Secrets to living long and healthy
Yoo Youk-jin
By Yoo Youk-jin
Everyone wishes to live long and healthy. It would be idealistic if one could maximize longevity without sacrificing performance until the day of his or her death. Many people fear that their last years of life may be in anguish and pain from disease and dysfunction. From centuries past, people have yearned for the pill of health or the fountain of youth, yet the reality is that there is no such medication or magical potion.
In today’s article I wish to talk about general methods of how to live long and healthy, with methods that have been scientifically proven to increase both longevity of life and to improve performance. I am sure that some of the methods I mention in today’s article along with regular medical check-ups can go a long way in helping you maintain good health..
Exercise regularly
There are some interesting stories in Korea about a servant who ran around to find a medical herb that could grant eternal life to the king and in the process lived longer than the king, and about a person who delivered milk everyday living longer than the people who were drinking it. Exercise has been shown to significantly reduce risks of death, a scientific fact shown by researchers in many disciplines of medicine. If so, how should we exercise? Aerobic exercises such as brisk walks, biking, hiking, swimming, and dancing are all great ways to get good exercise. It is usually recommended that one exercise for at least 30 minutes a day, but it doesn’t need to be done continuously at once. The intensity of exercise is perfect if you can make simple conversation with your colleague but find it difficult to sing. This should be done at least 3 times a week, preferably five times a week.
Eat less
Lots of research funds have been dedicated to finding methods to slow the aging process. Up to now, the only method shown to delay this process is to eat less. This has been shown in animal models, since rats and monkeys have been shown to enjoy extended life when fed less. So I guess regarding food and longevity of life, doing less is more.
Think positive and be stress free
According to the paper recently published by Yale University, people, who had coped with aging in a positive manner, on average, lived 7.5 years longer than those who didn’t. Another study showed that those who overcome psychological stress more easily than others live longer. Nobody can be totally stress free since stress is one of the driving forces of daily life, but it can easily turn into an illness if it lasts long. So think positive and get rid of stress quickly! These methods are essential for disease-free longevity.
Stop smoking now!
A recent study showed that a man, who quits smoking at 35 years of age, can expect 8.5 more years of life than someone who continues to smoke. The extended life expectancy for woman of the same condition is 7.7 years. It is well known that smoking is accountable as a significant risk factor in at least one third of all cancers. In addition, the risk of early death is 2.5~3 times higher in smokers compared with nonsmokers. So, quitting now will add years to your life.
Eat fresh and reduce salt intake
Koreans eat more salt than people from other cultures. Naturally, some Korean foods are high in sodium content. Unfortunately, salt is not so good for your health. It can raise blood pressure and aggravate heart and kidney problems. So what is the solution? One method would be to try lower sodium content or use only chopsticks and not spoons when eating Korean stew (jjigae). Also, eating lots of fresh foods such as colorful vegetables and fruits can be helpful.
I have outlined just a few simple methods that you can incorporate into your life right away to improve your chances of living a long and healthy life. Please remember that eating less, eating healthy, exercising regularly, and maintaining a healthy mentality, all without cigarettes are proven methods to staying healthy.
The author is a clinical instructor at the Seoul National University Hospital International Healthcare Center (SNUH-IHC).