4 healthy habits to avoid chronic disease after 40

4 healthy habits to avoid chronic disease after 40

Scientists have named simple rules that can significantly increase life expectancy.

The development of chronic diseases after 40 is directly related to our lifestyle and diet. If acute diseases such as colds are characterized by vivid symptoms and are treated quite quickly, then chronic diseases may not make themselves known for a long time, recur frequently and pass quite severely.

Recently, a group of European and American scientists analyzed the data of 116 thousand people. It turned out that those who adhere to a few strict rules, on average live just over 70 years. Let’s see what habits will help prevent the development of chronic diseases and live a long life.

A bit about the study

Scientists studied data from 12 European studies with a total sample of 116,043 people. Four indicators were considered: body mass index, smoking, alcohol consumption and physical activity. Each habit, depending on its severity, was given a score from zero to two. For example, if a person smoked, but had already quit, he received one point. Still smokes – two points. Never smoked – zero. In the aggregate of points for each habit the result from zero to eight was added up. In the end, the experts figured out exactly how these factors affected health and longevity.

Smoking cessation

Smoking is known to lead to the development of gastrointestinal, cardiovascular and respiratory diseases. If a person gives up smoking, then after two weeks the blood circulation in the body improves and lung function increases, and after a year the risk of coronary heart disease decreases by half compared to the risk of a smoker. Scientists have calculated that quitting cigarettes after the age of 40 can extend life by at least nine years.

Moderate alcohol consumption

It is one of the important factors in the absence of chronic diseases after 40 years. There is a consensus in the scientific community that moderate alcohol consumption is no more than 3-4 units of standard drinks per drinking episode. Drinking large amounts of alcohol can increase the risks of pancreatitis, stroke, liver disease, and heart muscle damage.

Controlling body mass index

Controlling your body weight is the most important aspect of taking care of your well-being. Being active throughout the day, maintaining a proper weight and eating well are complete components of a healthy lifestyle. Some people lose excess weight easily, but it is much more difficult to maintain the result when the goal is reached. It is necessary to monitor calorie intake, compensating the energy received from food with physical activity. But it is important to eat the right foods, to supply the body with all the necessary substances.

Physical activity

This term should not be confused with the concept of “exercise”, which is structured and planned. People between the ages of 18 and 64 should devote at least 150 minutes a week to high-intensity physical activity. Strength exercises that involve major muscle groups should be performed twice a week or even more often.

After research, scientists found that by following these four rules and not having chronic diseases, men can live 9.9 years longer and women 9.4 years longer.