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Longevity doesn't just mean longer life. To achieve a long life, physical health must be strengthened through a balanced diet, regular exercise and adequate rest. Mental and emotional health are equally important and are supported through stress management, social contacts and continuous learning. Ultimately, longevity reflects a holistic approach to health in which all aspects of life – physical, mental, emotional and social – are nurtured to enable a vibrant and fulfilling life. Below you will find some practical examples.
Healthy diet: A balanced diet includes plenty of fruit, vegetables, lean proteins such as fish, as well as legumes and whole grain products. These foods provide important nutrients for energy, immune system function, and overall health.
Regular exercise: Physical activity improves cardiovascular health, muscle strength and flexibility. To stay fit and reduce your risk of chronic disease, try to do activities like brisk walking, swimming, or running most days.
Adequate sleep: Good sleep supports cognitive function, mood regulation and immune system strength. Aim for 7 to 9 hours each night to repair and rejuvenate your body.
Stress management: Techniques like meditation, yoga, and deep breathing can reduce stress hormones and promote calm and mental clarity. Regular exercise increases your resilience to daily challenges.
Be socially connected: Relationships with loved ones can provide emotional support, reduce feelings of loneliness, and lead to emotional well-being. Stay connected through regular interactions, both in person and virtually.
Stay mentally active: Focus your brain on puzzles, reading, and learning new skills like playing an instrument or learning a new language. Mental stimulation can preserve cognitive function and reduce the risk of cognitive decline.
Avoid harmful habits: Limit alcohol consumption to moderate amounts, avoid smoking altogether, and minimize exposure to environmental toxins. These habits reduce the risk of various diseases and promote overall health.
Regular health exams: Regular visits to a doctor for checkups and tests can help detect potential health problems early. Monitoring blood pressure, cholesterol levels and other indicators can help you maintain optimal health and take timely intervention when necessary.
