10 tip for Long live

At the beginning of the 20th century, the average life expectancy at birth in the United States was just under 50 years. Today, the average newborn can expect to reach 80 years. This great leap forward has little or nothing to do with genes, and everything to do with advances in public health and healthy lifestyles.

During the first 75 years of life, genes have a relatively small influence on longevity, accounting for only 20% to 25% of the reasons that you make it to that age. Not smoking, eating healthfully, getting plenty of exercise, and limiting alcohol matter the most.

Once you hit your mid-80s, genes matter more and more. And once your reach your 90s, how much longer you are likely to live was largely determined the day your father’s sperm fertilized your mother’s egg.

There’s no need to have your DNA sequenced yet to determine what genes you carry. It won’t change what you need to do now. You have the power to change many things that influence your health and how long you live. Here are 10 steps that will help you have the longest, healthiest life possible:

1. Don’t smoke.
2. Be physically active every day.
3. Eat a healthy diet rich in whole grains, lean protein, vegetables, and fruits. Reduce or avoid unhealthy saturated fats and trans fats. Instead, use healthier monounsaturated and polyunsaturated fats.
4. Be sure to get enough vitamin D and calcium.
5. Maintain a healthy weight and body shape.
6. Challenge your mind.
7. Build a strong social network.
8. Protect your sight, hearing and general health by following preventive care guidelines.
9. Floss, brush, and see a dentist regularly. Poor oral health may have many effects. It can lead to poor nutrition, pain and possibly even a higher risk of heart disease and stroke.
10. Discuss with your doctor whether you need any medicine to help you stay healthy. These might include medicines to control high blood pressure, treat osteoporosis or lower cholesterol, for example.