These Eight Activities Can Add Years To Your Life, Says American Heart Association
Everyone wants to live a long, healthy, and happy life. The problem, though, is that the ways to achieve that aren’t always clear. Thankfully, the American Heart Association (AHA) has provided insight for how to add longevity to your life with just eight key activities.
It’s called Life’s Essential 8, and according to AHA it can add six years to one’s life. The eight components, seen here on the official AHA website, are as follows:
- Eat Better
- Be More Active
- Quit Tobacco
- Get Healthy Sleep
- Manage Weight
- Control Cholesterol
- Manage Blood Sugar
- Manage Blood Pressure
Some of these are fairly obvious. Everybody knows that your diet is a major component when it comes to your overall health. But what exactly should you eat to add years to your life? The American Heart Association recommends a well-balanced diet of whole foods, veggies, nuts and lean proteins.
When it comes to exercise, the AHA recommends two and a half hours of moderate physical activity a week for adults. This can include weightlifting, cardio exercises, yoga, and similar activities.
Quitting tobacco is a straightforward task on its surface, but tobacco addiction can be hard to break free from. But with the AHA claiming that one year after quitting tobacco can lower your risk of heart disease by half, the results speak for themselves.
Maintaining a healthy sleep schedule is a bit trickier for most people, as external factors beyond their control can affect the amount of sleep they can achieve. But getting enough sleep on a consistent basis can help improve brain activity and reduces the risk of chronic illness.
The last four factors of Life’s Essential 8 are things that you should consult with a medical professional, as they can provide helpful information relating to your overall physical health. It’s important to keep your weight, cholesterol, blood sugar and blood pressure levels monitored fairly frequently every year.
In this news release by the American Heart Association, study author Nour Makarem, Ph.D. details the overall benefits of following these eight guidelines.
“Greater adherence to all Life’s Essential 8 metrics and improving your cardiovascular health can slow down your body’s aging process and have a lot of benefits down the line,” said Makarem. “Reduced biologic aging is not just associated with lower risk of chronic disease such as heart disease, it is also associated with longer life and lower risk of death.”
By adding these small tweaks to your routine, combined with regular check-ups with your doctor, you can greatly increase your quality of life and even expand it!
Visit heart.org for more information.
Top Holiday Season Stressors: Strategies for a Stress-Free Season
Navigating Those Emotions
If you’ve been through a recent traumatic event, family drama, or the loss of a loved one, the holiday season can stir up feelings of sadness, loneliness, or even grief. It’s all perfectly normal, and you don’t have to put on a happy face just because it’s the holidays. Engaging in activities you enjoy, getting some fresh air, or lending a hand through volunteering can boost your mood. Joining community events or helping others is a way to socialize and make a positive impact. When it comes to handling your feelings during the holiday season, Genesis Medical Associates, Inc. has a few useful hints: stick to healthy habits, be open to help and find support when you need it, and set boundaries that make sense for you.
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Sticking To the Basics and Maintaining Routine
Putting on a few extra holiday pounds might seem like a tradition, but for some, it’s a major stress factor when trying to shed or maintain weight. Changes in your exercise and sleep routine can also add to your stress and potentially worsen other health issues. Sticking to your regular diet, exercise, and sleep schedule during the holidays can give you a sense of stability when everything else seems crazy. It can help keep your mood in check, your immune system strong, and your ability to handle stress intact. Plus, it can be a lifesaver for managing other health conditions. The Traini Counseling Group recommends taking a daily walk or simply carving out 20 minutes for yourself daily.
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Keeping It Real with Expectations
During the holiday season, many folks set crazy-high expectations on themselves and others. But you don’t have to be a perfectionist to have a fun and memorable holiday. Sure, holiday traditions can bring a warm and fuzzy feeling, and you might feel like you have to keep things exactly the same year after year. But when life throws you a curveball, it’s okay to roll with the punches. Changing up those holiday routines and traditions to match new circumstances is perfectly fine. Psychology Today suggests lowering your expectations. “By keeping expectations realistic and focusing on what’s really important to you, you may just find that your ‘good enough’ holiday turns out to be ‘pretty great’ after all,” they wrote.
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Dealing with Family and Social Pressures
The holiday season can be a bit of a stress-fest, thanks to family get-togethers and social shindigs. There’s a ton of stuff to manage, from party planning to a jam-packed social calendar, and it can all leave you feeling frazzled. One trick is to get ahead of the game by planning for those family bashes and gatherings. That can help you handle the event with less stress. And remember to factor in some downtime after these gatherings to recharge your batteries. If you know that a family visit or social event is going to trigger your anxiety, make sure you’ve got some relaxing time scheduled right afterward. Maybe head home and relax by watching your favorite movie or curling up with a book. Remember to not jam-pack your schedule with visits and events without giving yourself a break. Mayo Clinic suggests simply saying no to holiday commitments. “With holiday commitments, it is OK to say no to a few or all of them,” they wrote. They also added that sharing your to-do list with other family members may help alleviate your stress.
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Dietary Dilemmas
Holiday festivities typically revolve around tons of grub, and some of it might not fit with your diet or allergies. If you have specific dietary needs, make sure you let your party host or caterer know in advance. Ask about what’s cooking. And if you’re hitting a potluck or buffet, try serving yourself first to avoid cross-contamination with other dishes. If you’re not sure what’s on the menu, just skip the meal. But don’t forget to eat something beforehand so you’re not starving. Holiday parties are famous for their special cocktails, which might have sneaky ingredients that mess with your allergies or sensitivities. If you’re not sure about what’s in your drink, stick to beverages you know are safe. The same goes for baked goods, which can hide all sorts of surprises.
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