What’s the best BMI for a long life? The answer might surprise you! Find out how the ideal BMI is changing and some tips to help you live a healthy, long life.
We’ve all heard that a BMI over 25 means you’re “overweight” and possibly unhealthy. But new research shows that people who are a little heavier might actually have a lower risk of dying young. Researchers in Denmark looked at data from over 100,000 people between 1976-2013 and found something interesting.
They discovered that the BMI value linked to the lowest death rate increased from 23.7 in 1976-78 to 27 in 2003-13. So, the ideal BMI for a longer life now falls in the “overweight” category.
Nowadays, being slightly overweight seems to come with a lower risk of early death than it did decades ago, thanks to better medical care and living conditions. However, Borge G. Nordestgaard, a professor at the University of Copenhagen, cautions that this doesn’t mean you should ignore healthy eating habits or aim to become overweight if you’re currently at a healthy weight.
So, what should you do to boost your chances of living a long life? Here are five tips:
1. **Exercise Regularly**: Strength training is excellent for longevity. It improves balance, bone strength, and mobility. Aim to work out 3-5 times a week to enhance your fitness and overall health.
2. **Limit Exposure to Harmful Chemicals**: We’re exposed to more environmental chemicals than ever. Try to avoid substances like BPA found in plastics, dyes, and some food additives, which can impact your cardiovascular and reproductive health and increase risks for diseases like cancer and Alzheimer’s.
3. **Maintain Good Social Relationships**: Strong friendships can lead to a longer life. Quality social connections improve mental health and longevity, making you 50% more likely to live longer compared to those who live more isolated lives.
4. **Boost Brain Health with Antioxidants**: Antioxidants, along with nutrients like vitamin D, magnesium, zinc, and omega-3 fatty acids, can protect your brain and promote cognitive function, which helps prevent Alzheimer’s disease.
5. **Increase Healthy Fat Intake**: Omega-3 fatty acids improve cell health, reduce inflammation, and lower the risk of serious diseases. You can get these from cold-water fish or supplements.
By making these positive changes, you can enhance your chances of living a longer, healthier life. Avoid extreme diets and starvation. Instead, focus on exercising regularly, eating well, keeping your mind healthy, and enjoying an occasional treat. Reduce gluten and refined foods, and follow a high-protein diet rich in carbs, fiber, and antioxidants. Correcting unhealthy habits will help keep your body youthful and strong.
