How to add years to your life: Eat more seeds, avoid stress and take the train

BRITS have shorter and more unhealthy lives than most of our European neighbours, but there are a few simple lifestyle changes that can increase your life expectancy.

Healthy woman eating salad GETTY

Swapping junk food for vegetables, seeds and fresh fruit can help you live longer

We all want to live a long and healthy life, but knowing what to do and what to stay clear of can be tricky.

But reasearchers have found some simple ways to help to increase ­longevity. And here are seven ways you can add years to your life. 

1. Don't smoke

This might be an obvious but it's true. Smoking is likely to shorten your life and cause debilitating diseases.

The addictive habit can bring on lung cancer and chronic obstructive pulmonary disease, as well as triggering one in six cases of heart disease.

In fact, only half of long-term smokers live past 70.

2. Stay out of hospital

There are constantly things in the news about new hospital bugs such as MRSA and C Difficile.

So to reduce your risk of catching something it's best to stay as far awash from hospitals as you can. 

Falls in hospitals are also common, because patients can be both unsteady on their feet and uncertain of where they need to go. 

Woman snapping cigarette in half GETTY

Quitting smoking can help reduce your changes of cancer and heart disease

3. Get active

We're not designed to sit around, yet many of us spend at least east eight hours a day doing just that.

Keeping active reduces the risk of heart disease, stroke and diabetes, but it also improves our self esteem and reduces the symptoms of depression and anxiety. 

But how much should we be doing?

This is something which is constantly debated, but the chief medical officer says says adults should be active every day. 

Over a week, we should be "moderately active" for a total of at least two and a half hours, which means brisk walking and cycling at a pace that warms you up and makes you breathe harder but still allows you to chat. 

So doing just 30 minutes of exercise from Monday to Friday should do the trick!

4. Quit junk food and eat more seeds and vegetables 

Most people know that eating a high-fat, high-sugar diet is bad for your health. 

But what should we be putting in our bodies?

The Global Burden of Disease list says eating too little fruit, vegetables, nuts and seeds are some of the most common reasons people get ill.

Too few vegetables and low omega-3 levels also have negative effects on the body.

So next time you're shopping, top up on your fresh fruit and veg and take a walk down the fish aisle. 

Couple running GETTY

Keeping active is a great way to stay healthy and reduce stress

5. Drink in moderation

Several studies suggest that some alcohol in moderation can be good for you, but if you want to live a long life it's best to steer clear of binging. 

Alcohol can cause scarring of the liver, which in turn can result in liver disease and liver cancer. 

It is also implicated in other cancers including mouth, throat and breast. 

6. Don't get stressed

Anxiety and stress are becoming far to common in Britain and it can have devastating effects on you health. 

As well as increasing your risk of heart disease, it probably comes as no surprise that chronic stress is connected with higher rates of depression.

Severe depression can ultimately lead to suicide - which is the biggest killer of young men in Britain at present. 

Exercise is a great way of combatting your stress levels and the NHS Choices patient website recommends making sure you have some time to yourself.

7. Take the train

Road traffic accidents are the fifth highest cause of death in the UK for adults aged 20-54.

Taking the train is  a safer option and it's better for the environment too. 

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