6 Healthy Habits For Living Longer

Here are six daily habits for living longer.

1- Always opt for exercise

 

 

Technology exists to make our lives easier, but it doesn't always make us healthier. Daily exercise, however, is a definite boon to health. In fact, studies suggest that daily exercise can add up to three years to your life. Although finding time for structured exercise can be pretty much impossible for many guys, the good news is that opportunity for exercise is everywhere -- just be creative. Whenever you can, walk to work. You don’t even have to walk the whole way. If you take public transit, just get off a few blocks sooner and enjoy a stroll. If you live or work in a high-rise building, just take the stairs. It’s really that simple.

2- Eat a healthy breakfast

 

 

Including breakfast in your daily routine is a great healthy habit for living longer. Over the years, researchers have found that those who eat an early-morning meal are less likely to be obese and get diabetes compared to those who don’t. Breakfast-eaters also report feeling better both mentally and physically. All in all, it seems that eating breakfast is a great, healthy way to start your day. To get the full benefits of breakfast, though, the Mayo Clinic recommends a meal with carbs, protein and a small amount of fat. The key is to keep your meals varied to ensure you get a good mix of nutrients, so spice up your breakfast every once in a while.

3- Get enough sleep

 

 

A lack of quality sleep can shorten your life. At least that’s the conclusion drawn from a number of studies conducted over the past decade. Although it’s not entirely clear how many hours of sleep we really need, failing to get at least seven hours of sleep or only sleeping at odd hours appears to heighten the risk of major illnesses including cancer, heart disease, diabetes, and obesity. But it’s not just a lack of sleep that can be dangerous; a lack of relaxation can leave a lasting mark as well. We all know that stress and anxiety are killers, and so it follows that finding ways to relax each day can be a lifesaver. Whether it’s classical music, massage therapy or meditation, whatever you use to relax will most certainly add years to your life. It may even help you sleep better.

4- Brush and floss daily

 

 

Flossing can add 6.4 years to your life, says Dr. Michael Roizen in his book The RealAge Makeover. Although that estimate might be a little far-fetched, the thinking behind it is probably pretty sound. The reality is that poor oral hygiene can lead to nasty gum diseases like gingivitis and periodontitis. These inflammatory diseases can actually lead to a narrowing of the arteries, a common cause of cardiovascular disease. By simply brushing and flossing daily, we rid our mouths of the bacteria that cause inflammatory gum disease and save our heart a little bit of trouble.

5- Stay in touch with friends

 

 

There’s an old saying that says a good friend is cheaper than therapy. Oddly enough, researchers now hold this to be true, though it’s not just about friends; any social network, whether it be through church, a sports club or cooking class, can positively impact your physical and mental well-being. Social networks can provide us with useful information, like encouragement to go see a doctor. They can give physical support, like helping us run errands, and they can provide emotional support, like listening to our problems to help us overcome depression and anxiety. All of these seemingly minor perks can literally add years to our lives.

 

 

6- Stay hydrated

 

 

Our bodies are nearly 70% water, so it should come as no surprise that water is essential to maintaining health and prolonging life. We use water to regulate body temperature, protect our joints and organs, and to help transport oxygen to cells. But in order for water to keep our bodies in check we need to make sure that its levels are constantly replenished. The solution is simple: hydrate. Although the common prescription of drinking eight eight-ounce glasses of water per day has been called a myth, the message isn’t necessarily a bad one. As long as you hydrate frequently, from various sources, not just water, you’re probably in the clear.

Sleep Better: Eat These 5 Foods

Let's have a quick look at the top foods you should consider if you want to sleep better.

 

Cottage cheese

 

 

Your road to being able to sleep better could start with a simple half- to one cup of cottage cheese before you turn in for the night. Cottage cheese is a perfect source of protein before bed since it contains slow-digesting casein proteins that will distribute the amino acids to the muscle tissues for hours to come.

In addition to this, it's really going to help improve your sleep as it contains the amino acid tryptophan, which will naturally induce sleep in the body and help you get a better night's rest. Yes, the idea that turkey has enough tryptophan to knock you out is a little farfetched, but the amino acid does facilitate serotonin production and serotonin is the neurotransmitter that helps regulate sleep.

