10 habits you must adopt to live a long and healthy life. https://t.co/E2fMy8R8pT

1. Avoid ultra-processed foods.

Ultra-processed foods are addictive, have low nutritional value and are easy to overeat - resulting in high calorie consumption and weight gain.

Excess bodyfat leads to lower quality of life and reduced life expectance.

2. Do what makes you happy.

Scientific studies have found links between  life satisfaction, absence of negative emotions, optimism, and positive emotions and living longer.

https://t.co/BPGSxB3XbH

It's therefore vital that you seek happiness, avoid stress, cut negative people out of your life, change situations that you're not happy with and make time for the things you enjoy.

You'll probably live longer as a result and you'll enjoy life more.

3. Sleep 7-9 hours per night.

Sleep is crucial for regulating cell function and helping your body heal.

Sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death.

Not getting enough sleep is linked to heart disease, inflammation and obesity.

But sleeping too much is linked with lower life expectancy as it is usually linked with undiagnosed health conditions, depression and low physical activity.

Between 7-9 hours per night is the sweet spot.

4. Partake in regular cardiovascular training.

A higher cardiorespiratory fitness level is linked with longer life expectancy.

Improving yours will likely extend your life.

https://t.co/Ht2XIXXqV7

5. Partake in regular resistance training.

Sarcopenia (the age related loss of muscle mass) will rob you of your life quality.

Resistance training is your first defence against it.

Building muscle also improves your insulin sensitivity and raises your BMR, both of which make it easier to maintain a healthy body fat %.

Muscle = health.

6. Avoid overeating.

Multiple different studies of human populations with longer lifespan find links to a lower calorie intake.

Here's one example:

https://t.co/xBFLe8fwBK

This is perhaps unsurprising, as waist:hip ratio, BMI and bodyfat percentage are also predictors of health... as are certain blood markers that usually change with increased body fat percentage.

7. Avoid alcohol.

Heavy alchohol consumption is linked to liver, heart and pancreatic disease.

Alcohol consumption also has the potential to destroy your life from a social perspective.

8. Don't smoke.

Smoking is strongly linked with disease and early death. It is linked with 80-90% of lung cancer deaths.

Smokers are 3 times more likely to suffer a premature death and it's estimated smoking takes 10 years off of your life.

9. Drink coffee.

Coffee is linked to a lower risk of type 2 diabetes, heart disease, cancer, Alzheimer’s and Parkinson’s.

This is thanks to the phytochemicals it contains - and they're present in caffeinated, decaf, brewed or instant coffee.

10. Eat protein.

Protein is vital for your body's function and upkeep.

Eating more of it will fight against sarcopenia (age related muscle mass loss) which will reduce your quality of life as you age.

The distribution of protein across the day matters, not just the total amount of it.

Studies find that older adults who eat  protein at every meal retain more muscle and quality of life than those who with the same intake, skewed towards an evening meal.

https://t.co/haasiHq0y3

10 habits for a long & healthy life:

1. Avoid ultra-processed foods.
2. Do what makes you happy.
3. Sleep 7-9 hours per night.
4. Cardiovascular training.
5. Resistance training.
6. Avoid overeating.
7. Avoid alcohol.
8. Don't smoke.
9. Drink coffee.
10. Eat protein.

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