The key to a longer, healthier life may lie in simple practices rather than commercial solutions. Research indicates that the ability to express emotions, known as catharsis, plays a significant role in longevity.
Historically, women were more encouraged to express their feelings, contributing to their longer average lifespan compared to men. However, as social norms evolve, men are becoming more emotionally expressive, potentially narrowing this gap. A 2016 study showed that women's life expectancy was 79.25 years, while men's was 75.28 years, a difference of about 4 years. This disparity is attributed to various factors, including unhealthy lifestyle patterns in men such as smoking and alcohol consumption, and men's tendency to engage in more outdoor activities, which can increase the risk of mortality.
Experts also highlight the importance of physical activity. Walking for 15-20 minutes, at least four times a week, is highly recommended. This activity can be comfortably done at home, with an emphasis on adequate hydration and comfortable attire. Regular walking not only improves heart health by strengthening the heart muscle and enhancing blood circulation but can also boost mood. One study even suggests that walking for an hour daily can extend life expectancy by up to six years. Another study found that walking 8,200 steps a day can reduce the risk of chronic diseases like obesity, type 2 diabetes, and hypertension.
Furthermore, focusing on a healthy diet without adhering to strict or expensive diets is advised. The emphasis should be on enjoying life and well-being, rather than fixating on how long one will live. Choosing fiber-rich foods such as fruits, vegetables, whole grains, and nuts can help reduce cravings and promote satiety. Consuming a nutritionally balanced diet, limiting sugar and salt intake, and opting for healthy protein sources like fish, eggs, tofu, and tempeh are also important. Maintaining adequate hydration by drinking at least 2 liters of water daily also contributes to feeling full and managing portion sizes.
Ultimately, maintaining a balance between healthy emotional expression and regular physical activity, such as walking, may be the key to achieving a longer, higher-quality life.