Live longer stay healthier

If you want to live a longer healthier and more active life experts say it is never too late to start making healthy changes.

A new U.S. study suggests that following a healthy lifestyle could add more than 20 years to your life.

Researchers say you do not have to begin these habits at a young age.  Even people in their 40s, 50s or 60s can still enjoy major health benefits by making better lifestyle choices.

Lead researcher Xuan-Mai T. Nguyen said healthy habits not only improve personal well being but can also support better public health.

The study found that smoking and drug use increase the risk of early death by 30% to 45%.  Ongoing stress poor sleep an unhealthy diet and heavy alcohol use were also linked to about a 20% higher risk of death.

Researchers said men and women who followed eight key healthy lifestyle habits from age 40 could increase their life expectancy by about 23 and 22 years respectively.

•Eat a healthy diet

Choose nutritious foods every day including fresh fruits vegetables grains beans and protein rich foods. A balanced diet supports the immune system and lowers the risk of heart disease and other health problems.

•Avoid smoking

Staying away from cigarettes and other tobacco products is one of the best ways to protect your health.  Quitting smoking can improve your lungs heart and blood vessels over time.

•Get enough sleep

good quality sleep helps your brain work better restores your body balances hormones and reduces the risk of many diseases.

•Stay physically active

regular exercise such as walking cycling swimming or other physical activities helps keep your heart healthy supports a healthy weight and improves overall fitness.

•Manage stress

experts recommend meditation yoga deep breathing hobbies and spending time with family and friends to reduce stress and improve mental well being.

•Avoid alcohol and drugs

Limiting or avoiding alcohol and staying away from illegal drugs can protect the liver heart brain and overall health.

•Build strong relationships

Maintaining close relationships with family friends and your community can improve emotional well being reduce stress and help you live a happier and longer life.

Researchers say small but consistent lifestyle changes can make a big difference,

helping people enjoy better health and a longer life.