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Sometimes, when we talk about longevity, we tend to reduce the idea solely to the extension of lifespan. And if we only consider what a dictionary might tell us about the terms longevity or long-lived, the idea could indeed be reduced to the extension of life.
Maintain an active lifestyle
Maintaining an active lifestyle and exercising regularly is essential to achieving a noticeable improvement in quality of life.
Physical exercise helps prevent diseases such as depression, cardiovascular diseases, overweight or obesity.
The minimum required for an adult would be no less than 150 minutes per week combining aerobic exercises with stretching and strength training sessions.
Abandonment of harmful substances
Stating at this point that alcohol, tobacco, or drugs are harmful to health and contribute to an increased risk of mortality or the development of diseases associated with these habits hardly seems necessary. But there are other habits that can be harmful, and to which we perhaps don't pay as much attention.
We could mention the risks involved in self-medication or prolonged medical treatments with certain types of medications, which can also represent significant health risks.
Improve sleep and rest
A large part of the population has trouble sleeping or for various reasons cannot get the necessary hours of sleep.
It is true that all sleep-related problems are complex, but a series of basic recommendations can help improve sleep quality and rest: do not drink excessive amounts of fluids before bed to avoid the need to go to the bathroom during the night, control the temperature (neither too cold nor too hot) and try to sleep in a completely dark room, keep electronic devices away or turn them off, avoid stimulants from midday onwards, and avoid heavy dinners.
Taking care of emotional well-being
Anxiety, depression, and adjustment disorders are increasingly common in our society today. In some cases, it's referred to as a stress epidemic.
Good emotional health is fundamental to well-being. Furthermore, conditions like anxiety or depression can be linked to the development of other illnesses and, in the medium term, can lead to digestive, cardiovascular, muscular, and even sexual problems.
Where possible, a basic objective should be to introduce daily routines that promote mental health care.
Improvement of nutritional habits
We are fortunate to live in a country where we have the Mediterranean diet as one of the basic pillars in terms of food.
If we could simply stick to the foods and cooking methods that are part of the Mediterranean diet, we would already be taking a very important step towards our health and well-being: using olive oil as the main fat, eating fruits and vegetables daily, avoiding ultra-processed foods, reducing sugar and salt consumption as much as possible, replacing industrial snacks with nuts, eliminating the consumption of pre-cooked sauces, and making water the main beverage.
Nutritional supplements
Nutritional supplements should be considered an aid that helps optimize our diet. Where food alone falls short, for various reasons, supplements can help us achieve the necessary nutrients.
There is abundant documentation and countless studies on the poor nutritional value of many of the foods we consume today. Even when trying to eat healthily, the nutritional intake may still be insufficient.
This is where nutritional supplements play a fundamental role, helping to obtain the desired nutritional intake.
"But then... what should I take?" This is probably the question we receive most often. We also sometimes get inquiries about ingredients, how to take a supplement, the ideal time to take it... But the fundamental question is: "So, what should I take?" The answer is that, based on the results of blood tests, existing deficiencies can be detected, and from there, nutritional supplements can be prescribed in each case. It's true that the data regarding certain nutritional deficiencies in the population is overwhelming. And from this data obtained in numerous studies, alarmingly low levels of certain nutrients are detected. Two prime examples are magnesium and vitamin D, but it's also difficult to achieve adequate levels of Omega-3 through diet alone, address the alarmingly high cholesterol levels in a large part of the population, or the similar problem of high blood sugar levels. It's also worth noting that there are products that can be truly useful in preventing certain diseases and other ailments.