10 Ingredients for a Longer, Happier Life
Alongside maintaining a healthy weight, not smoking and eating plenty of greens, there are other impactful things you can do to live longer and stay healthy. Longevity is a well-researched topic but some of these proven ingredients for a longer, happier life may surprise you.
1. Prioritise your happiness
When we are positive, our brains become more engaged, creative, motivated, energetic, resilient, and productive. Science has backed up the aged-old adage that laughter is the best medicine. Studies such as these have found that laughter and being optimistic improves blood sugar levels, boosts your immunity, and reduces your chances of infection and illness.
Being in a state of happiness gives you a competitive advantage in work and life and yes, you can train your brain to be more positive. There are several positive psychology strategies that can increase your happiness levels. Experiencing awe-inspiring sights, tastes, and sounds plus doing what you love will boost your optimism which in return, improves your mental and physical health.
2. Hara hachi bu
The Japanese saying hara hachi bu, eat until you are 80% full, is the key to a long and healthy life, according to experts. The people of Okinawa in Japan have the longest life expectancy in the world. On average, men live until 84 and women until 90. There’s also a high number of centenarians on the archipelago that’s located south of the mainland where the East China Sea meets the Pacific Ocean.
Researchers have figured out the Okinawans’ secret. They eat only what’s required. It’s a mindful eating practice that dates back to Confucian teaching. When you stop eating as soon as you feel only slightly full and eat slowly, your body will respond to the cues that tell you you’re no longer hungry. It will allow your digestive system to process the food you ate quicker, and your waistline will never expand.
3. Spice up your diet
If pepper and salt are your only go-tos in the kitchen, it’s time to broaden your culinary horizon. There are so many herbs and spices that do not only provide great taste, but also present multiple potential health benefits. Herbs and spices such as turmeric, ginger, cumin, peppermint and many others are packed with anti-inflammatory properties, cognitive boosters, and may even speed up your metabolism.
Preliminary research presented at the American Heart Association’s Scientific Sessions 2020 suggests that people who consume chilli peppers may live longer and have a significantly reduced risk of dying from cardiovascular disease. It can even increase the two feel-good chemicals in the body – endorphins and dopamine. Even if you simply don’t like the heat, these are convincing reasons to add a little more spice.
3. Move your body
The benefits of physical activity are plenty, but so are the reasons for avoiding it. The biggest excuse is not having the time. It’s the most common answer people give when asked why they don’t exercise. For many, scrolling through Instagram or watching TV simply is more important, valuable or enjoyable than exercising. The problem is that you’re not doing your body any favours.
In addition to the recommended 30-plus minutes of moderate-intensity exercise most days of the week, incorporating strength and resistance training to build muscle is hugely beneficial at any age. Just remember that some exercise is better than none. It could be as simple as getting up half an hour earlier and going for a walk around the block. Let’s be honest, you can always find time for exercise but only if you make it a priority.
4. Get quality sleep
Have you ever considered that your sleep habits, harmless as they may seem, could potentially keep you from living a longer and healthier life? The quality of our sleep influences our health and ultimately our lifespan on all levels. High-quality sleep supports our body’s immune system and fuels the restoration and repair of our cells, tissues and organs. Sleep is also an important tool to help you stay mentally sharp, regardless of your age.
With all the responsibilities, stress and overstimulation in our daily lives, many people have trouble sleeping. According to research, almost a third of us drag ourselves out of bed every morning because we haven’t slept well. If you tend to toss and turn most of the night, try some of the proven ways to beat insomnia, from more exercise to creating a restful environment, and from limiting daytime naps to investing in a more comfortable bed. A wind-down routine to detach from the day is also beneficial, although doing it with wine is not the healthiest way.
