Taking care of your health and boosting your quality of life
Living a long life while maintaining good health is a desire of many. In modern times, we are aware that taking care of our health has a direct impact on our quality of life at all stages of life. What does health and longevity actually mean? What daily habits help us stay healthy and live longer?
What are health and longevity?
Health is more than the absence of disease. It is classically defined by the WHO as “a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity”.
This means that we are truly healthy when we feel well physically, have a good mental balance and quality relationships with others.
Longevity refers to longevity – how many years we live. But longevity is not just about the number of years, it is about making sure those years are spent in a healthy and quality way. The ideal is therefore a long life with good health, which is also known as healthy longevity.
Research confirms that longevity is largely influenced by our lifestyle. A large Harvard study found that people who adopted five key healthy habits in middle age (balanced diet, regular exercise, maintaining a healthy weight, not smoking and moderate alcohol consumption) lived on average up to 14 years longer than their peers without them.
Factors influencing good health
Nutrition
A healthy and balanced diet is the foundation of good health. A diet rich in fruit, vegetables, whole grains, protein and healthy fats provides the body with the nutrients it needs.
Conversely, diets high in sugar, saturated fat and processed foods contribute to the development of diseases such as obesity, type 2 diabetes and cardiovascular disease. Studies show that eating more fruit and vegetables significantly reduces the risk of chronic diseases.
Movement
Regular physical activity strengthens the heart, blood vessels, muscles and bones, while helping to maintain a healthy weight. Physical inactivity is one of the biggest risk factors for chronic diseases.
The WHO warns that people who are not active enough have a 20-30% higher risk of death compared to those who get enough exercise. Experts recommend at least about 150 minutes of moderate physical activity a week – which can be achieved with as little as 30 minutes of walking a day.
Spanec
A good night’s sleep is an often overlooked pillar of good health. During sleep, the body restores itself, hormones are regulated and the immune system is strengthened. Prolonged sleep deprivation can lead to chronic fatigue, weakened immunity, increased risk of obesity, diabetes and heart disease. Conversely, getting enough sleep has a positive impact on well-being and longevity.
Social cohesion and mental balance
Humans are social creatures by nature, so it’s not surprising that good quality relationships have a positive impact on health. Strong family ties, friendships and a sense of belonging to a community give us emotional support, reduce feelings of stress and even physiologically protect our heart and brain.
Mental health is as important as physical health. Chronic stress, anxiety and depression can have a negative impact on physical health – for example, increasing the risk of high blood pressure, heart disease and a weakened immune system.
Surprising Results - What Did the Survey Show?
Participants in the stretching group showed a greater reduction in cortisol levels than those in the
restorative yoga group. After six months, participants in the stretching group had lower morning and
evening cortisol levels and lower perceptions of chronic stress. These results persisted after one
year. This suggests that regular stretching may be more effective in regulating the stress hormone, which
has long-term positive effects on health and contributes to a healthy lifestyle.
Simple tips to improve your health every day
- A balanced diet: include plenty of fruit, vegetables, wholegrain cereals, good quality protein and healthy fats in your diet. Avoid excessive intake of sugar, salt and processed foods.
- Regular physical activity: get at least 30 minutes of moderate activity each day, such as brisk walking, cycling, dancing or gardening.
- Get a good night’s sleep: make sure you have a regular sleep schedule (about 7 hours a night), turn off electronic devices at least half an hour before bedtime, and make your bedroom quiet and dark.
- Nurturing relationships: make time for family and friends every day. Talking and socialising boosts mental health and reduces stress, which has a positive impact on longevity.
- Stress management: incorporate relaxation techniques such as meditation or breathing exercises into your daily routine. Create a balance between work and rest.
The importance of preventive check-ups
Regular preventive health check-ups are key to staying healthy, as they allow you to detect potential problems early, before symptoms appear. Such checks – such as blood pressure, sugar, cholesterol measurements and screening tests – can provide early warning of elevated levels and enable more effective treatment, increasing the chances of successful disease management.
You can also turn to specialist institutions for comprehensive prevention and longevity. With the Epik approach, we assess your lifestyle, perform comprehensive diagnostic tests and help you develop an individualised plan to improve your health and prevent chronic diseases in the future. This preventive check-up can give you an accurate insight into your health status and recommendations on how to further improve your health.
So looking after your health is an investment that will pay you back – with better health, less illness and a longer life.
Sources and literature:
Li, H., Qian, F., Han, L., Feng, W., Zheng, D., Guo, X., & Zhang, H. (2024). Association of healthy sleep patterns with risk of mortality and life expectancy at age of 30 years: a population-based cohort study. QJM : monthly journal of the Association of Physicians, 117(3), 177-186.
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