Tom Sightings writes the Sightings at 60 for US News and World Report's On Retirement Section.


Sightings recently shared 6  simplified, proven steps to a long and healthy life:



1. Eat a Diet Low in Saturated Fats

People who live the longest tend to eat little fats that come from meats and dairy. These people avoid refined sugars, those in soft drinks particularly. They do drink low-fat milk, water, and consume lots of unprocessed green vegetables and fruits. Primarily when it comes to their diet, caffeinated/alcoholic beverages they practice moderation. 

2. Get Plenty of Sleep

Numerous medical studies have associated a great night's sleep to lower blood pressure and a boosted immune system. Lack of sleep has been associated with many health problems, such as, obesity, diabetes, hypertension and cardiovascular disease.  A Harvard Medical Study found that those who averaged less than 7 hours of sleep a night were 3 times more likely to develop a cold when exposed to the cold-causing rhinovirus, than those who got 8 or more hours of sleep. 

3. Get Some Exercise

Intense exercise in the gym is not necessary. Just staying in the habit of routine moderate exercise. Typically 30-45 minutes of aerobic exercise daily is recommended. 

4. Maintain an active social life

Brigham Young University found in a recent study that those who enjoy a close family life and have plenty of friends live longer than people who are more lonely. This could also be caused by those people feeling a sense of connection with their community. This connection tends to lead people towards healthier habits, away from self-destructive habits like drinking and drugs. 

5. Keep Working But Not too Hard

Data is difficult to evaluate in regards to if working makes one live longer. Because those who are healthy tend to work longer than those who are not healthy. Research has found that staying engaged in life is what is most important to prolong life. Staying active and productive, even in retirement volunteering and mentoring. 

6. Make It A Group Effort

Living a healthy lifestyle can be difficult to do alone or in a hostile environment. If your family and loved ones get together to plan healthy outings and meals, you will find your motivation and dedication to the new lifestyle rise significantly!

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