how to live longer and healthier?

There are a lot of ways in which you can do to slower down your clock and live longer life. It’s never too late to start a healthy habit.

How to live longer and healthier? What are the things you might need to stop for the sake of your longevity program.

For us to understand why we can live shorter or longer, we need to find out the factors, and what are the elements that can possibly shorten or lengthen our lives.

Although the biblical insight has already foretelling us that there is an appointed time set for all of us, like what we can read in:
Hebrews 9:27 And just as it is appointed for man to die once, and after that comes judgment,

The good news is that there is the same biblical insight that is telling us that if we do this like what we can read in: Proverbs 10:27 The fear of the Lord prolongs life, but the years of the wicked will be short.

So the fear for the Lord can prolong life, fear meaning to do the will of God.

But this article is not intended for biblical basis but, we are gonna be sorting out about how our body is designed and what do our bodies need to live longer in a natural way of application and discoveries through healthy way of lifestyle.

Vitamins and Minerals, What are they?

Vitamins and Minerals are the chemical compounds needed for proper functioning of the human body.

Vitamins are of two types, 1- is the fat soluble and the other is water-soluble. Fat soluble vitamins are those vitamins- A, D, E, and K.

These are the vitamins that can be dissolved in fat and can be stored in the body. The water-soluble vitamins are those vitamins- B- complex and C. and this can be dissolved in water.

Minerals are an inorganic element. Vitamins and minerals have a specific functions and are derived from a variety of food sources and one of them is Vitamin A

One of the known vitamins which we can obtain from sunshine is the Vitamin D, because it is produced by the body after the exposure to the sunshine.

Vitamin D is found in mostly dairy products, fish, sunflower seeds, and egg yolks, however, it’s only very little Vitamin D is needed from the dietary sources, as long as there is a sufficient Vitamin D is absorbed from sunlight.

Vitamin D function is not only to strengthen bones but also it is necessary for the absorption and maintenance of calcium and magnesium in the body.

Vitamin E

Vitamin E is an antioxidant, which protects the body tissues from oxidative damage.

It is also important in the health of red blood cells and the use of vitamin K. It aids in healing, prevention of scarring,

and it soothes broken or stressed skin tissue. Green leafy vegetable, wheat, whole grains, nuts and vegetable oils are good sources of vitamin E.

Vitamin K

The primary function of vitamin K, is its crucial role in the blood clotting process. Vitamin K aids blood clot formation, stopping bleeding when necessary.

B Complex Vitamins

There is also a lot of Vitamin B that can be found in vegetables and fruits but, sad to say that it is mostly thrown because this is normally found in the skins of vegetable, fruits, etc. however, animal products also contain Vitamin B.

Vitamin C

Vitamin C is playing a vital role as an antioxidant, it is protecting the body from tissue damage by oxidation.

Free radicals, which are byproducts of normal metabolism and environmental factors, cause cellular damage, leading to disease and illness. Antioxidants stabilize free radicals, preventing damage to the body.


Calcium performs a number of basic functions in your body. Your body uses 99 percent of its calcium to keep your bones and teeth strong, thereby supporting skeletal structure and function.

The rest of the calcium in your body plays key roles in cell signaling, blood clotting, muscle contraction and nerve function.


Iron is an essential component of hemoglobin, a protein responsible for helping red blood cells carry oxygen throughout the body.

Iron-rich foods include: Fortified breakfast cereals, cooked oysters, white beans, dark chocolate, organ meats, soybeans, soybeans, lentils, spinach, tofu, sardines, etc.

One of the rich sources of natural vitamins and minerals can be obtained from eating lots of fruits and vegetables.

Fruits and vegetables are very essential to your body’s needs, because it can improve your immune system or your body’s ability to fight infections. It also contains antioxidant properties that help you live a longer life.

Don’t stress yourself

Anger and stress is secretly eating your inner self inside your body and may actually shorten your life if you don’t know how to handle it, so to do an effort to reduce stress, will make you improve your health in the long term, and quality of life in the meantime.

Making a habit of reading and writing, and meditating is a kind of practice in the multiple longevity benefits, and learning to relax are wonderful ways to destress.

Working in just a few minutes of meditation a day- even at your own desk, can already give your brain the little vacation from anxiety and tension it needs.

Sleep very well as much as possible.

Sleeping can be a big factor for the lifespan, and not just because a sleepy driver is at risk of a car accident.

In epidemiological studies, sleeping too little (fewer than six hours) or substantially more (over nine hours) has been shown to put people at greater risk of death. A good night’s sleep can help you ward off stress, depression, and heart disease.

There are many ways in which you can learn how to fall asleep quickly and take some action that can help you with the sleeping problem.

To fall asleep quicker you need to make your bedroom a little darker and a distraction free with the air conditioning control to the cooler level.

Prayer and meditation exercises to set a good night’s sleep. But if you still having a problem in sleeping, you need to consult your health provider for further help.

Avoid Keeping it all to Yourself

Managing stress and by strengthening your immune system, can be a good source for longevity booster. Good relationships keep you strong, while bad relationships can leave you in a negative frame of mind, and put you at risk of depression and even heart attacks.

To be always being connected is not an easy task specially when you are feeling down, or have lost someone who is close to you, or to be away from extended family and friends.

