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Staying young and healthy can be a daunting task for most people. In no particular order, below are 15 ways to stay young and healthy.

15 Ways to Stay Young and Healthy

Exercise Regularly

Exercise is regarded as the fountain of youth. It is one of 15 ways to stay young and healthy. There are many studies and researches done to support this claim. There are many ways in which exercise can make you look younger and healthier. Exercising outdoors in the cool mountain air can benefit both body and mind. If you love outdoor activities like hiking, skiing, then living in a mountain home might be a great option for your happiness and well being. A beautiful front porch vista view from your log cabin in the woods can release all of your feel good hormones, lessening disease causing inflammation in your body.

During exercise, the heart pumps more effectively, increasing blood flow and delivery of oxygen and nutrients to nourish the skin cells, at the same time eliminating toxic substances through sweats. Also, our brain produces two important neuropeptides during intense workouts called endorphins and enkephalins. These two neurochemicals are responsible for the feelings of excitement and satisfaction. They are also the body’s natural painkillers.

Our basal metabolism tends to naturally slow down as we grow older, increasing the risk for weight gain, diabetes, heart disease, and other serious health issues. So, by engaging in the regular physical activity, our basal metabolism is increased, the body burns more calories, thereby reducing our chances of heart diseases and weight-related disorders.

drink lots of water, 15 ways to stay young and healthy

Drink Lots of Water

Approximately 70% of our body weight is made of water. Staying hydrated is one of the easiest things to do in order to stay healthy and looking young. Water aids in eliminating harmful toxins and most of the by-products from our body, thereby contributing to a healthy quality of life. Not drinking enough water can predispose your body certain skin diseases and disorders such as dermatitis, eczema, psoriasis, wrinkles, and dry skin.

Instead of buying expensive moisturizers, creams and skin care products, water is a valuable alternative to make your skin look young and glowing all day, another one of 15 ways to stay young and healthy.

Health experts recommend drinking an average of 7-8 glasses of water a day to meet the daily requirement of this liquid our body demands

Eat Healthy Foods Containing Antioxidants

The benefit of eating certain foods goes way beyond toning or losing the extra pounds. Making a few adjustments to our diets can help prevent diseases such as cancer, provide mental clarity, and ward off aging by keeping the skin young and flawless. Staying young and healthy can be easily achieved if our diet consists mostly of fruits and vegetables, alongside whole grains and healthy proteins. Fruits and vegetables contain important antioxidants and phytochemicals that help prevent the body from inflammation and damaging effects of free radicals such as aging. Fruits and vegetables with the best source of antioxidant include spinach, blueberries, raspberries, carrots, grape, tomatoes and so on

eat healthy fats, 15 ways to stay young and healthy

Eat Healthy Fats

Healthy fats are comprised of the monounsaturated and polyunsaturated fat, of which monounsaturated fat is considered the healthiest of them all. They offer so many benefits, they help decrease the risk of type 2 diabetes, reduce bad fat in the blood (LDL cholesterol) and control insulin and blood sugar level, a very important  one of 15 ways to stay young and healthy.

Polyunsaturated fat is also very healthy. There are basically 2 types mainly; Omega-3 and omega-6 fatty acids. Omega-3 fatty acids have been associated with a delay in a vital biological process known as telomere shortening that results in tissue damage and visible signs of aging. Omega-6 fatty acids can be found in certain plant oils. They are less beneficial when compared to omega-3s. But together, they can help lower blood cholesterol. Omega-3 fatty acids can be found in salmon fish, olive oil, tuna, avocado, nuts, and seeds)

The unhealthy fats are the trans fats and hydrogenated oils. They are associated with high risk of cardiovascular and heart diseases such as stroke, and high risk of diabetes.

Engage in Mindful Activities

Studies have shown, the more educated you are, the longer you’ll live. Education involves learning a new language, reading new books, solving puzzles or taking a new course. This activities engage and sharpens the mind to become productive. It is one of 15 ways to stay young and healthy.

