12 Habits that help to have a fuller health

Eat better, sleep well, meet with friends. These and other habits help us to ensure a better and longer life. Check out 12 essential measures to increase your life expectancy and live with more quality. Science proves.

1. Eating better

The care with what goes on your plate is one of the central points to achieve a higher quality of life. The abuse of foods rich in saturated fats, sodium and sugars is a trigger for diseases like heart attacks, strokes, hypertension, obesity, diabetes and even cancer. In contrast, it is easy to include in the menu foods resistance and longevity heroes. Scientists at Park University in the United States have found that consuming more oil (nuts, nuts, hazelnuts, almonds and pistachios) reduces the risk of heart disease by 25-39 percent when consumed five times a week. They are rich in good fats, especially omega 3, which lower bad cholesterol levels and prevent the formation of fat plaques that clog arteries. The Cardiff Medical Research Center in Wales found that victims of heart attacks increased their chances of avoiding new problems by 29% when they started eating fish at least twice a week thanks to the presence of omega 3.

2. Sleep well

Resting the energies of the day with a good night's sleep is more than important, it's essential! An American Academy of Sleep study has found that sleeping well is one of the secrets to longevity. Of the 2,800 participants in the survey, the 46% who reported health dissatisfaction also had poor sleep quality. Another survey by Associated Professional Sleep Societies states that anyone suffering from chronic insomnia runs three times more risk of dying compared to people who do not suffer from the problem. For researchers, the ideal is at least 7 and a half hours of sleep per day.

3. Move

The benefits of physical activity for the health of the body add up to an extensive list. To say no to sedentary lifestyle means to ward off illnesses such as obesity, hypertension, cardiovascular disease, diabetes, hypertension, in addition to giving more disposition and energy. To reap all these benefits, just walk. A study by USP's Ribeirão Preto Medical School (FMRP) showed that walking reduces blood pressure in the first hour, and what is even better, that fall is maintained in the subsequent 24 hours. The brain also gets sharper. A recent American study, published in the journal Neuroscience, showed that during exercise the body produces a substance that stimulates the birth of new neurons, which improves our cognitive activities, especially memory. Get up from the chair

Get up from the chair. The American Cancer Society has discovered that it is not just the lack of physical activity that can shorten life but also the large amount of time spent sitting. All because when we are often seated and for a long time our metabolism changes and influences factors such as high cholesterol and resting blood pressure, which are indicators of obesity, cardiovascular problems and other chronic diseases. So, nothing to see life pass from the chair. "For those who need to work sitting up, simple stretching exercises will bring greater oxygenation and help in repositioning the body to achieve postural balance," teaches sports physiologist Raul Santo de Oliveira

5. Keep your eye on balance

A balanced, nutrient-rich diet and regular exercise will help you maintain your ideal weight. Overweight and obesity, in addition to raising the risk of diabetes, stroke, hypertension and apnea, are behind 30 percent of all cancers, according to data compiled by the International Union Against Cancer (UICC). Therefore, regulating the diet is crucial. In addition to improving health and self-esteem, losing weight also favors memory, according to research by the Hospital das Clínicas, in São Paulo.6. Control the nerves

Although not considered a disease, stress can favor the appearance of psychophysiological diseases and, therefore, needs to be observed and controlled. "The higher the level of stress, the greater the physical and psychological deterioration of the person," says psychologist Sandra Leal Calais of Unesp. Stress is also a risk factor for heart problems. Of the more than 100,000 people surveyed, 46.8% had suffered some type of stress and their levels of cardiovascular problems had increased.

7. Smile for life

Nothing better than humor to combat the mishaps that appear. Good humor can keep people healthy and increase the chances of a long life, according to a recent study by the Norwegian University of Science and Technology, which has evaluated more than 53,000 people for seven years. The researchers found, through some tests, that participants who were better humored had the risk of death reduced by up to two times. To improve your positive attitude towards life, bet on a brief walk in green areas such as parks and gardens. The tip comes straight from the University of Essex in the UK, which has found that practicing outdoor activities, however short (10 minutes enough!), Significantly improve mental health, bringing benefits to mood and self-esteem.

8. Breathe well

Separating a few minutes to pay attention to the breath can be the ideal recipe to fight against mental and physical wear and even insomnia, thus increasing the sense of well-being. A study from the Johns Hopkins University in the United States showed that people who have severe breathing difficulties during sleep are 50 percent more likely to die before someone of the same age who does not suffer from the same conditions. . Turn off the cigarette

Speaking of breath, it's not just yours that you need to take care of not. He has stopped to think that his cigarette causes terrible evils to his organism, but also of the people around him. A study by University College London in the UK found that exposure to cigarette smoke from others can increase the risk of psychological distress by 50 percent. And another study coming from Canada has also brought in that secondhand smoke is behind the 40% increase in chronic sinusitis cases. Therefore, secondhand smoke can be worse than pollution. But, smokers need to pay attention to the evils of the cigarette to the body itself. It is estimated that around 200,000 deaths per year in Brazil are due to smoking, responsible for the increased risks of lung cancer, mouth cancer and cardiovascular diseases. Cultivate good friends

We can feel from far away the benefits that the coexistence with loved ones brings us. But having a good network of friends can be more important than you think. A recent survey by Brigham Young University in the United States found that those who live surrounded by friends and neighbors can live up to 50% more than someone who lives alone. For researchers, losing social support may further diminish the chances of survival than obesity, smoking or physical inactivity.

11. Sex of the good

Having a healthy sex life also brings many health benefits. A study by the University of Bristol in Britain suggests that having sex often decreases the risk of fatal infarction. But, not only that not. Having an active sex life helps to improve mood, relax the body, improve the appearance of the skin, relieve stress and PMS. In addition, the relaxation that the orgasm brings contributes to you sleep better, not just on the days when there is sex. The reaction has a prolonged effect, due to the action of the neurotransmitters that act in your organism with more regularity and in a greater quantity.12. Learn to like you

Work on your self-knowledge and self-esteem to live better. "The concept we have about ourselves is defining how we put ourselves and ourselves in life, defines the value we give our person, our work, our opinions, our wants, and care for our body and Therefore, it is essential to have a good frame of reference for yourself, to know how to recognize your values, your qualities, and not just criticizing yourself, charging yourself, focusing only on your limitations and difficulties, "he explains. the therapist Vicente Godinho.

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