Pair your cottage cheese with a tablespoon of natural almond butter to keep the body satisfied for the overnight fast to come.

 

 

Oatmeal

 

 

While most people think of oatmeal as a breakfast food, it does work well in the evening due to the fact that the carbohydrates cause a serotonin release in the body. Serotonin is a ”feel-good” hormone that decreases stress and puts you in a much calmer state of mind.

Since oatmeal is also a slower digesting source of carbohydrates, you won't have to worry about waking up halfway through the night with crashing blood sugar levels.

Slice up half an apple and add to your oatmeal, along with a bit of cinnamon. Serve with a splash of skim milk if desired.

 

Peanuts or peanut butter

 

 

Another food that you should consider if you often have difficulty falling asleep are peanuts or natural peanut butter. Peanuts are a rich source of niacin, which is another nutrient that helps to increase the release of serotonin in the system.

They are slightly higher in both fat and calories, so you'll want to keep your portion sizes under control. However, when peanuts or peanut butter are eaten in moderation, they are definitely the perfect addition to any diet plan.

Try having a piece of whole grain toast smeared with peanut butter for best results.

 

Warm milk

 

 

You might have heard it before and just chalked it up to an old wives' tale, but having a glass of warm milk before bed can actually promote faster sleep. The reason behind this is due to the fact that milk also contains that tryptophan amino acid, and for most people, the warm liquid provides a soothing effect.

Additionally, milk also offers up a good dose of calcium, which works in the brain to help regulate the production of melatonin, which is a substance that's going to naturally control your sleep-wake cycle.

Add a teaspoon of honey if you prefer to sweeten it up and provide a bit of carbohydrates that will further cause a serotonin release.

 

Grapes

 

 

Finally, the last food that you'll want to consider having before bed to sleep better are grapes. Grapes are the only fruit found to contain the sleep-regulating hormone melatonin, so by adding them regularly to your diet you can help boost the natural sleep-wake cycle in the body. This will then allow you to get to sleep faster each night.

Toss some sliced grapes into a small bowl of yogurt for added calcium and you'll have a perfect before-bed snack.

Top 10: Foods That Improve Your Appearance

No.10 Oregano

 

At first glance, it’s tough to see how oregano could help your appearance. Despite being high in vitamin K, a fat-soluble vitamin that helps reduce bruising (but only when applied as a cream), oregano will really only help your looks when used as a salt substitute. Too much sodium in the diet can make the body retain more water, and, unfortunately, we often retain that water in areas we’d rather not -- like under the eyes. Just reach for the oregano the next time you look to add some extra flavor to your food.

No.9 Onions

 

Boasting a range of healthy flavonoids, antioxidants and sulfur-containing compounds, the onion -- like garlic, which will help you live longer -- is a member of the Allium family, which lays claim to many nutritional superstars. What makes halitosis-inducing onions unique, at least in terms of appearance-improving traits, is their anti-bacterial properties, ironically, in regard to the mouth and gums. Led by quercetin, a flavonoid, onions have been found to lead the charge against a whole host of oral bacteria and should therefore help to keep your gums healthy and your bad breath in check (at least bad breath that’s due to bacteria).

No.8 Grapefruit 

 

As a citrus fruit, grapefruits are loaded with vitamin C, an essential vitamin that the male body simply shouldn’t ignore. Vitamin C helps the body produce collagen, a protein used to make skin, cartilage, tendons, ligaments, and blood vessels -- you name it. Vitamin C is also essential for healing wounds and repairing and maintaining bones and teeth. As an antioxidant, this powerhouse vitamin also helps counter the aging effects of the sun on our skin. Since one grapefruit contains our daily recommended intake of vitamin C, you’d be wise to include it in your breakfast menu.

No.7 Blackberries

 

By now, every man, woman and child knows the health benefits of blueberries, but there’s another berry that’s gaining recognition in health circles -- the blackberry. Blackberries consistently rank tops among fruits with the highest concentration of antioxidants per serving size. Add in the fact that blackberries are an excellent source of folic acid (vitamin B9), and it's clear that these berries are vital to maintaining healthy skin. Did we mention that they’re also delicious?

