Taking these simple steps can keep you living longer than you possibly imagined

Amcec Health

Jul 21 2023

8 Min. Read

Reviewed by

Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE

July 21 2023

Health Tips

Aging

Lifestyle

What if you could live forever? Would you want to see the future, explore the universe, or witness the end of time? Or would you rather age gracefully and accept your mortality as part of the human condition?

For some people, the idea of immortality is not just a fantasy, but a goal. They believe that with the advances of science and technology, we might be able to overcome the limits of our biology and extend our lifespans indefinitely. They argue that the first immortal person may already be among us, born in this era of rapid innovation and discovery.

How could this be possible? Well, let’s imagine that someone born today lives to be 120 years old, thanks to the benefits of modern medicine and healthy living. By then, we might have developed new ways to cure diseases, repair organs, or even modify our genes.

Perhaps we could rejuvenate our cells by restoring the protective caps at the ends of our chromosomes, called telomeres, which shorten with each division and contribute to aging. Maybe we could even mimic some animals that can regenerate their entire bodies from a single cell, like certain jellyfish or worms.

But what if 120 years is not enough? What if we want to live even longer, or forever? Then we might have to resort to more radical solutions, such as replacing our brains or bodies with artificial ones, or uploading our minds to digital platforms.

These scenarios may sound like science fiction, but they are not entirely implausible. In fact, some researchers are already working on them, or planning to do so in the near future.

For example, a controversial neurosurgeon has announced his intention to perform the first human head transplant in 2023. And some philosophers and computer scientists have speculated about the possibility and implications of creating digital copies or simulations of our consciousness.

Of course, these options raise many ethical, social, and existential questions. Would we still be ourselves if we changed our physical or mental substrate? Would we still have a sense of identity, purpose, or meaning? Would we still value life, or become bored or detached? Would we still relate to other people, or become isolated or superior? And would we still have a place in nature, or disrupt the balance of the ecosystem?

These are not easy questions to answer, and they may depend on your personal beliefs and values. But before you decide whether you would want to live forever or not, you might want to consider how you can live well for now. Because no matter how long you live, the quality of your life depends largely on how you take care of your health and well-being.

Living a healthy lifestyle is not only good for your longevity, but also for your happiness and fulfillment. It can help you prevent or manage chronic diseases, boost your immune system, enhance your mood and cognition, and improve your relationships and self-esteem.

And it doesn’t have to be complicated or difficult. Here are some simple and effective tips on how to live a healthy lifestyle for now:

Eat a balanced diet

A balanced diet is one that provides you with all the nutrients you need for optimal functioning and growth. It should include a variety of foods from different food groups, such as fruits, vegetables, grains, protein sources, dairy products, and healthy fats.

It should also limit the intake of processed foods, added sugars, salt, and saturated fats. A balanced diet can help you maintain a healthy weight, lower your risk of diabetes, heart disease, cancer, and other conditions, and support your digestion, metabolism, immunity, and brain health.

Drink enough water

Water is essential for life. It makes up about 60% of your body weight and performs many vital functions in your body. It helps transport nutrients and oxygen to your cells, regulate your body temperature, flush out toxins and waste products from your kidneys and liver, lubricate your joints and eyes, cushion your organs and tissues, and hydrate your skin and hair.

Drinking enough water can help you prevent dehydration, which can cause headaches, fatigue, dizziness, confusion, and even organ failure in severe cases. It can also help you control your appetite, improve your concentration and memory, and enhance your mood and energy levels. The amount of water you need depends on various factors, such as your age, weight, activity level, climate, and health status.

But a general rule of thumb is to drink at least eight glasses of water per day, or more if you exercise or sweat a lot. You can also get water from other sources, such as fruits, vegetables, juices, tea, and coffee. But avoid drinking too much alcohol, soda, or energy drinks, as they can dehydrate you or harm your health in other ways.

Exercise regularly

Exercise is one of the best things you can do for your health and well-being. It can help you strengthen your muscles, bones, and joints, improve your cardiovascular and respiratory fitness, lower your blood pressure and cholesterol levels, reduce your risk of heart disease, stroke, diabetes, obesity, and some cancers, and boost your immune system and metabolism.

Exercise can also help you improve your mental health, as it can release endorphins and other neurotransmitters that make you feel good, reduce stress and anxiety, enhance your mood and self-confidence, and prevent or treat depression and cognitive decline.

Exercise can also help you improve your physical appearance, as it can tone your body, burn calories, and improve your posture and flexibility. Exercise can also help you improve your social life, as it can provide you with opportunities to meet new people, join a community, or have fun with your friends and family.

