers who say that even a little stress can help, to stimulate hormones, a process in which stress factors such as those related to diet and exercise, which appear to activate genes that delay the aging of cells.

Longevity stress is linked to nutrition. Our ancestors searched for red meat (protein) for energy. But hunting was not always successful and the method was to eat plants. Even today, the human body goes into a state of scarcity if it consumes a lot of vegetables, which activates the longevity genes. It is already known that this type of diet is associated with a longer life, which is why it is important that 50% of the protein comes from plant sources and even from fatty fish. At the same time Advice to reduce your intake of carbohydrates such as pasta and potatoes. Research shows that older adults who regularly consume these carbohydrates are more likely to have cognitive problems.

+ 18 Carbohydrate Rich Foods With Low Glycemic Index

Another sign of scarcity that seems to activate longevity genes is the restriction of all foods, the famous fasting. Low-calorie diets have proven, for some time, to be safe and important for longevity. But the most important thing is to restrict food without malnutrition. The benefit of fasting may come from weight loss, as obesity is a risk factor for chronic low-grade inflammation, which can accelerate aging.

naturally, Exercise should be on the list of those who want to live longer. But research confirms that physical activity should be moderateexercise could mimic the stressful environment of our ancestors, some experts say. In August, the Mayo Clinic published research suggesting the optimal amount of exercise: People who exercised for 2.6 to 4.5 hours a week since the 1990s were 40% less likely to die than those who exercised less. Cardiovascular exercise can extend longevity by doubling the mitochondria, the “power centers” within cells.

High-intensity interval training, or HIIT, has been shown to increase longevity. Strength training can also partially reverse aspects of aging. But don’t overdo it. Doing good aerobic fitness can reduce the risk of death, but research shows that exercising for more than 10 hours per week has been associated with shorter life expectancy.. Good advice from researchers is to do 35 minutes of HIIT, three days a week; Two non-consecutive days of strength training, focusing on the core muscles, arms and legs, with three sets for each muscle group; And he walks 7,000 to 10,000 steps the other two days. And attention: for every hour you sit, move for at least three minutes.

+ Spending too much time sitting reduces the benefits of exercise

Living longer isn’t just about eating and exercising. Researchers have revealed that long-term love relationships are great, too. And if the couple is optimistic, that much better, because believing in better times can also help in having a long and healthy life.