No.6 Brazil nuts

 

Like most nuts, Brazil nuts are chock full of vitamins and minerals, many of which can improve your appearance. Aside from zinc and copper, Brazil nuts are high in magnesium. Magnesium is needed by nearly every organ in the body and also contributes to the makeup of teeth and bones. Brazil nuts are also a rich source of thiamine (vitamin B1), which, along with other B complex vitamins, helps to maintain the appearance of your skin, hair, and eyes. But be careful before you overindulge. Brazil nuts are actually so high in selenium that eating too many too often could, in fact, be detrimental to your health!

No.5 Shiitake mushrooms

 

Long a symbol of health and longevity in Asia, shiitake mushrooms have recently forayed into North American food culture -- and we couldn’t be happier. Not only do these 'shrooms have a rich and smoky flavor, but they’re also full of minerals (specifically, zinc and copper) that will keep your looks sharp. Zinc deficiencies have a profound effect on the appearance, causing potential weight loss, skin problems like acne or psoriasis, hair loss, and fingernail discoloration. Copper, on the other hand, plays a role in the production of melanin, the pigment that colors hair and darkens our skin when we tan.

No.4 Swiss chard

 

Belonging to the goosefoot family of vegetables that includes spinach and beets, Swiss chard is a veritable valedictorian when it comes to nutritious vegetables. It’s teeming with various vitamin and mineral antioxidants as well as phytonutrient ones, many of which also serve an anti-inflammatory function. As an excellent source of vitamin K and calcium, Swiss chard also helps to maintain healthy-looking bones and teeth. This bitter leafy veggie is also rich in vitamin A, known as retinol, which often forms a key ingredient in oral treatments for acne and psoriasis.

No.3 Avocados

 

Sometimes referred to as an alligator pear, the stocky avocado stems from a tall evergreen tree that can grow up to 66 feet in height. With its spectacular array of B vitamins, the avocado is great at maintaining healthy skin and hair. The rich monounsaturated fats in avocados have also been found to help maintain skin pH, while the omega-3 fatty acids further prevent your skin from drying up. From now on, when you think healthy skin, think avocados (and not scaly alligators, which aren’t all that conducive to good health in general).

No.2 Eggs

 

When it comes to boosting appearance, eggs attack your looks from all angles. Firstly, egg protein is considered to be the most readily utilizable protein with the highest biological value of any whole food, meaning it’s key to building lean, strong muscles. Secondly, being rich in vitamins A, B2, B5, B6, B9, and B12, eggs will help you maintain glowing skin. Lastly, as a source of biotin, a B vitamin (B7) that’s actually prescribed alongside medical treatment for hair loss, eggs might even help slow baldness

No.1 Oysters

 

Like eggs, oysters have your looks at heart. Of course, unlike eggs, they may also help out with matters of the heart, but that’s a different story altogether. Offering one of the most complete array of B vitamins, most notably B12, as well as zinc and omega-3 fatty acids, oysters are to healthy skin what Jean-Claude Van Damme was to action movies once upon a time. Speaking of Van Damme, oysters are also high in protein but low in fat, which may very well interest bodybuilders (and over-the-hill action-movie stars). Lastly, oysters are an excellent source of iron. Iron deficiency anemia is a common condition that can lead to visible changes in the hair, skin and nails. Put it all together and you have yourself one admittedly ugly food that leads to good looks.

Top 10: Reasons To Get Married

No.10 Marriage makes you live longer

 

One of the ways that getting married improves your life is by making it last longer. Various studies have indicated that happily married men tend to outlast their single counterparts. For example, a 2006 study performed by University of California researchers contended that single people are five times more likely to die of infectious disease, nearly 40% more likely to die of heart disease and twice as likely to die accidentally. Other studies suggest that the rate of mortality is a whopping 250% higher among single men than it is among married men.

No.9 Marriage increases your earning power

 

You know that big-screen TV you've been saving for? Well, if you were married, you'd probably own it by now. Being married means sharing expenses and splitting the costs of major purchases. You cynics out there gripe about the money women cost you, but the money you'd spend on dinner dates and the occasional gift is dwarfed by the prospect of having an extra income in the household. Marriage means you can afford the things you could never afford on your own; it means a better home, a better car, a better vacation, and cooler stuff.

