5 Tips for Living a Long and Healthy Life

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as science continues to advance in the

world of healthcare

people are starting to live longer at a

higher quality of life

although this is an amazing feat for

science and society

we're going to take a step back from the

world of technology and pharmaceuticals

to take a deeper dive into what changes

the average person can implement today

to live a longer and healthier life all

links used for research in this video

are available in the description below

be sure to check them out now let's jump

into our five tips to live a long and

healthy life

first we're going to take a look at

hydration an estimated 75

of americans suffer from chronic

dehydration so i think it might be time

for you to re-evaluate your personal

levels of water consumption

according to a research paper from

harvard university experts recommend

that everyone should be drinking between


and 16 cups of water a day drinking

enough water each day

is vital for an abundance of reasons it

helps keep your joints lubricated

delivers essential nutrients to cells

all over your body

keeps organs operating efficiently

prevents infections

and helps regulate body temperature

that's why a cold glass of water on a

hot day feels like heaven

you could also see additional benefits

such as improved sleep quality

cognition and mood next we're going to

take a look at nutrition and supplements

well we all know to eat our greens and

that mcdonald's isn't the best food for


but there's so much more to optimal

nutrition than just eating right

the vast majority of us assume that the

same healthy food choices are applicable

for everybody

and for the most part it is true but

everyone should take a customized


a simple blood test can tell you about

your current baselines for nutrients

within your body

and where changes can be made the

average american diet finds a number of

essential nutrients to be lacking

these areas include calcium potassium


and vitamins a c and d let's take

vitamin d as an example

it is arguably one of the most important

nutrients necessary for health

according to a 2011 study one billion

people worldwide and 41.6

of americans are vitamin d deficient if

you are lacking the vitamin

you could very well be lacking the

benefits as well

vitamin d helps your body fight disease

resulting in a reduced risk of multiple


heart disease and the likelihood of

developing the flu it has also been

found to have an impact on mood

regulation and potentially improving the

symptoms of depression

this is just an example from one

nutrient in the body

there are so many more that can affect

the way your body operates

you can add these nutrients into your

diet by eating the right foods with a

high concentration of the nutrient

or look to take supplements that you can

find in the drugstore

before deciding if you want to take any

supplements or making drastic changes

please consult a doctor as i am not one

just like the previous two points on

this list a large percentage of adults

also lack sleep

according to the cdc one in three adults

don't sleep enough

the recommendation is that everyone

should be getting between seven to nine

hours of sleep a night

having a consistent lack of sleep could

lead to potentially the most drastic

changes in health versus any other tip

in this video

a lack of sleep contributes to a wide

array of health complications and


obesity diabetes high blood pressure

heart disease and mental distress we've

all had a bad night of sleep before

and i'm sure you remember how miserable

and difficult it was to operate

throughout the day

versus one where you get a good night's

sleep the culminating effect of these

long nights and lost hours is referred


as sleep death a term that

neuroscientist matthew walker often

refers to

when sleep debt is incurred it is

extremely difficult to make back

for every hour of sleep lost it can take

up to 4 days to fully recover from its


when you have night after night of bad

sleep your sleep debt works up a tap

where it continues to accumulate and

gets away from you

dr walker believes that this conundrum

can shave years off of your life

the best way to prepare for a good

night's sleep is to put away screens

two hours before bed and develop a

routine that helps you relax

unwinding and disconnecting from your

daily activities is important for

getting high quality sleep

feel free to experiment and find out

what works best for you before bed

tip number four is to get exercise and

stay active

we broke this segment down into two

sections and first we're going to talk

about cardiovascular exercise

a lot of people have a misconception

that cardio is limited to activities

similar to running and cycling

when in fact almost any kind of movement

can be classified as cardio

that means activities such as walking

playing sports

dancing and even jumping up and down on

a trampoline count

what these activities all have in common

is that they trigger your body to take

in more oxygen to maintain

energy levels which in turn increases

your heart rate among several other

reactions within the body

getting your heart rate up is essential

for strengthening your heart and overall


according to the cdc one in four deaths

is caused by heart disease

which is why maintaining the health of

your heart should be a priority for


on top of that it can improve your

memory protect your brain against the

decline that comes with aging

and it also triggers the release of

endorphins within your body

endorphins are a natural hormone

produced within your nervous system

they are often referred to as the happy

hormone because it is known to make

people happier

it naturally lifts your mood and is the

hormone behind the phenomena

of the runner's heart the next segment

we're going to look at in exercise is

resistance training

when it comes to resistance training it

turns out that there's more than meets

the eye

that is not just for building strength

and looking fit or muscular

a study done by wayne l wescott states

that it may help prevent and manage

certain diseases

such as type 2 diabetes by reducing

visceral fat

and improving insulin sensitivity it

also offers many of the same benefits

that cardio offers as well

his research also proposes that it can

increase bone density and help reduce

pain associated with back problems

arthritis and fibromyalgia on top of all


it can also reverse other skeletal

muscular problems associated with aging

the us department of health and human

services state that you should do at

least 150 minutes of moderate intensity

physical activity a week to stay healthy

the last tip on our list is the

importance of personal relationships

a review of 148 studies regarding social


found that people with strong and

developed social circles are 50 percent

less likely to die prematurely

and interestingly enough it has been

found that those who have committed to a

life partner on average

live three years longer than those who

don't when you have people in your life

that you can discuss

problems with you don't have to

internalize the stress

the science states that even just

thinking about the people that you care


after going through a stressful event or

task can lead to quicker recovery from

the symptoms of stress as well

in turn this keeps stress levels lower

over time and reduces its long-term

impact on your health on the flip side

loneliness is often a significant

predictor of poor health

for a long time it has been commonly

associated with depression and is now

even being reported to have an impact

on pain tolerance and immune system


what a lot of people overlook is the

preparation and changes influenced by

being social

being around people can promote several

changes to your health

such as personal hygiene unintentional

peer pressure is another influence when

it comes to other health habits such as


dietary choices and certain activities

that can have both a positive or a


impact on your health there are so many

different factors that come into play

when it comes to determining what a

healthy life looks like for you

the items on this list and the research

that the scientists did on these topics

are just a few of the most popular

health choices of today

well that is all for this video don't

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thanks for watching and we'll catch you

in the next one