There are a lot of ways to re-engage and meet new people even if you are in a new city, including volunteering and reaching out to others with similar interests through networks like business groups and book clubs.

Stop Eating Mainly Processed Foods

Consuming more processed foods is one of the major dietary changes that have taken in many countries around the world.

Consuming processed foods can increase the content of sodium consumption, saturated fats, more sugar, and less fiber. And this results for the more possible risk for cardiovascular disease, hypertension, cancer, and diabetes.

Americans eat on average about 3,300 milligrams of sodium a day. The U.S. Dietary Guidelines recommend limiting sodium to less than 2,300 milligrams a day.

If you are in the following population groups, you should consume no more than 1,500 mg of sodium per day, and meet the potassium recommendation (4,700 mg/day) with food.

Most of which salt comes from restaurant and convenience foods, like baked goods, cured meats, and soup.

Trying to eat a fresh and clean food more often is a big favor you have done for yourself. To eat food including those that are high in fiber and other ingredients you purchase and prepare yourself.

If you don’t have enough time, you can cook ahead of time in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while you are making sure that you are having a look on its sugar and sodium contents.

Quit Smoking

Quit smoking is the most difficult thing to do, once you are already addicted to it.

Smoking is not good for health as everybody knows and if your goal is to live longer, smoking is the big factor for you to fail for your desired goal of life longevity.

Smoking can also affect men’s sperm, which can reduce fertility and also increase risks for birth defects and miscarriage. …

Smoking can affect bone health. …

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). …

As soon as you quit smoking, blood pressure and circulation improve soon after quitting, and your risk of getting cancer decreases every year thereafter.

Your family will also benefit from your staying tobacco-free because they’ll no longer be exposed to dangerous secondhand smoke, and then you’ll look younger, too.

Minimize on sedentary habits

You don’t need to hit the global minimum requirements of 30 minutes a day, five or more times per week, to extend your life.

It’s being examined that the activity habits of people who were found just getting 15 minutes of moderate-intensity exercise each day it can help them to live another extra years.

The longevity boost went up to four years of longer life for people achieving the threshold of 30 minutes a day.

The result held true even for those with health problems like cardiovascular disease- and for overweight people who didn’t lose any pounds through their activity.

Brisk walking was one of the “moderate intensity” exercises recommended that can already benefit if you have the conscious effort to do it in your daily routine, even the only 15 minutes of activity is already sufficient to gain another extra three years of life.

Don’t hold a Grudge

It’s not bad to get angry but make sure you will not sin as a result of it, or don’t let the sun go down on your anger, meaning, don’t let your patience and good judgment to go down with your anger.

Ephesians 4:26 Be angry and do not sin; do not let the sun go down on your anger,

It’s really so difficult to control anger, it’s a very tough emotion to release, especially if you feel justified in your outrage.

It’s maybe the best question to ask yourself if this worth it, when your level of stress hormone go up when anger is uncontrollable. It’s creating a negative effects on your heart, metabolism, and immune system.

Never think That you can count on big changes only

Lifestyle can be inspiring if there are some radical, sweeping changes, but they can also be too daunting, and therefore, will not last long, for the ordinary mortals.

The next time you eat healthier or exercise more, you just have to try aiming a little lower. Better to try one small changes at a given time, like getting earlier in the morning in order to fix yourself a healthy lunch for work,

instead of a major life makeover. Like the previous example of this article about the just a little body activity which is letting you reap big benefits for your lifespan.

Few shifts can fly under your own radar, but it’s adding up a big benefits over time without causing any stress in your busy world. Consistency is more important than a short-term, grand gesture.

Besides, looking at what’s already working in your day-to-day routine can help you feel energized and motivated to tweak a little more in a healthy direction.

Don’t let your Fear (or Denial) Keep You From Being Healthy

It is affecting so much to the personality traits when we talk about longevity, the only most important ones is the conscientiousness who will consistently ranking as an important characteristic.

Why? Because the conscientious people tend to engage in a healthy behavior, like eating well, exercising, and following their doctor’s advice while avoiding risky behavior like smoking and driving too fast.

However, don’t confuse being conscientious or diligent with being neurotic about your health, a trait that may be linked to negative emotions like anxiety, anger, and depression.

A simplified example might be that a neurotic person worries he might have cancer, and fearing the worst, doesn’t go to his doctor. By contrast, a conscientious person may still worry, but gets screened or tested, learns about the disease, and gets treated in a timely fashion.

Don’t rely on (or Blaming) Your Genes, or your ancestors.

Your ancestors like your great grand parents down to your parents, or other family members who live an extra ordinary age of over ninety or beyond, might suggest that you will reach on those age too,

specially if you are a healthy conscious individual. But you don’t need to rely too heavily on that family history, because our healthy diet will also play a big factor for a longer lifespan.

Nowadays, there is a good news for those of you who don’t such exceptional ancestry. Environmental and lifestyle factors like diet, how much exercise you get, even if you are exposed to workplace toxins, how much stress you experience,

how conscientious you are about medical tests and screenings, and even the strength of your social relationship all play a huge role in how fast you age and how long you may live.

Besides, in focusing on the genetics, you can’t control when the factors you can benefit from your attention?

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I hope you have learnt something from this article, and if you have any comments or suggestions, feel free to write them below and I will be more than happy for it.


Founder of the Bookworm Website or

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