Your quality of life is largely dictated by one factor: your physical health. And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.
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Meditation may seem like a passing trend, but the newly-popular practice touts some serious health benefits. Om-ing is optional, but regularly taking 10-20 minutes to unwind and focus on yourself is one of the greatest secrets to longevity. “Meditation is going to help with stress reduction, better sleep, lower blood pressure, improved immunity, and improved cardiovascular function," says Kerry Bajaj, a certified health coach at the Eleven Eleven Wellness Center in New York City. It’s also going to make you feel much better because you’re disconnecting from all the stimulation of life.”
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2-Floss
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Flossing won’t just make your pearly whites brighter, the habit will improve your health on a much deeper level. “If your gums get infected, the bacteria in your mouth can enter the bloodstream and lead to inflammation throughout the body," says Bajaj.
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3-Take Probiotics
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Slapping on sunscreen is incredibly important when it comes to protecting your skin from the sun’s harmful rays. However, it's easy to forget about protecting our eyes. The only way to do so is by wearing sunglasses. Remembering to throw on your shades every day will guard against sunburn, cataracts, and even skin cancer. Choose sunglasses with 99-100% UV absorption or UV 400, and maybe draw some inspiration from your girlfriend's oversize shades—the bigger the glasses, the better the protection.
According to research from Liverpool John Moores University and the University of Birmingham, high-intensity interval training (HITT) can result in the same benefits as those you get from endurance training—but you'll spend a hell of a lot less time in the gym. While breaking a sweat of any kind is vital, HIIT improves your fitness while also fighting heart disease, hypertension, and diabetes.
1-Meditate
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2-Floss
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3-Take Probiotics
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Check in with your gut—a healthy digestive system is often seen as the window to your overall health. One way to boost good gut bacteria and keep things running smoothly: take a daily probiotic supplement. “Probiotics help with digestion, and they’re good for your immunity," says Bajaj. "Fixing the balance of good bacteria in the gut can even improve your mood. A lot of our serotonin is actually produced in the gut, so there’s a big connection between what’s happening in the gut and how we feel.”
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4-Sleep
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It’s no secret that most hard-working guys are sleep deprived, but just because it’s common does not mean it’s OK. Sleep makes or breaks a healthy lifestyle. All that time and effort you spend eating right and working out won’t be as effective—and your physique will actually be harder to maintain—if you’re not getting seven to eight hours a night. Catching up on sleep on the weekends won’t work either.
Research from Rochester University suggests that insufficient sleep disrupts our brains' ability to flush toxins from the body and as a result, can impair brain function. So, when you show up for work after a bad night's sleep and you're unable to focus on anything—that’s why.
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5-Drink Tea
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Drink more tea. Just do it. Aside from water, tea might be the best beverage for your body. Research published in the European Journal of Clinical Nutrition shows that regular consumption of green tea can improve memory and cognition in men. Green tea is also credited with a host of other health-boosting benefits, like firing up your metabolism, lowering blood pressure, preventing bad breath, boosting immunity, and acting as an anti-inflammatory agent.
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6-Warm Up Before Workouts
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Static stretching before a workout doesn’t do your body much good. In fact, research from Stephen F. Austin State University found that exercisers who did static stretching before lifting had impaired strength compared to those who performed a dynamic warm-up, a muscle-warming routine that includes moves like walking lunges and high skips. Get in the habit of performing a dynamic warmup before any kind of workout and you'll not only enhance your performance, but also help prevent injury.
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7-Wear Sunglasses
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8-Sweat With HIIT
According to research from Liverpool John Moores University and the University of Birmingham, high-intensity interval training (HITT) can result in the same benefits as those you get from endurance training—but you'll spend a hell of a lot less time in the gym. While breaking a sweat of any kind is vital, HIIT improves your fitness while also fighting heart disease, hypertension, and diabetes.
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9-Strengthen Your Lower Back
About 80 percent of adults experience low back pain at some point in their lifetimes, according to the National Institue of Neurological Disorders and Stroke. The culprits and causes fall in one of two categories: a sedentary lifestyle or heavy use. (Though you probably fall into the latter.) Fortunately, exercising can alleviate these aches and pains—if you know which ones are best, and how to do them correctly. Try these 3 Workouts to Bulletproof Your Low Back and Prevent Aches and Pains. Not only will you amplify your quality of life, but other expercises will become easier, too.
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10-Stop Smoking Cigs And Hookah
Are you seriously still smoking in 2016?! Cigarettes increase your risk for heart disease (which accounts for 35 to 40 percent of all smoking-related deaths), emphysema, cancer, stroke, asthma, lung infections, and dementia, and hookah isn't any better, according to a meta-analysis from the University of Pittsburgh Schools of the Health Sciences. Researchers boiled 540 articles down to 17 relevant studies in which they discovered hookah smokers are in fact inhaling a huge amount of toxicants. When compared with a single cigarette, one hookah session delivers approximately 125 times the smoke, 25 times the tar, 2.5 times the nicotine, and 10 times the carbon monoxide.
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