10 Small Changes to Live Longer

1. Keep Yourself From Smoke 
It's okay to be someone who is fussy and do not hesitate to ask your friend to quit smoking.
 
2. continue to Move 
Department of Health and the U.S. General Services recommends that all adults do at least 150 minutes of light movement activity during the week, at least 10 minutes.
 
3. Breath In Breathe deeply 
When blood brings more oxygen and nutrients to body cells, lymph nodes can prevent the body from disease-causing bacteria such as, viral infections, foreign substances, dead white blood cells, toxins and other cellular waste.
 
4. Maintain Weight 
Obesity increases the risk of diabetes 20 times larger and substantially increase the risk of high blood pressure, heart disease, stroke, and gallstones.
 
5. Limit Alcohol 
Effects of alcohol is more dangerous for women. Damage caused by alcohol on the brain tissue of women more quickly than the male brain damage.
 
6. Inadequate Sleep Needs 
Medical evidence suggests that we need 7-9 hours of sleep every day, but faknyanya the average person does not meet those needs. Often stayed up late will cause a serious disruption of the liver in the long run.
 
7. More Notice of Public Health Problems 
With wary of a growing health issue in society, we will better realize the prevention early on.
 
8. Stay Socialize 
Elderly women who remain socially active identification of living longer and healthier than their counterparts a loner.
 
9. Avoid Stress 
Find your own techniques to reduce stress and its effects.
 
10. Selective Use Supplements 
Experts agree the best way to get nutrients is through food. Only calcium and vitamin D, which plays an important role in maintaining bone density are recommended consumed in supplement form.

Study: Brain Damage Excess Salt Consumption

Based on studies involving 1,200 people over three years showed that consumption of too much salt without balanced exercise routine not only bad for the heart but also potentially reduce the power of the brain in old age.

"It's important for people to know things to do to protect their brains in old age," says Carol Greenwood, a nutritionist and director of research at Baycrest Kunin-Lunenfeld Toronto, as quoted from ABC News.

Longitudinal Study data and Successful Aging mention, people aged 67-84 years with high sodium intake and exercise rarely showed worse results on cognitive tests than those who consumed less sodium and diligent exercise.

This research continues to expand along with the controls conducted by experts on several factors such as education, waist circumference, diabetes and diet. "This is the first study that revealed minimal sodium intake resulted in both the health of the adult brain," Greenwood writes in Neurobiology of Aging.

Healthy Eating and Exercise
Director of Studies for Public Health at Yale University, Dr. David Katz, said the excess sodium in the body is not only bad for blood pressure, bone and heart health. Experts advise to replace foods high in salt content with the fruits and vegetables.

"However, salt intake has a direct impact on brain functioning elderly. Its use should be restricted after the levels. The best thing is to reduce foods that contain preservatives and consume more foods from nature, "says Katz.

Apart from reducing salt intake, the benefits of exercise also not be underestimated to maintain the ability of the brain in old age. "Those who exercise regularly are safe from dementia, although many consume sodium," says Greenwood. "Cardiovascular exercise will cure all the negative effects of salt intake." (Rudi Bun)