Take care of your physical health

Avoid carcinogens. Carcinogens increase the risk of cancer, so it's best to avoid them. Here are some basic recommendations:
Quit smoking. Smoking in any form is bad for your health, even if you only smoke one cigarette a day. It increases the risk of lung cancer. Quit smoking today and you will live 10 more years.
Use sunscreen. Even if you don't have skin cancer in your family, ultraviolet radiation from the sun is unhealthy and dangerous to anyone who is outside for more than 15 minutes a day. However, staying locked up all the time is also not worth it - the body needs sunlight to synthesize vitamin D, which is very important for health.

Improve your menu. Here are some tips to help you create a long-lived diet:
Drink plenty of water. Water is the universal solvent, the body's main weapon against toxins and pollution. It cleans better than anything else. Every day you lose about 2.5 liters of water through your breath, sweat and urine. If you do not replace the body lost fluid, you will earn dehydration. Thirst, headache, fatigue and weakness are the main signs that your body is dehydrated. Extreme dehydration can cause seizures, liver damage, and eventually death.
Avoid fast carbohydrates. Carbohydrates increase insulin levels, leading to an increased risk of breast cancer in menopausal women.

Don't abuse. Any thing acquires negative properties if it is abused, whether it is food, water, drugs or even medications. So, conventional headache pills can lead to irreparable consequences in case of an overdose. Both over-the-counter drugs and illegal drugs contain chemicals that are not naturally intended for human consumption. Alcohol and tobacco are the worst evil.
Don't forget that caffeine is also a drug. Any drug, from alcohol to aspirin, shortens life and, in the worst case, can lead to death. If you are not going to give up a certain drug, do it responsibly - gather information, make sure you know about all its properties and side effects. effects, and take it wisely.
Consider reducing your calorie intake or cascading fasting. Studies have shown that cascading fasting helps improve heart function. Choose a day when you can skip 2 meals, and do a similar ritual every month or two.

Balance the amount of omega-3 and omega-6 fats. There is evidence that a diet rich in omega-6 fatty acids (fats) increases the risk of heart disease and cancer. To improve your menu, reduce your intake of omega-6 fats (the "worst" ones are found in corn and canola oils, as well as many nut oils), and replace them with healthy omega-3 fats found in fish, especially salmon.

Squat while having a bowel movement. This will greatly reduce the risk of colorectal cancer (which is usually fatal) and hemorrhoids (which are just annoying).

Consume antioxidants. They reduce the risk of cancer and slow down aging. A few simple methods to increase the amount of antioxidants in the diet:
Drink plenty of tea. There are two main types of tea - green and black. They grow on the same tree, but green tea is less processed than black tea. Green tea is good for the body as a whole, it reduces the likelihood of heart attack and cancer, energizes, speeds up metabolism (good for weight loss), and contains many antioxidants. Black tea has the same properties, but their effect is much weaker. Try to drink 5 cups of green tea a day. If you like strong tea, it is better to use more tea bags or tea leaves, but do not steep it for longer. (However, be aware that green tea contains caffeine.)
Eat dark chocolate. One piece of dark chocolate a day improves heart function - this is the property of cocoa beans. Dark chocolate contains more antioxidants than any other type of chocolate. Look for bars with 60% cocoa or more. In addition, chocolate increases the production of endorphins, which means it makes you happier.
Drink a glass of red wine daily. Red wine contains polyphenols - these substances help the walls of blood vessels not to lose elasticity and also have antioxidant properties, that is, they positively affect the functioning of the heart and slow down aging. For your information - the oldest woman in the world, Jeanne Calment, drank a glass of wine every day, and lived to be 122 years old.
Make sure you eat at least 5 fruits and vegetables daily. They are incredibly healthy for the body and should make up a large part of your diet. Try to consume at least 5 vegetables and fruits every day.

Avoid dangerous situations. Stay away from potential pitfalls:
Think before you do. Keep your eyes peeled when crossing the street - all children do this, and adults tend to feel more relaxed on the road - and wear protective clothing when the situation calls for it. Be careful when cycling and skateboarding, working on construction sites or working with potentially hazardous substances. The human skull is not easy to crack, but serious head injuries can lead to brain damage or even death.
Take care of your own safety. Avoid risky situations and hobbies such as bullfighting and relationships with dangerous people.
Use seat belts. Always use seat belts in your car, whether you are a driver or a passenger.
Get regular medical check-ups. Early detection of the disease can save your life.

Go in for sports. Although most people lead fairly busy lives these days, regular exercise is worth the time. The gradual introduction of sports will help to achieve better results than trying to do everything at once. Definitely from next Monday.
You can start with walking. Studies have shown that walking 3 km a day reduces the risk of death by half! A half-hour daily walk reduces the risk of heart attack as much as intense exercise.
Use the stairs instead of the elevator every time.
Try Pilates, Zumba, running, soccer, volleyball, rock climbing, dancing, or tennis.

Stick to your sleep routine. It is not so important to sleep a certain number of hours, but to sleep the same number of hours every night, develop the habit of going to bed and waking up always at the same time. During sleep, the cells of the body are updated and restored, an established regimen gives the body the opportunity to take care of itself with maximum efficiency. If you do not have a full circadian rhythm and deprive your body of sleep for 48+ hours, this can negatively affect physical health and psyche.
The ideal sleep duration is 7-8 hours. Research shows that sleeping less than six hours or more than eight hours can shorten your life span. You won't feel fully rested after 12 hours of sleep, but rather even more tired. Long sleep is bad for health.

Brush your teeth daily. If it is not enough to monitor oral hygiene, you can get swollen vessels and serious diseases later.

Reduce stress. Find a way to reduce stress and live a calm, peaceful life. Here are some tips:
Close relations. People who know they can rely on close friends or partners live longer. They suffer less from stress, boredom and depression, and as a result are healthier both physically and mentally. Appreciate your friends and family.
Remove sources of stress and depression from your life. A bad mood has a very negative effect not only on the heart, but also on other organs. Learn to deal with your feelings with different relaxation techniques, or just look at what is happening from the other side. At critical moments, practice deep breathing or learn to meditate.
Choose your specialty carefully. There are professions that require constant nervous tension - they make people unhappy and shorten life.

Try not to be afraid of anything. The worst stress is subconscious fear. When you constantly worry about something or give in to a phobia, you become vulnerable and seem to be asking for trouble. Be relaxed and calm. There are so many global things that you can't defend yourself against and that can kill you - earthquakes, stray bullets, cars and planes, but you don't worry about them every second, do you? Fear is the "tool" of the body, which has its own purpose, but in most cases it only harms your health. Be aware, but don't be scared.

Look at things from a positive perspective. People whose glass is half full are much better at coping with problems and resisting disease. A positive attitude towards life will help you live longer, because it is easier to survive the difficulties that will inevitably meet on the path of life.

Work. It has been proven that people who active at work or volunteering live longer. If you have a constant company for communication, life will be much more eventful and interesting, especially in old age. If your work is stressful, feel free to retire, but be sure to find something to do with your free time.

Smile. Smiling is a way to relax. It relieves stress and changes the worldview. People love joyful people, besides, optimism will boost your mood. A good mood can extend your life by 7 years, so always smile when it's appropriate.

Find your meaning in life. Most of the people who have lived for more than 100 years had a global purpose and meaning in life, which helped them reach this age. Why do you live so long? This could be a specific, practical reason, like helping the poor, or more abstract, like you want to inspire others. One long-lived woman once said that her grandiose age has already become the meaning of life in itself!

Engage in self-development. Higher education contributes to longevity. If you have finished school and university, this increases the chance