The secret to a longer life will come as no surprise – eat well, keep active, and cut out bad health habits such as smoking is the crux.
But it is also important to make sure you get enough of the vitamins and minerals that play a vital part in keeping healthy.
Vitamin D and calcium are integral for our bodies to function properly, particular because they work hand in hand with one another.
Calcium helps build strong bones and teeth whereas vitamin D helps regulate the amount of calcium and phosphate in the body.
Supplements are known to be able to provide additional nutrients when your diet is lacking, or when certain health conditions cause you to develop an insufficiency or deficiency.
So if you fear you could be deficient in vitamin D or calcium, you should consider investing in these supplements.
Taking a daily multivitamin and being sure to get enough calcium and vitamin D is one of the recommendations by Harvard Health for a longer life.
The number one tip is to stop smoking. It says: “Smoking contributes to heart disease, osteoporosis, emphysema and other chronic lung problems, and stroke. It makes breathing during exercise much harder and thus can make activity less enticing. It appears to compromise memory, too.
“After a smoker quits, the risk of heart disease begins to drop within a few months, and in five years, it matches that of someone who never smoked. Stroke risks drop to equal that of a nonsmoker within two to four years after a smoker quits.
“The death rate from colorectal cancer also decreases each year after quitting. At any age, quitting progressively cuts your risk of dying from cancer related to smoking, although this dry is most marked in those who quit before age 50.”
Other tips for a longer life include eating a healthy diet rich in whole grains, vegetables, and fruits, and substituting healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
You should make sure to maintain a healthy weight and body shape, as well as challenge your mind by learning and trying new activities.
Flossing, brushing and seeing a dentist regularly is also recommended as well as asking your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis or high cholesterol.
The publishing arm of Harvard Medical School also advises not to overcook or burn your meat.
That chargrilled steak or well-done burger from the barbecue might be tempting, but any blackened, crispy bits signal a buildup of carcinogens, which can lead to cell changes which eventually turn to cancer.
Chargrilled parts of poultry or fish are also carcinogenic, so it’s not enough to just steer clear of overcooked red meat.
You do not need to avoid meat completely. One tip is to cut off visible fat.
Harvard Health notes: “Cutting off fat, which causes flames to flare on the grill, can help avoid charring.”
Gently sautéing, seeming or braising meat in liquid instead can also help.
The National Cancer Institute also has some tips for lowering your risk when eating meat.