According to TUIK data, the average life expectancy in Turkey is 75.9 years for men, while it is 81.3 years for women. But are there any golden secrets to living longer? Expert Dietitian Zehra Bora Kara gave information about the subject.
EAT HEALTHY
Nutrition, one of the most important components of a long life and quality of life, is an action that begins in the womb and continues throughout life. A healthy diet is based on a balanced intake of carbohydrates, proteins, fats, vitamins and minerals.
A healthy diet reduces the risk of obesity, diabetes, cardiovascular diseases, hormonal imbalances, and acute and chronic diseases. Unfortunately, these diseases and disorders that I have mentioned constitute a major obstacle to a quality life and a long life.
For a healthy diet:
- Start your day with a balanced breakfast,
- Provide variety in meals and eating habits,
- Neglecting a diet rich in cereals, milk and dairy products, meat and eggs, legumes, vegetables and fruits,
- Consume vegetables and fruits in season,
- Stay away from packaged and prepared foods,
- Consume fibrous foods to avoid the risk of cardiovascular diseases,
- Keep sugar and carbohydrate consumption within certain limits to avoid the risk of diabetes.
Also, if you want to live a long life, avoid alcohol and cigarette consumption along with improving your eating habits.
EXERCISE
The physical activities you will do on a daily basis will help prevent cardiovascular diseases, prevent diabetes and cardiovascular diseases, and provide mental well-being by stimulating the release of serotonin. Regular exercise is one of the most important factors for a good posture, a fit body and a pain-free life. Studies show that taking 10,000 steps daily is important for an effective result. Do not forget to exercise regularly for a longer quality life!
DRINK WATER
Water, which makes up 75% of the human body, is the second essential need for life to continue. Being dehydrated leads to the deterioration of many functions in the body, but also puts health at risk. Adequate water intake is the most important factor for liver, kidney and heart health, but it is also very important for skin health and a healthy appearance. Starting to consume at least 10 glasses of water daily for longevity is the best first step to take.
STAY POSITIVE
Staying positive, staying away from stress is one of the most important factors for a healthy body and delaying aging. Stress increases the heart rate, blood pressure, energy production in the body and causes the release of stress hormones, causing the body to get tired much more than normal. This fatigue can harm the body and reduce our quality of life and average life expectancy.
For a long and healthy life, a stress-free life and a perspective in which we stay positive and look at life from a positive window will offer us the beauties of life and increase our quality of life. Try to control your stress level. This quartet I mentioned will add life to your life.