Visit your Physician Regularly

So many people only visit their doctor or the hospital when they are sick. Many people hate the thought of visiting a doctor. Having a regular physician comes with the perks of having someone who understands your medical history and will guide you to live a normal and healthy life. Some people come from a family with a history of diseases such as high blood pressure, diabetes, cancer, or another significant disease. A visit to your doctor will help you know which necessary screenings or test are important for you.

In this age of information, many people are quick to jump on the internet to research their symptoms or health concerns, which often can create unnecessary anxiety and fear. So instead of seeking answers on the internet, visit any health institution and talk to a health professional.

Staying young and healthy also involves protection. Prevention is the key to staying healthy. There are different vaccines available to protect you from common infection and even life-threatening diseases like cancer.

Limit your Alcohol Intake

Despite having one or two bottles of alcohol a day may lower the risk of cardiovascular diseases such as heart attack and stroke, having excess alcohol can negatively impact your overall health in so many ways.

Drinking too much alcohol for a long time or in excess on a single occasion can result in high blood pressure, heart disease, arrhythmias, and stroke.

Based on extensive reviews of clinical findings, there is a strong association between alcohol intake and different types of cancer, including liver cancer, esophageal cancer, breast cancer in women and colorectal cancer. Drinking too much alcohol can also weaken your immunity, exposing your body to all kinds of infections and diseases like pneumonia and flu which ordinary people are easily protected from.

Quit Cigarette Smoking

Tobacco smoke contains lots of harmful chemicals. The most damaging substance include

  • Tar: Tar is the sticky, brown particles suspended in tobacco smoke. It is what is responsible for stains seen on the teeth, fingernails and lung tissue of smokers and even passive smokers during autopsies. Tar is a known carcinogen, (substances capable of causing cancer). Tar contains the organic carcinogen benzopyrene
  • Metals: Tobacco smoke contains many toxic metals known to be detrimental to human These include metals like arsenic, cadmium, and lead. Lead, for example, can cause kidney damage and increase the risk of high blood pressure in adults. It can also affect the development of the brain and the nervous system.
  • Carbon monoxide: This toxic, odorless gas found in a cigarette can also be seen in exhaust pipes of automobiles and diesel engines. In large quantities, this gas binds well to hemoglobin than oxygen thereby displacing oxygen from the blood. When this happens, the tissue and organs in our body are deprived of oxygen, less oxygen reaches the brain, heart, muscles and they begin to suffer and age.
  • Nicotine: Nicotine in tobacco is believed to be involved in premature smoking-related aging due to its effect on constricting blood vessels, thereby preventing oxygen and nutrients from reaching the skin cells and resulting in wrinkles and skin sag

avoid stress, 15 ways to stay young and healthy

Avoid Stress

Stress can be a driving force, motivating us to do some extra shifts or read late at night for an exam. When faced with danger, our body responds by releasing cortisol into the blood, increasing the heart rate, blood pressure and providing the extra energy to handle difficult situations. However, if left unchecked, chronic stress can be a risk factor for many problems and diseases such as high blood pressure, obesity, heart disease, and diabetes. Furthermore, multiple types of research have shown that sudden emotional stresses can lead to negative emotions such as anger, and can trigger heart attacks, arrhythmias, and even sudden death.

Learning to cope and deal with stress can help us to live long and productive life. It is one of 15 ways to stay young and healthy.

Get Enough Sleep

Insufficient sleep is a catalyst to looking older than your age. Not getting adequate and quality sleep is a risk factor to many of the problems we face as humans, problems like weight-related disorders, decreased performance, relationship problems, low mood, lack of concentration, anxiety, depression, slowed metabolism, cardiovascular disease, weakened immunity and aging.

During sleep, every cell in the brain and body are actively undergoing repair and rejuvenation from damage done daily. The muscles are able to repair itself and also grow larger and stronger. Essential brain amino acids and biochemicals are also restored. Sleep deprivation in young adults may be linked to the increased build-up of beta-amyloid plaques in the brains of older adults, a sign of Alzheimer’s and aging.