No.8 Marriage gives you a platform to build your bloodline on

 

OK, so technically you don't need to be married to have a family, but marriage is still the standard method for starting a family. The nuclear family, despite its flaws, remains a sought-after model. That's why having kids is another argument  in our top 10 reasons to get married. Being a father is a dimension of manhood that just about every guy wants to experience -- and marriage is the most stable and secure environment in which to start a family.

No.7 Marriage prevents you from dying alone

 

Sure, you're on a hot streak right now, dating 20-year-old yoga instructors and bi-curious baristas, but we both know that's not going to last forever. How's being single going to work out for you when you're 60, when you have hair in all of the wrong places and no one can stand to look at you? Marriage is an investment in your future. Sure, you sacrifice some of your sweet single years, but in exchange you get to make a long-term investment in one person, building a deep, abiding love that has the potential to last a lifetime.

No.6 Marriage makes you more attractive

 

As our own Justin Prugh covered in his article, Why Do Single Women Like Taken Men, married men are more attractive to other women. Now, we're not suggesting that you should get married purely because it will make it easier to score with other women, but we are suggesting that marriage makes you appealing to the opposite sex. Getting attention from beautiful women feels good; it's a confidence booster. Plus, when you go out with all of your single buddies, all of the hot women will be hitting on you. Who's laughing now?

No.5 Marriage brings financial benefits

 

There are numerous financial benefits associated with matrimony. For starters, there are tax breaks for married couples as well as for families. Getting married might also mean getting access to things like her premium health insurance plan. Like it or not, society is designed to make life easier for married couples. If you're single, you're out of luck. That's another argument in our top 10 reasons to get married.

No.4 Marriage means more sex

Married men have more sex than single men do. It's a fact -- supported by study after study. A study done by the Kinsey Institute, for example, suggests that 23% of non-married men periodically go a year without sex, while only 1% of married men experience 12-month dry spells. Similarly, while 19% of single guys have sex two to three times a week, 36% of married men have sex that often. So, while single guys are out at the clubs, spending their paychecks just to get a girl's attention, married men are home having sex with their wives.

No.3 Marriage means better sex

One-night stands are exciting because of the thrill of the chase, granted, but often -- too often -- once the two of you get naked, you find yourselves fumbling and bumbling and unable to anticipate each others’ moves. Married couples know each other; they have a feel for each others’ bodies and are aware of their partner's fantasies. Consequently, married sex is better than single sex. Further, a long, stable relationship lends itself to sexual experimentation. Admit it; there are things you'd love to try in bed that you've never told anyone because you were afraid of being judged. But in a long-term relationship founded on trust, you can give voice to your innermost desires

No.2 Married people are happier

 

A recent study done at an Australian university shows that married men are happier than single men. In fact, married men are 135% more likely to report a high happiness score than single men. That's an astounding figure.

Marriage offers a man the kind of stability and support that allows him to succeed in all other aspects of life. Think about it: How much more could you accomplish if all the drama from crazy women and bad breakups was replaced by the presence of a loving and caring partner?

No.1 Marriage makes you a better man

 

If you're a smart guy, you'll choose to be with a woman who is insightful, opinionated and honest. That's the kind of companion who can make you a better person. She can bring out the best in you. She can challenge you to be the best version of yourself. On top of that, through marriage you'll learn the true meaning of self-sacrifice and compromise. In short, marriage will make you a Better Man.

Top 10: Stress Killers

No.10 Clean, clean, clean

 Okay, so there isn’t exactly a huge clinical study out there proving a clean house or workspace reduces stress, but it doesn’t take a rocket scientist to figure out that the less cluttered your house or workspace, the less cluttered your mind. Simple.

No.9 Get a daily planner

 

If cleanliness is next to godliness, where does that leave organization? Probably right beside the former. Though we all like to think that we’ll remember everything, the reality is that no one is perfect. Whether we like it or not, we will forget something at some point. Sometimes it’s small and insignificant, but sometimes it’s your wedding anniversary. Using a daily planner -- and sticking with it -- will ensure that your time is well-managed and you set your priorities correctly. This should save you from the stress of forgetting something important and will also free up time to start up a stress-killing hobby or activity.

