How to get a healthy Longer life

 

a Healthy Lifestyle and healthy habits 

health-related behaviors are the options and opportunities that people have in their lives. healthy lifestyle is not just about eating well and exercising, but also about taking care of your mental and emotional well-being. Here are some of the things that you have to do to stay healthy and enjoy your life. Living a long and healthy life is a common goal for all.

it is your choice to take the opportunity of a healthy lifestyle way and how to adopt healthy habits avoiding harmful ones.

Habits that could shorten your life or live a bad life

1 -  Eat a healthy diet 

A healthy Diet plan is not just about calories, but also, and its variety, and balanced nutrients including antioxidants, vitamins, and minerals a healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition fluids, and macronutrients such as proteins, Carbs, and fats your meal must be a combination of different kinds of elements including fruits, vegetables, legumes, nuts, and whole grains. Adults should eat at least five portions of fruits and vegetables (400g) per day. protect against malnutrition in all its forms, as well as non-communicable diseases such as diabetes, heart disease, stroke, and cancer. the amount of total fat intake must be less than 30% of total energy intake helps to prevent unhealthy weight gain don't forget carbs, 

steaming or boiling your food instead of frying when cooking
replacing butter, and lard, rich in unsaturated fats, such as soybean, canola (rapeseed), corn, and sunflower oils
trimming visible fat from meat
limiting the consumption of baked and fried foods, (doughnuts, cakes, pies, cookies, biscuits, and wafers) that contain industrially-produced trans-fats

Salt intake must be reduced to 5 g/day and increase potassium intake from fresh fruit and vegetables to reduce the rate of heart disease like High blood pressure and stroke 

increasing the amount of sugar consumed increase and increases the risk of dental caries (tooth decay) and contributes to unhealthy weight gain and diabetes you can reduce the sugar intake by reducing sugary snacks, candies, and sugar-sweetened beverages carbohydrates like all kinds of baked and reduce the amount of fast food intake as much as you can because all manufactured food contain a considerable amount of salt.

2 -Avoid drinking alcohol 

drinking too much in a single session or over time has a dangerous effect on your body organs.

Brain

Alcohol interferes with brain communication pathways so it disturbs mood, and behavior, and depresses thinking skills.

heart

drinking much amount of alcohol can damage your heart, and causes stroke, arrhythmia, and high blood pressure. 

liver 

heavy drinkers develop liver inflammation, cirrhosis, fibrosis,   

pancreas 

Alcohol causes the pancreas to produce toxic substances and eventually leads to pancreatitis  and swelling of blood vessels 

Cancer

a person who drinks regularly develops a high risk of alcohol-associated cancer alcohol increases the risk of developing a certain type of cancer 

1 - head and neck cancer 

2 - liver cancer 

3 - breast cancer 

4 - liver cancer 

5-  Alcohol depresses the Immunity of chronic drinkers making them more liable to contact diseases.

Avoid Smoking 

 

Smokers are Addicted to nicotine because they have felt positive emotional effects on the brain nicotine temporarily improves mood, relaxing effects, and releases stress. but actually, they don't know that smoking increases anxiety and tension. people with depression are twice as likely to smoke as people with no depression. most people smoke before showing any sign of depression so it's unclear whether smoking leads to depression or depression leads to smoking nicotine stimulates the dopamine hormone which leads to happy emotions but after a long time of smoking the natural stimulation of dopamine decreases and needs nicotine from cigarettes to start  

smoking 

Cigarettes cause more than 500000 deaths per year in the united states Smokers are more likely than nonsmokers to develop heart disease, stroke, and lung cancer Smokers 

are at greater risk for diseases that affect the heart and blood vessels (cardiovascular disease) Smoking causes stroke and coronary heart disease, which are among the leading causes of death in the United States

Cigarette smoking causes most cases of lung cancer

Smoking can cause cancer almost anywhere in your body Smoking also increases the risk of dying from cancer and other diseases in cancer patients and survivors.

Smoking harms nearly every organ of the body and affects a person’s overall health.

Smoking can make it harder for a woman to become pregnant. It can also affect her baby’s health before and after birth. Smoking increases risks for:1,2,5Preterm (early) delivery
Stillbirth (death of the baby before birth)
Low birth weight
Sudden infant death syndrome (known as SIDS or crib death)
Ectopic pregnancy
Orofacial clefts in infants
Smoking can also affect men’s sperm, which can reduce fertility and also increase risks of birth defects and miscarriage
Smoking can affect bone health
Women in past childbearing years who smoke have weaker bones than women who never smoked. They are also at greater risk for broken bones.

Smoking affects the health of your teeth and gums and can cause tooth loss.
Smoking can increase your risk for cataracts (clouding of the eye’s lens that makes it hard for you to see). It can also cause age-related macular degeneration (AMD). AMD is damage to a small spot near the center of the retina, the part of the eye needed for central vision.

Smoking is a cause of type 2 diabetes mellitus and can make it harder to control. The risk of developing diabetes is 30–40% higher for active smokers than nonsmokers.

Smoking causes general adverse effects on the body, including inflammation and decreased immune function

Smoking is a cause of rheumatoid arthritis

long-term Smoking can affect your vision and optic nerve. It may lead you to develop certain conditions that affect the eyes. These can include:

glaucoma  in which the pressure in the eye increases, which puts pressure on the optic nerve causing damage and loss of sight

cataracts  which cause cloudy vision

muscular degeneration  which causes damage to a spot in the center of your retina and causes loss of your central vision

Smoking may also contribute to fertility issues and lower sex hormone levels in males and females, leading to decreased sexual desire.

In people with vaginas

For people with vaginas, it can result in sexual dissatisfaction by decreasing lubrication and the ability to reach orgasm. Menopause also may occur earlierTrusted Source in smokers than in nonsmokers.

Smoking influences hormone production and can make it harder for people with vaginas to become pregnant. It can also increase the risk ofTrusted Source:

For people with penises, smoking can decrease sexual performance.

Smoking can negatively affect the function of blood vessels, which may restrict the blood flow needed to achieve an erection in people with penises. This may result in erectile dysfunction (ED). ED can also lead to fertility problems.

It can also damage the DNA in sperm, making it difficult to conceive and increasing the risk of miscarriage and certain birth defects.

Smoking cigarettes can affect your skin, hair, and nails.

Skin

Substances in tobacco smoke can change the structure of your skin. This may contributeTrusted Source to:

• premature skin damage associated with aging
• wrinkles
• delayed wound healing
• developing hidradenitis suppurativa, a skin condition that causes painful boils
• developing psoriasis, or triggering more severe psoriasis
• developing certain types of skin cancer

Smoking can increaseTrusted Source the risk of developing squamous cell carcinoma (skin cancer) on the lips.

Hair

There’s also a linkTrusted Source between smoking and androgenic alopecia, a condition that causes hair loss in males. Smoking causes hair loss due to:

• vasoconstriction
• DNA damage
• generation of free radicals
• hormonal effects

Nails

It may also affect your fingernails and toenails and increase the likelihood of fungal nail infections.

sleeping and healthy

how to choose a sleeping position suitable to your body and health conditions on your side, back, or stomach this could help in pain relief, 

for most people the time we head to bed is the most relaxing part of the day For those dealing with pain or certain health conditions, though, sleep time can bring on stress and anorexia, The position you sleep in at night can make you wake up in with pain or in a good mood. Ahead, we'll help while you sleep.