5. Keep good company
Strong friendships and relationships are proven to be just as important to the overall quality of life as choosing not to smoke, eating healthy foods and getting enough sleep. Developing and maintaining close friendships takes effort but the joy, support and comfort it brings make it a worthwhile investment. Marriage is also said to be linked to a longer life, although not everyone agrees. Jessie Gallan, Scotland’s oldest living person at 109 until her death in 2015, said the secret is to “eat your porridge and avoid men”.
Researchers have found that people with strong social ties were happier, better adjusted, had fewer health problems, and indeed lived longer. One study surveyed more than 280,000 people in nearly 100 countries and found that people who placed more importance on friendship and family said they were happier, more satisfied, and healthier than those who didn’t. True friends allow us to be our authentic selves. Spending time with them, virtually or in person, is essential for our emotional equilibrium.
6. Get your health checks
Regular personal health checks and blood tests may not make you healthier, but they are important. Staying on top of your health and catching potential risks or issues early on can save your life. If you notice any changes such as a lump, new mole, sudden weight loss or change in bowel movements, don’t wait until it goes away. Schedule an appointment with your GP. There’s nothing to lose and everything to gain by just getting it checked.
Make sure to also look after your oral health. The condition of your teeth reflects your overall health and wellbeing, so daily brushing and flossing may help extend your life. Poor dental care can lead to a whole raft of issues including heart disease, respiratory infections, even dementia and cancer. Maintaining healthy teeth and gums is a lifelong commitment, so don’t skip that annual visit to the dentist and hygienist.
7. Relax in green space
Immersing ourselves in nature, as long as we feel safe, is good for our health. It’s a natural stress-reliever, calms our busy brains and instantly lifts our mood. As an antidote for stress, time in nature can lower blood pressure, reduce nervous system imbalance, enhance our immune system, increase self-esteem, reduce anxiety and lessen aggression.
Both correlational and experimental research has shown that interacting with nature has cognitive benefits. Studies have found that even the sounds of nature may be restorative. Participants who listened to crashing waves or crickets chirping performed much better on cognitive tests than those who listened to the sounds of city life. That’s one of the reasons why green space, or blue space, is such a vital part of urban design.
8. Keep your brain active
Keeping your mind sharp as you age should be a priority as our brains do shrink, and the blood flow within it slows. Don’t worry. You don’t have to go out and buy a stack of sudoku or crossword puzzle books as soon as you forget where your keys are. Experts say you are much better off if you break the routine and set yourself a new challenge. Continuing to learn new skills and increasing social interaction are excellent ways to keep your mind active.
Lifestyle choices and stress have a lot to do with brain-ageing so slow down, enjoy, and make sure to eat plenty of vegetables and fish rich in Omega-3 fatty acids. Physical activity also helps to maintain that all-important blood flow to the brain. Regular exercise puts the brakes on our brain slowing down. Why not try something that’s totally out of the box? Learn to dance the Tango or join a dragon boat racing team. If you have your health, nothing can stop you from living your best life.
9. Purposeful living
The reason you get up in the morning could add seven years to your life, according to a 2019 study. It’s not entirely clear why people with a greater sense of direction are more likely to outlive their peers, but this and many other studies confirm that having a clear purpose benefits health.
The Japanese philosophy of Ikigai (pronounced “ee-kee-guy”) refers to something that gives a person a reason for living. To discover your Ikigai, you must first find what you’re most passionate about. Then, you find the way to express that passion. Above all else, it encourages us to aim for a lifestyle that balances passion with practicality.
10. Finding that balance
There are obviously lots of behaviours and activities you should avoid if you want to lengthen your life and protecting yourself from unnecessary risk is key. Stay away from situations that may lead to injury, drive defensively, and use common sense. Just make sure you balance all the seriousness out with fun and adventure.
Even if you live to see 100, life’s simply too short not to live it up. Do the things you love, with the people you care about, get out of your comfort zone from time to time, and don’t beat yourself up if things don’t go your way. Celebrate how far you’ve come and try to keep a positive mindset no matter what. No one controls your life but you, so enjoy and cherish every moment.
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