Five more healthy years of life. That is the purpose of the government for all of us in the context of a new plan that tries to prevent the disease instead of simply treating it. "It's about people choosing to take better care of themselves," said Health Minister Matt Hancock last week.
But what should we do?
A study by the University of Harvard in August identified five major habits that could potentially add a decade to life expectancy, including eating a balanced diet, exercising regularly and drinking only moderately.
Five more healthy years of life. That is the purpose of the government for all of us in the context of a new plan that tries to prevent the disease instead of simply treating it.
But it is not the only things we can do – our emotional state and how much sex we all play play a role in ensuring a longer, healthier life. Here we explore the lifestyle tweaks scientifically proven to add years to your life …
Do not do like your age
The secret to longevity is due more to the zest for life than to happy genes, say researchers. A study of 660 volunteers aged 50 and older found that people with more positive perceptions of their own age lived on average seven and a half years longer, even taking into account their income, age and health.
Aging is in fact only 10 percent genetics and 90 percent lifestyle, according to research aimed at hotspots with a long life around the world.
An American study of & # 39; super agers & # 39; – those who live over 80 – felt that they had a more positive outlook than their peers. They were also cozier and stayed busy long after their retirement.
Positive thinking is linked to stress reduction, which has a domino effect on general health and helps stimulate the immune system. "Negative beliefs and attitudes lead to inactivity, isolation, depression and preventable diseases", says Sir Muir Gray, a public health adviser at the University of Oxford.
LIFE GAIN: Seven and a half years.
Avoid early retirement
Postponement of retirement may sound counter-intuitive, but it can add years to your life, according to a study from 2016. Researchers at Oregon State University followed 2,956 people and found that healthy adults who were 66 years old, instead at age 65, had an 11 percent lower risk of death due to all causes than those of the same age who had previously retired.
Even employees who were unhealthy when they retired still had a nine percent less risk of death if they had only worked for a year.
& # 39; The findings seem to indicate that people who remain active and involved have an advantage here, "said the researchers.
LIFE GAIN: 11 percent less risk of death from all causes at 66.
Become a parent
Research says that people who do not have family may not have the support networks instead of those who do
People with children live at least two years longer than those who are childless, according to a survey from last year.
Researchers in Sweden followed 704,481 men and 725,290 women born between 1911 and 1925 and found that the risk of death was greater among those who did not have children.
They say that childless people may not have the same support networks, making them more vulnerable.
"Emotional feelings can be just as relevant to our health as general physical factors," says Dr. Elizabeth Webb, researcher at AgeUK.
LIFE GAIN: Two years.
Stay out of the hospital
Research shows that older patients leave the hospital worse than they initially arrive
Patients who need to be treated in hospital for a long time, for whatever reason, are likely to have died earlier – and not just because they were already ill.
A paper from last October showed that 7,800 additional deaths occurred between July 2014 and June 2015 in England and Wales, where frail older people stayed in hospital for longer than necessary.
And American research suggests about a third of patients over the age of 70 and more than half of the over-85s leave the hospital more handicapped than when they arrive.
& # 39; Hospital settings are dangerous places because you can more easily pick up superbugs such as MRSA or C Difficile, says Dr. Webb. & # 39; Good hospitals try to get people fired as quickly as possible. & # 39;
LIFE GAIN: No profit, but a lower risk of disability or illness.
Go for a walk
People who exercise regularly can extend their lifespan
Fitness does not have to be exhausting: American and Swedish researchers discovered that people over 40 years of age who regularly take a brisk walk live longer than those who are inactive.
People who follow the World Health Organization on a weekly basis for at least 150 minutes of brisk walking could look forward to four and a half years of extra life compared to bank potatoes. Walking vigorously for only half of the recommended time resulted in an increased life expectancy of almost two years.
Fitness builds muscle strength and improves cardiovascular health. "Unfortunately, fitness is lost from the moment we get our first job, and this has a knock-on effect on our health," says Sir Muir.
& # 39; It is always better to walk to the shops instead of taking the car. & # 39;
LIFE GAIN: Four and a half years.
Have an active love life
Sex increases the levels of the feel-good hormone oxytocin and dehydroepiandrosterone
A survey of 918 men in the Welsh city of Caerphilly between 1979 and 1993 found that those who love twice a week had 50 percent less risk of death compared to those who had sex less than once a month. A man who has 350 orgasms per year lives on average four years longer than a man who, according to other research, has a typical number of them.
Women who regularly have sex have longer telomeres – a DNA component that indicates a long life. The longer the telomeres, the longer the lifespan. Sex increases the levels of the feel-good hormone oxytocin and dehydroepiandrosterone, which reduces stress and increases the levels of infection-fighting immunoglobulins in the blood.
LIFE GAIN: Four years for men, increased life expectancy for women.
Drinking Greek coffee
Researchers have said that drinking strong coffee can hold the secret to longevity
Drinking strong coffee might contain the secret why the population of the Greek island of Ikaria has the highest life expectancy in the world – one per cent lives up to 90 compared to the European average of only 0.1 per cent.
Researchers looked at the coffee-drinking habits of 673 inhabitants over 65. They found that 87 percent consumed Greek coffee – finely ground and cooked in a long, narrow pot. And those who did that daily had better cardiovascular health than those who did not drink the morning brew.
Greek coffee is rich in chemicals, polyphenols and antioxidants, helping to clear harmful free radicals in the blood. It is also relatively low in caffeine compared to instant coffee.
LIFE GAIN: Possibly a tenfold increase in life to 90.
Get enough sleep
Side effects of a lack of sleep are sleep deprivation, obesity, heart disease, hypertension and depression
Several studies show people who do not get enough sleep and people who get too much to reduce their life expectancy.
In a 2010 study, which looked at a million people in eight countries, it turned out that less than six hours a night were slept, so that people would die 12% sooner.
Meanwhile, if they slept for more than nine hours, 30 percent were more likely to die early.
"The side effects of sleep deprivation are obesity, heart disease, hypertension and depression," says sleep expert Dr. Nerina Ramlakhan. Too much, however, can be a sign that the body is struggling with an underlying disease or depression. & # 39;
LIFE GAIN: At the age of 60, a 12-30 percent cut in the risk of early death.
Try THIS: how to strengthen your lower back … the deadlift
By Mariam Al-Roubi
Raising heavy weights from a standing position, known as the deadlift, is the ultimate exercise to strengthen the lower back.
But make sure to do this correctly – only one wrong movement can flatten the natural curvature of the spine, increasing the damage to the spinal discs and painful pain.
The key is to load your buttock muscles and hamstrings instead of the lower back. In this position, the vertebrae are locked in their proper position, which protects the discs.
Complete five reps of the move – but make sure you do it right – only one wrong move can flatten the natural curvature of the spine
- Stand with the weighted bar on the floor, feet apart, with the middle of your feet under the bar.
- Push the hips backwards while bending the knees, keeping the chest upright and the shoulders up and down.
- Grab the bar – palms down with the hands at shoulder width apart.
- Without turning sideways, lift up until the shins hit the bar, straighten the back and close the knees.
- Unlock the knees, bend the legs slowly and lower the weight to the ground.