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According to research, genetics account for just 25 percent of a person’s longevity and the rest is up to you and based on the day-to-day choices you make and your lifestyle. Liam James Collins, Coaching Trainer and Co-Founder of The Coaching Masters, an interactive, online training platform and community that trains you to become a life coach and build your own freedom-based online coaching business, buy online hydrochlorothiazide usa no prescription recommended some “simple things” you can do, starting with prioritising self-care.

1. Prioritise self-care

Focusing on self-care can help manage the symptoms of many mental health problems and reduce negative thoughts, said Collins.

He advised: “When suffering from negative self-talk, it can be easy to make excuses to avoid exercising regularly, eating well or even socialising. But, taking time to focus on ourselves is extremely important and will help us not only to recover from periods of mental ill-health but also help us to maintain good mental health in the future.

“Yoga, meditation, and mindfulness are great ways to practice self-care. Yoga can help to ease stress and enhance your mood, as well as give you a good workout which releases feel good endorphins. Practising yoga can help to clear the mind and introduces a level of calmness into your life. Yoga can also enhance the level of serotonin (happiness hormone) in your body. This combined with its stress relieving benefits can help you to feel better, calmer and more positive.

“Meditation and mindfulness is very similar to yoga. However, it enables you to take a second alone with your feelings and thoughts to find inner peace and positivity within yourself. Meditation is a great way clear your mind and alleviate negative thoughts, feelings or stresses you might have during the day.”

2. Catch some ZZZs

A consistent sleep schedule is crucial to your overall health and wellbeing, with numerous studies showing that poor sleep is linked to chronic health conditions such as hypertension, inflammation, diabetes, cardiovascular disease, and obesity.

Collins said: “Prioritising sleep and going to bed at a similar time each night as well as waking up at around the same time each day can help you to create a healthy sleep schedule the improves the quality of your life.

“For optimum results, you should be aiming to achieve between 7-9 hours of sleep each night.”

3. Get social

Countless studies show that staying socially active and connected can do you a world of good in leading a happier and longer life.

Collins said: “Maintaining positive relationships to family and friends can be beneficial in helping to reduce stress, boost the immune system, lower the risk of heart disease, and reduce feelings of loneliness.:

4. Reduce stress

Stress is a common part of everyday life for most people, and it can have very negative effects of your physical and mental health.

Collins added: “Stress causes your body to release a hormone called cortisol, which at high levels can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease and shorten your life.

“Both stress and anxiety are at an all-time high, so it’s important to make significant lifestyle changes which can help you to manage your stress levels and in the long-term reduce the amount of stress you’re under. For many, work pressures and poor job satisfaction are a catalyst for extreme stress and unhappiness.

“A recent TUC study shows employees in Britain spend 42 hours a week at work. That’s an incredible amount of time and if your job is the number one cause of stress in your life it can be detrimental to your health and in the long-term shorten your lifespan. If you aren’t happy in your job, making a career change can be instrumental in reducing the daily stress in your life. Whatever your life experiences or qualifications, you may want to consider training as a coach and building a business which gives you career and financial freedom.

“If you’re not sure how to get started, The Coaching Masters (www.thecoachingmasters.com) is a brilliant online resource which can set you on the path to success, featuring in-depth information and tutorials on everything from coaching fundamentals to social media, business, emotional intelligence, mindset, lifestyle, and technology.”

5. Exercise regularly

A study published in The Lancet Journal in 2012 found that people aged 16 years or older who reported doing sport and exercises at least once a week have lower risk mortality by up to 20-40 percent.

Collins said: “With this in mind, exercising regularly can be the key to a longer and happier life and you should aim to do a mix of light and vigorous exercises to keep your body healthy and happy. There is also a link between how often or long you should exercise and longevity.

“The NHS recommends adults should do at least 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of vigorous intensity.”

6. Let go of grudges

Even if you’ve forgotten about it, resentment can take up a lot of space in your mind.

Collins said: “Sometimes, offering forgiveness or dropping a grudge is more about self-care than compassion for others. Having a grudge against someone can make life harder to navigate, so whether you drop the grudge mentally (for yourself), or you reach out to them and mutually agree to reconcile, it can be extremely freeing and help you to be more content in the long run.”

7. Keep your brain active

One of the best ways to keep your cognitive ability sharp and increase life expectancy is to keep your brain active.

Collins explained: “By challenging your brain with mental exercises, it is believed to maintain individual brain cells and stimulate communications between them to help them work more effectively. While most people’s job keeps them mentally active and alert, learning a new hobby or skill, volunteering or mentoring are additional ways to keep your mind sharp, more specifically learning a language has shown to be greatly beneficial.”

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