Eat fruits and vegetables
Vegetables and fruits have antioxidants and nutrients, they slow down the aging process and can prevent many diseases. To reduce the risk of heart disease by 60%, you need to eat more than 5 servings of fruit per day. If there are 3 servings of vegetables a day, then you will increase this figure by 10%. Vegetables and fruits are valuable in that they contain antioxidants, such as red bell pepper, spinach, strawberries, blueberries, plums. This is a good way to prolong life.
stroll
Physical exercises reduce the risk of depression, osteoporosis, diabetes, heart disease and cancer. Sports practice reduces the risk of premature death by 27% and prolongs life. Every day for 30 minutes show physical activity, it's not hard to do. Try to walk before dinner, instead of climbing up the stairs on foot, when possible.
For breakfast, eat oatmeal
A diet that is rich in whole grains reduces the risk of developing diabetes, stroke and hypertension. Other excellent sources are brown rice, popcorn, multi-grain or whole-grain bread. To delay such age-related diseases as dementia, heart disease, osteoporosis, you need to eat vegetables, fruits, beans, whole grains, they contain fewer calories, and they are less saturated with fats. Do not skip breakfast, it will help to lose weight. According to experts, people who do not refuse breakfast, during the day eat less calories.
Serving Size
To stay in a healthy weight, or lose excess pounds with excess weight, you need to monitor the size of portions. After all, overweight is directly related to hypertension, type 2 diabetes, heart disease and forms of cancer.
In the car, fasten your seatbelt
In America, every hour someone dies, because he did not fasten his seat belt. Belt fastening is an effective way to reduce death in an accident or injury. The driver needs to turn off the mobile phone, since it is the cause of car accidents. In this way, you can extend your life.
Eat fish
Fish is a source of omega-3 fatty acids, they help combat various cancers, including diabetes, heart disease. If you do not like fish, you need to try products with omega-3 fats, or foods that are rich in omega-3 - flaxseed, walnuts.
Call a friend
Social isolation or loneliness negatively affects the immune and cardiac system, the hormonal level. Women who feel their loneliness are 2 times more exposed to stress, compared to women who lead an active life. Even a short call to a friend will make her feel needed.
Relax for at least 10 minutes
Chronic stress takes away from you physical and mental energy, stress affects all the bodies and depends on it hormonal balance and how the cardiovascular system, nervous and immune systems function. You can reduce the harmful effects of stress. For example, yoga exercises improve blood pressure, insulin sensitivity, glucose tolerance. If you lower the level of stress, you can reduce the risk of heart attack and death for people who have heart disease. There are things that soothe you, this is reading, doing exercises with a manicure, listening to music, working in the garden, and one of these exercises you need to do every day. This will help you relax and will counteract other stress even better.
Sleep
People who do not get enough sleep, they have more different ailments, mood problems, they are at risk of high cholesterol, obesity, diabetes. It is important to find out how many hours of sleep you need, and whether you sleep regularly for so many hours. Poor sleep in women is associated with an increased risk of hypertension, diabetes, heart disease. Make your bedroom without phones, laptops and other sort of stressful things. Let your mind and body connect the bedroom only with sleep.
Do not smoke
Smoking is one of the leading causes of death and it affects every organ of a woman's body. Among all deaths of cancer, smoking was observed in 30% of people. Smoking raises the risk of osteoporosis and heart disease, if you completely stop smoking, this will remove unwanted effects. A year after you quit smoking, the risk of heart disease is reduced by 50%.
Habits prolong the life of a woman, give remarkable results and are the best way to prolong life and then recede serious illnesses. Follow these habits that prolong life.