In my career as a doctor, I have met countless patients and families who are looking for longevity. Whenever I ask them what they mean by longevity, most people say, "Eighty years old is considered longevity." "However, over time, I've come to realize that simply living long doesn't fully represent the full meaning of longevity. The true value of longevity lies in the quality of life in those years. It's a great insight I've learned from my career. I remember one time, I met an old gentleman in his eighties, let's just call him Mr. Zhang. Mr. Chang is in good health and in good spirits, and he proudly told me that his secret is to maintain moderate exercise and a balanced diet every day. However, he also shared the story of an old friend of his, who is also in his 80s, but his quality of life has been greatly compromised due to a variety of chronic diseases due to long-term bad lifestyle habits and neglect of preventive medicine advice. It got me thinking, is longevity really just a number, and what is the point of those extra years if we can't enjoy them?
Understanding longevity: more than just numbers
First of all, longevity in medicine is not only about age, but also about how those years are spent. Scientific studies have shown that longevity is related to a variety of factors such as genes, lifestyle, and environment. This means that even if genetic factors predispose to longevity, poor lifestyle habits and adverse environmental factors can shorten life expectancy or reduce quality of life. More importantly, longevity should coexist with health. Living long is not the same as living well. A healthy lifestyle, a balanced diet, moderate exercise, and active social activities are all keys to longevity. For example, regular physical activity not only strengthens the heart and lungs, but also improves the overall quality of life, allowing physical and mental vitality to remain active in old age. In addition, longevity should also include spiritual satisfaction and mental health. Happiness in life, harmony in family and social relationships, and satisfaction with life are psychological and emotional factors that affect people's quality of life to a large extent. Therefore, the pursuit of longevity is not only to prolong life, but also to be able to enjoy a healthy, happy and dignified life in old age. In summary, the definition of longevity should be multi-dimensional, not just a number. It is about the quality of life, mental health, and physical vitality. Therefore, when we discuss how to live longer, we should think more about how to live better. This kind of longevity is what we should strive for.
Tips for longevity in everyday life
1. Exercise moderately
Exercise is the only way to prolong life. You don't have to be a marathon runner or a gym regular, simple daily activities like walking, swimming, or cycling are enough. The key is to be consistent: at least 30 minutes a day of moderate-intensity exercise, such as brisk walking. Resistance training, such as dumbbells or push-ups, can be added twice a week to help maintain muscle mass and bone density.
2. Dietary Adjustments: Choose Wisely
We are the food we eat. A balanced diet not only helps us maintain a healthy weight, but also prevents many age-related diseases: increase your intake of vegetables and fruits, which are rich in essential vitamins and minerals. Choose whole grains over refined grains, which contain more fiber and nutrients. Limit red meat and increase your intake of fish and white meat such as chicken, which is rich in heart-healthy omega-3 fatty acids.
3. Stay hydrated and properly replenished
Water is the source of life, and staying well hydrated is essential to maintain metabolism and remove waste from the body: drink at least eight glasses of water a day, or adjust it according to your level of activity. If you're very active or in a hot environment, increase your water intake and consider electrolyte supplementation.
4. Get a good night's sleep
Sleep is key for the body to repair itself, consolidate memories and maintain the normal functioning of the immune system: aim for 7 to 8 hours of quality sleep every night. Develop a consistent sleep schedule, reduce blue light exposure, and create an environment conducive to sleep.
5. Social interaction
Positive interactions with family and friends can improve quality of life and even extend lifespan. Social interaction is essential for mental health and can reduce feelings of loneliness and depression: regularly participate in community events or gather with friends and family. Try new activities, such as participating in book clubs or volunteering, to keep your social circle active. With these simple but effective strategies, we can increase the number of healthy years of life, not just lifespan. Ultimately, the secret to longevity lies in improving the quality of life, and these daily secrets are important steps to achieve your goals.
The importance of mental health
The association between mental state and longevity, several studies have shown that maintaining a positive mindset has a significant impact on longevity. For example, optimistic people tend to have better cardiovascular health and lower mortality. On the other hand, long-term stress, depression, or anxiety states not only weaken the immune system, but can also trigger a range of health problems, such as heart disease and high blood pressure, which are direct factors in shortening lifespan.
Practical advice: How to maintain a positive mindset to support longevity
Engage in social activities regularly: Social interactions can reduce loneliness and strengthen psychological support networks. Joining an interest group or participating in community service is a great way to stay socially active. Develop an optimistic mindset: Improve the way you look at life through positive thinking exercises such as gratitude journaling or positive mental cues. Keeping track of three things a day that makes you feel grateful can be a great way to boost your mindset. Learn relaxation techniques: Master stress-reducing techniques such as deep breathing, meditation or yoga to help reduce stress levels in your life. A simple deep breathing exercise for a few minutes a day can significantly reduce tension. Keep your life interesting: Keep engaging in activities that make you happy, whether it's reading, drawing, or traveling. Hobbies are not only fun, but also provide psychological satisfaction, which is essential for long-term mental health. Seek professional help: When feeling overwhelmed, it is essential to seek help from a mental health professional. Regular conversations with a counsellor can help you deal with complex emotions and challenges. Through these hands-on steps, we can not only improve mental health, but also lay a solid foundation for physical health and longevity. Remember, true longevity is the result of both body and mind. Let's start today by focusing on and nurturing our mental health to build a strong foundation for the goal of a healthy and long life.