 

No.8 Plan a stress-reducing vacation

 As much as we want all vacations to give us the break we so desperately require, more often than not, vacations cause more stress than they relieve. Strangely enough, studies have found that the act of planning a vacation actually leads to greater happiness in the weeks leading up to the trip. With that in mind, try to plan a vacation with a firm focus on relaxation. No family. No sightseeing. No jungle excursions. Just relaxation. That way you’ll be happy before -- and after -- your vacation.

 

No.7 Skip the cup o’ Joe

 

Forget canines. It’s caffeine that’s actually man’s best friend. With around 90% of adults ingesting it daily, caffeine is the most widely consumed drug. Unfortunately, like with any drug, there are side effects. While caffeine helps keep us awake, it can also send our stress levels through the roof. Research shows that caffeine makes the heart beat faster, elevates blood pressure and elevates levels of the stress hormone, cortisol.  Drink too much coffee too often, and it could contribute to the development of chronic stress. So, if you’re the type that gets jittery after just a few sips of the dark stuff, it’s probably best you start skipping that daily cup o’ Joe and stick to morning walks with the dog to wake you up.

 

No.6 Listen to relaxing music

 

Music is a wonderful product of the human experience, evoking both emotional and physical responses in its listener. In the same way that heavy rock, metal or drum ‘n’ bass can jack you up for a workout, softer, more relaxing music can actually help the mind and body unwind, leading to a reduction in stress, according to several studies.

 

No.5 Don’t fear psychologists

 

Yes, there’s an actual reason for all those medical specialists dedicated to the study and treatment of the mind. While mental health disorders remain some of the least understood and most stigmatizing out there, psychologists nowadays are well versed in cognitive behavioral therapies and other psychological relaxation techniques that have been scientifically proven to reduce stress. So fight the fear and go get some help if you’re really struggling with stress.

No.4 Try the Mediterranean diet 

 

Getting sick of the good ol’ North American diet of hot dogs and hamburgers? Even if you’re not, it might be time to think Greek. The Mediterranean diet has been in the health spotlight for some time now, but its benefits cannot be overlooked. By limiting sugars and eating foods high in monounsaturated fats, vitamin B and other important anti-stress, antioxidant and anti-inflammatory nutrients -- foods like olives, legumes, avocados, and grapes -- the Mediterranean diet helps lower blood pressure and stabilize blood sugars, which are key stress-reduction components.

No.3 Try tai chi

Tai Chi is an ancient martial art that is often described as a moving form of yoga or meditation. While the principles of tai chi lie in ancient Taoist concepts of self-defense, in the modern era, tai chi is often practiced just for its amazing health benefits. In fact, dozens of studies have found that tai chi leads to significant reductions in depression, stress and anxiety.

No.2 Get a weekly massage

 

Just because it's common sense doesn't make it any less effective. Some evidence indicates massages reduce your heart rate and cortisol levels. Other evidence suggests that, while there aren't any long-lasting physiological benefits, massages reduce perceived levels of stress, meaning psychologically, they do the trick. Either way, there are no doubt worse ways to treat your stress than lying back and relaxing while someone else tends to your sore muscles.

No.1 Be in bed by 11

 

The idea that stress affects sleep is an obvious one. Who hasn’t felt irritable at work after a poor night’s sleep? But the relationship between sleep and stress might actually be a little more complex. It might, in fact, be cyclical: Lack of sleep can cause stress, and stress causes lack of sleep. Like many mental disorders, stress or anxiety can’t be singlehandedly treated by a pill or a single behavioral change in your daily routine. It takes an entire lifestyle change. As a result, you’ll find yourself sleeping and feeling better, which will, in turn, help you stay stress-free.

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Canon EOS 5D Mark II (body only)

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Nikon D7000 (body only)

An excellent dSLR for experienced shooters or Nikon professionals looking for a relatively cheap option, the Nikon D7000 delivers on almost all counts, including the company's best shooting design to date.
Price: $1,199.95 - $1,299.95 (check prices)

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Canon PowerShot S95

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Olympus E-PL2 (Black, with 14-42mm lens)

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Nikon Coolpix S8100 (black)

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