Exercise can also help you improve your sleep quality, as it can regulate your circadian rhythm, relax your body and mind, and promote deeper and more restful sleep. The amount and type of exercise you need depends on your goals, preferences, abilities, and health conditions. But a general recommendation is to do at least 150 minutes of moderate-intensity aerobic exercise (such as brisk walking, cycling, swimming, or dancing) or 75 minutes of vigorous-intensity aerobic exercise (such as running, jumping rope, or playing sports) per week, along with some strength training (such as lifting weights, doing push-ups, or using resistance bands) and flexibility training (such as stretching, yoga, or pilates) at least twice a week.

Get enough sleep

Sleep is another essential component of a healthy lifestyle. It is the time when your body and mind repair themselves, restore their energy, and consolidate their memories. Getting enough sleep can help you prevent or manage various health problems, such as obesity, diabetes, cardiovascular disease, infections, and mental disorders.

It can also help you improve your cognitive performance, such as your attention, learning, creativity, and problem-solving skills. It can also help you improve your emotional regulation, such as your mood, motivation, and resilience. It can also help you improve your social skills, such as your communication, empathy, and cooperation.

The amount of sleep you need varies depending on your age, lifestyle, and individual needs. But a general guideline is to aim for seven to nine hours of sleep per night for adults, and more for children and adolescents.

To get better sleep, you should follow some good sleep hygiene practices, such as keeping a regular sleep schedule, avoiding caffeine, alcohol, and nicotine before bed, limiting screen time and exposure to blue light at night, creating a comfortable and dark sleeping environment, relaxing your body and mind before bed, and avoiding naps during the day.

Manage your stress

Stress is inevitable in life. It is the body’s natural response to any challenge or demand that requires adaptation or action. Stress can be positive or negative depending on the type, intensity, duration, and frequency of the stressor and the person’s perception and coping skills.

Positive stress can motivate you to perform better, learn new skills, or overcome obstacles. Negative stress can overwhelm you, impair your functioning, or harm your health. 

Chronic stress can have various negative effects on both your physical and psychological well-being. It can lead to headaches, muscle tension, digestive issues, insomnia, fatigue, irritability, anxiety, depression, and impaired immunity. To avoid these problems, it's essential to manage stress effectively and prevent it from becoming overwhelming and chronic.

One way to tackle stress is by identifying its sources and taking steps to eliminate, reduce, or change them whenever possible. This might involve delegating tasks, setting realistic goals, prioritizing responsibilities, and avoiding unnecessary conflicts.

Practicing relaxation techniques can significantly help in calming both your body and mind, countering the effects of stress. Activities like deep breathing, meditation, progressive muscle relaxation, or guided imagery can be beneficial. Engaging in activities that bring joy, such as listening to soothing music, reading a book, watching a comedy, or spending time doing things you love, can also contribute to stress reduction.

Seeking social support is another crucial aspect of managing stress. Turning to friends, family members, or counselors to talk about your problems, seeking advice, or just having someone to listen can be immensely helpful. Joining support groups or communities can provide a sense of belonging and understanding.

Adopting a positive attitude towards yourself and your circumstances can go a long way in combating stress. Challenging negative thoughts and replacing them with realistic or optimistic ones can shift your perspective. Focusing on the positive aspects of life and embracing opportunities for growth and learning that arise from difficult situations can empower you.

Lastly, practicing affirmations, self-compassion, and forgiveness can boost self-esteem and confidence, aiding in stress management. Taking care of your mental and emotional well-being is just as important as caring for your physical health, so finding effective ways to manage stress is essential for overall well-being.

Engage in hobbies or activities that give you joy, satisfaction, or fulfillment

For example, you can pursue your passions, interests, or talents, such as art, music, sports, or gardening. You can also learn something new, such as a language, a skill, or a subject.

You can also volunteer for a cause that matters to you, such as helping the environment, animals, or people in need. These activities can help you reduce stress, enhance your mood, stimulate your mind, and enrich your life.

Avoid harmful substances and behaviors that can compromise your health and well-being

For example, you should avoid smoking, drinking excessively, using illegal drugs, or abusing prescription medications. These substances can damage your organs, increase your risk of various diseases and cancers, impair your mental and emotional health, and affect your relationships and performance.

You should also avoid other behaviors that can harm you or others, such as gambling, overspending, overeating, or engaging in unsafe sex. These behaviors can cause addiction, debt, obesity, infections, or legal problems. Instead of relying on these substances or behaviors to cope with stress or boredom, you should seek healthier alternatives that can benefit you in the long run.

Living a healthy lifestyle is not a one-time event, but a lifelong process. It requires awareness, commitment, and action. It also requires balance and moderation. You don’t have to be perfect or follow strict rules to be healthy. You just have to do your best and make choices that suit your needs and preferences.

Remember that living a healthy lifestyle is not only good for your body, but also for your mind and soul. It can help you enjoy life more and achieve your full potential.

So start today and make living a healthy lifestyle your priority!