Life expectancy of people of Indonesia, according to Central Bureau of Statistics data, from year to year is constantly increasing. Even later in 2025, life expectancy of Indonesia is projected to reach an average of 73 years.
To achieve the ideal age, the many ways that can be done. Keeping healthy life by regulating the lifestyle and activities is one of the key. But too often there are some people doing certain medical efforts are believed to prolong life.
Among the various efforts, there are actually cheap, easy and simple for a person can achieve the ideal age. Here are six ways that can be taken in order to live more healthy, active, and avoid the disease:
1. Many moves
Add age: 2-4 years
Researchers from the Netherlands and Australia found that cardiovascular exercise of moderate to high intensity, such as running 30 minutes 5 days a week, extending the age of 2 to 4 years. Another advantage, 1 to 3 years free from heart disease. The reason, running strengthens the heart muscle and other muscles, and lower cholesterol. If you can not afford to run, do the healthy walk 30 minutes a day. This activity can reduce the risk of heart attack by half.
2. Consumption of food quality
Add age: 4 years or more
Good food for long life is dark chocolate, almonds, fruits, vegetables, garlic, fish, a glass of red wine. These types of healthy foods will add up to 4 years of age, according to research conducted by the British Medical Journal as rich in antioxidants, anti-inflammatory substances omega-3 fatty acids, fiber and other nutrients that can reduce the risk of heart attack up to 76 percent. Food quality was also lower breast cancer risk by 22 percent. People who live a long life of more than 100 years to have eating patterns like this. Believe me, they rarely mengasup fat-rich foods such as donuts.
3. Stop smoking
Add age: 2 to 8 years
The younger the age you stop smoking, the better. A study published by the American Journal of Public Health found that smokers who quit before 35 years of age can increase the life expectancy of 6 to 7 years.
4. Reduce excess fat
Add age: 3 to 4 years
Reduce excess fat means lower risk of death 20 to 40 percent. That's according to research from the U.S. National Cancer Institute. Another study found a link between being overweight with high cholesterol, diabetes, hypertension, heart disease, and stroke.
5. Do brain games
Add age: 2 years or more
Many experts believe that mental exercises can keep brain cells remain active and efficient, as we get older. Continue to learn for life plus make healthy habits may extend at least 2 years of age. A brain game just once a week can increase the sharpness of the brain by 7 percent. Semain many are trained, the greater percentage of it. Therefore, frequent reading, playing sudoku, puzzle to reduce Alzheimer's, said Gary smal, head of the Memory and Aging Research Center at the University of California, Los Angeles.
6. Sex
Add age: 3-8 years
Having sex two to three times a week can increase life by lowering your risk of heart disease and stroke by half. That's because sexual intercourse burns about 200 calories, the amount of calories equivalent to running for 30 minutes. Having sex is also beneficial to lower blood pressure, create better sleep, enhance immunity, and release the hormone that protects the heart. If sex is part of a happy marriage, the age of 5 years you will grow again.
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