Sleep also helps promote a younger looking and glowing skin. This is possible through the effect of the hormone, human chorionic gonadotrophin produced during sleep, especially a full eight-hour sleep.

We usually see people walk around with puffy eyes and dark circles around the eyes, and we know right away they have not had enough sleep. This is because lack of sleep leads to poor blood circulation, which in turn results in pooling of blood underneath the thin skin around the eyes, hence the dark circles and eye puffiness. Puffy eyes make you look old and unhealthy.

While sleep requirements may vary slightly for different individuals, it is recommended that most healthy adults need between seven to nine hours of sleep per night to function at their optimal capacity. It is one of 15 ways to stay young and healthy.

Add Supplements to your Diet

Many health experts do not recommend as a substitute for a healthy diet. This is because specific supplements have been researched and have been found to be associated with systemic toxicity, reactions with medications, competition with other essential nutrients, and even potential risk of diseases such as cancer, heart disease, and diabetes. However, multivitamins and mineral supplements are recommended daily.

Surround Yourself with Good Company

Developing or making personal relationship with healthy can be a good motivation for you also to stay healthy. Surrounding yourself with people who either drink or smoke can easily rub on you, making it very easy for you to engage in unhealthy habits also.

Families, friends and loved ones, both old and new are vital in our lives. Having a strong social and support network has been proven to contribute to a healthy and longer life.

Avoid Constant Exposure to Sunlight

Our body needs a small amount of daily sun to synthesize vitamin D, which is required by the body for calcium metabolism and for healthy bones. Only 15 minutes of sun exposure is recommended daily for the production of vitamin D the body needs.

Too much-unprotected exposure to ultraviolet light has harmful effects on the body. Sunburn is widely recognized as one of the most common adverse effects of too much sun exposure. Symptoms of sunburn include skin redness, swelling, blisters, pain and flu-like symptoms such as a headache, fever, chills or nausea. One of the worst effects of long-term exposure to ultraviolet rays is the development of skin cancer.

Invest in Good Skin Care Products

Investing your money in good quality skincare or beauty products can help your skin look younger and healthier. Our skin is constantly exposed to toxic substances and chemicals in the environment and also the damaging effect of excess ultraviolet. A good skin care product will help prevent skin wrinkles, sun damage, dark spots, and blemishes. If you have dry skin, moisturizers are must even for people with oily skin. Buy products that will boost collagen and elastin production. Buy skin care products fortified with an antioxidant like vitamin C and vitamin E. Antioxidants protect the skin by controlling the production of oxidative free radicals, which can damage the skin.

Travel More

Traveling and exploring new places is another way to improve your health. Traveling connects you with new people and also exposes you to new culture. By forging a new relationship and deep connections, your cognitive flexibility is improved. Traveling also distracts your mind from stress, anxiety or any negative emotions you might have.

 

References

Boule, L., Gaydos, J., Burnham, E., & Kovacs, E. (2017). Alcohol intoxication accelerates aging: Assessment of biomarkers of healthy aging in alcohol consumers. Alcohol, 59, 71. doi: 10.1016/j.alcohol.2016.10.017

Chung, R., Touloumtzis, C., & Gooding, H. (2015). Staying Young at Heart: Cardiovascular Disease Prevention in Adolescents and Young Adults. Current Treatment Options In Cardiovascular Medicine, 17(12). doi: 10.1007/s11936-015-0414-x

Morris, A. (2000). Staying Healthy at Work200012Lifeskills International Ltd. Staying Healthy at Work. Gower, 1999. vii, 137pp., ISBN: ISBN 0‐566‐08144‐X £8.99. The Electronic Library, 18(6), 448-469. doi: 10.1108/el.2000.18.6.448.12

Wolin, K., Dart, H., & Colditz, G. (2013). Eight ways to stay healthy after cancer: an evidence-based message. Cancer Causes & Control, 24(5), 827-837. doi: 10.1007/s10552-013-0179-z

 

 

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