TIPS FOR A LONGER LIFE

• Don't smoke (smoking is linked to disease and early death; people who smoke may lose up to 10 years of life and be more likely to die; it is never too late to quit).

-quit (rzucić)

• Enjoy physical and mental activities, the more often the better (minimum 15 minutes of exercise a day can give you an additional 3 years of life; regular evercises can extend your lifespan).

-lifespan (długość życia)

-to extend (wydłużyć)

• Drink in moderation (heavy alcohol consumption is linked to liver and heart disease; wine is beneficial due to the high content of polyphenol antioxidants).
  

-moderation (umiarkowanie)

-to be linked to (być powiązanym z …)

-due to (dzięki, poprzez...)

• Reduce stress in your life (stress and anxiety may decrease your lifespan; if you are stressed -laughter and optimism could be your solution).

-anxiety (niepokój)

-increase/decrease (zwiększać/zmniejszać)

-solution (rozwiązanie)

• Watch less television.
• Eat less red meat and meat in general.
• Avoid overeating.

-overeating (przejadanie)

• Eat more nuts (they are rich in protein, fiber, antioxidants, vitamins, minerals such as copper, magnesium, potassium, Vitamin B6 and E; they have beneficial effect on heart disease, high blood pressure, inflammation, even some forms of cancer).

-protein (białko)

-fiber (błonnik)

-copper (miedź)

-beneficail effect (korzystny)

-inflammation (stan zapalny)

-cancer (nowotwór)

• Eat plenty of healthy plant food (such as fruit, vegetables, nuts, seeds, whole grains, beans; vegeterians and vegans tend to be more health-conscious than meat eaters; this diet can lower your risk of various common disease).

-seeds (nasiona)

-whole grain (produkty pełnoziarniste)

-conscious (świadomy)

-common disease (powszechne choroby)

• Feel happy (happiness can significantly increase your longevity).
• Take care of your social life (close relationships may result in decreasing stress levels and improve your immunity).

-immunity (odporność)

• Drink coffee or tea (they are both linked with decreasing risk of chronic disease, for instance green tea may dicrease your risk of cancer, diabetes and heart disease; coffee can help with type 2 diabetes, heart disease and brain ailments such as Alzheimer's and Parkinson's.

-diabetes (cukrzyca)

-ailments (dolegliwości)

• Sleep well (sleeping is crucial for regulating cell function; sleep duration also seems to be a factor-do not sleep too little or too much!7-8 hours of sleep each night may help you to live longer).

-crucial (ważne, istotne)

-duration (trwanie)