Practising 10 healthy habits daily could add years onto your life expectancy.
A doctor has revealed what you can do right now to give yourself a “longer and healthier tomorrow”.
Healthy lifestyle habits can often pave the way to longevity. Fortunately, Dr Mehmet Oz, an American television presenter and physician, shared the 10 “simple” things you can do to “add years to your life”.
1. Aspirin
Speaking on The Dr Oz Show, the doctor explained that one single aspirin tablet could save your life if you’re having a heart attack.
He recommended reaching for 325 milligrams of aspirin during the medical emergency.
2. Using stairs
Using stairs for just two minutes per day could get your heart rate up, build muscle and add years to your life.
“Climbing just two minutes of stairs per day can make a big difference for your health,” Dr Oz said.
3. Coffee
Another tweak the doctor recommended is reaching for three cups of coffee daily – and decaf also counts.
“This is how many cups of coffee researchers say you need to be able to drink in order to add years to your life,” Dr Oz said.
4. Know your cholesterol numbers
Number four stands for the most important cholesterol numbers you need to know. The doctor said: “You want to know the total amount of cholesterol – keep that below 200.
“The lousy ‘bad’ cholesterol – you want that below 100. But the healthy good cholesterol – the stuff you really like – you want that above 50, and triglycerides, which is a good way of knowing how you’re eating day to day – you want that below 150.”
5. Five-a-day
Eating just five servings of fruits and vegetables a day can reduce your risk of cancer, increase your brain function and help you live longer, according to the medical expert.
6. Walk test
Dr Oz recommended taking the six-minute walking test that could reveal how healthy you are. He said: “The rule of thumb is that in six minutes you ought to be able to walk roughly 650 steps without being too winded.”
You can check if you’re too winded by trying to speak. If you can speak okay, then you have passed.
7 and 8. Sleep
The numbers seven and eight stand for how much sleep you need. The doctor explained that women need about seven hours of sleep and men need about eight.
9. Fibre
You should aim for at least nine grams of fibre in at least one meal per day, Dr Oz recommended. However, he added that the daily guideline is 25 grams.
He said: “Here’s a great way of doing it – probably my favourite way – it’s half a cup of lentils. It has about nine grams of fibre. It’s the perfect side dish or could be a main course if you’re a vegetarian.”
10. The years you can add to your lifespan
Number 10 stands for more years. “That’s the reason why I want you taking these simple steps every day,” Dr Oz added.
