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Longevity Experts Reveal 8 Habits That Can Extend Your Life by 24 Years

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Tips for Longevity: Eat Plant-Based, Limit Alcohol, and Get Enough Sleep

Are you looking to improve your health and increase your longevity? One simple change you can make is to switch to a plant-based diet. Research shows that ditching a diet high in meat for a plant-based alternative can reduce your risk of death by 21 percent. While red meat is packed with protein and nutrients, it can also increase inflammation in the body, leading to conditions like heart disease, cancer, and Alzheimer’s. On the other hand, plant-based foods are high in antioxidants and phytochemicals that can reduce inflammation and improve overall health.

Instead of going fully vegetarian or vegan, consider following a Mediterranean diet, which includes fish, poultry, grains, and leafy green vegetables. This diet has been shown to reduce the risk of cardiovascular disease and improve overall health. Leafy green vegetables like broccoli, spinach, and artichokes are high in polyphenols, which can improve digestion, boost brain function, and reduce the risk of certain cancers.

In addition to changing your diet, limiting alcohol consumption can also have a positive impact on your health. Keeping alcohol intake under four drinks a day can reduce the risk of early death by 19 percent. Binge drinking is associated with liver disease and decreased organ function, as well as an increased risk of mortality from accidents like drunk driving.

To further improve your health and increase your longevity, make sure to get enough sleep each night. Sleeping 7 to 9 hours without waking up in the middle of the night can reduce all-cause mortality by 18 percent. Lack of sleep can increase your risk of developing conditions like high blood pressure, heart disease, diabetes, depression, erectile dysfunction, and low testosterone.

To improve your sleep quality, try taking a hot bath before bed to raise your body temperature and trigger sleepiness. Avoiding blue light from electronic devices before bed and investing in blue light glasses can also help regulate your circadian rhythm and improve sleep quality.

By making these simple changes to your diet, alcohol consumption, and sleep habits, you can improve your health and increase your longevity. Give plant-based eating a try, limit alcohol intake, and prioritize getting enough sleep each night to live a longer, healthier life.

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