6 Kebiasaan Sederhana yang Membantu Meningkatkan Angka Harapan Hidup

Kebiasaan yang bisa bikin panjang umur.(iStockphoto/Lordn)

KOMPAS.com - Faktor lingkungan seperti pola makan dan gaya hidup adalah beberapa hal yang dapat memengaruhi angka harapan hidup.

Misalnya mengonsumsi makanan bergizi dan berolahraga secara teratur dapat meningkatkan harapan hidup seseorang.

Sebaliknya, makan berlebihan, merokok, pola hidup tidak sehat, dan minum alkohol, dapat meningkatkan risiko penyakit tertentu.

Baca juga: 5 Kebiasaan Positif yang Membuat Anda Lebih Menghargai Hal-hal Kecil

Berikut ini adalah beberapa kebiasaan yang perlu dilakukan agar bisa berumur panjang dan menunjang angka harapan hidup:

1. Olahraga secara rutin

Dilansir dari laman CNN Health International, menurut banyak ahli olahraga adalah salah satu aktivitas penting untuk meningkatkan kesehatan.

Perilaku sehat menghasilkan penurunan risiko kematian akibat sebab apa pun sebesar 46 persen jika dibandingkan dengan mereka yang tidak berolahraga.

2. Mengelola stres dengan baik

Mengelola stres diketahui dapat mengurangi kematian dini sebesar 22 persen. Kondisi ini mempunyai dampak buruk terhadap kesehatan.

Sehingga penting untuk dapat mengubah pandangan Anda dan mengelola stres yang buruk menjadi kondisi stres yang baik.

Baca juga: 7 Kebiasaan yang Menyebabkan Lemak Perut Menumpuk, Segera Cegah

3. Mengonsumsi makanan nabati

Menjalani pola makan nabati akan meningkatkan peluang seseorang untuk hidup lebih lama sebesar 21 persen. Namun bukan berarti Anda harus menjadi vegetarian atau vegan.

Anda dapat melakukan gaya pola makan nabati yang sehat seperti mengonsumsi makan Mediterania yang kaya akan biji-bijian dan sayuran berdaun hijau.

4. Dapatkan tidur yang berkualitas

Dikutip dari laman Healthline, sebuah studi melaporkan bahwa umur panjang kemungkinan besar terkait dengan pola tidur yang teratur, seperti tidur dan bangun pada waktu yang sama setiap hari.

Tidur sangat penting untuk mengatur fungsi sel dan membantu penyembuhan tubuh. Terlalu sedikit tidur diketahui dapat memicu sejumlah masalah kesehatan.

Namun, tidur berlebihan atau lebih dari 8-9 jam per malam juga dapat menurunkan umur Anda hingga 38 persen.

Baca juga: 5 Kebiasaan Sederhana yang Dapat Meningkatkan Kesehatan Mental

5. Berada di lingkungan yang sehat

Penelitian menemukan bahwa menjaga jaringan sosial yang sehat dapat membantu Anda meningkatkan peluang untuk bertahan hidup sebesar 50 persen.

Penelitian juga menghubungkan jaringan sosial yang sehat dengan perubahan positif pada fungsi jantung, otak, hormonal, dan kekebalan tubuh, yang dapat menurunkan risiko penyakit kronis.

6. Prioritaskan kebahagiaan

Merasa bahagia diketahui dapat memperpanjang umur secara signifikan. Studi selama 5 tahun menemukan, seseorang yang lebih bahagia mengalami penurunan kematian dini sebesar 3,7 persen.

Penelitian lain mengatakan, mereka yang merasa paling bahagia pada usia 22 tahun memiliki kemungkinan 2,5 kali lebih besar untuk tetap hidup enam dekade kemudian.

Terakhir, tinjauan terhadap 35 penelitian menunjukkan bahwa orang yang bahagia dapat hidup 18 persen lebih lama dibandingkan orang yang kurang bahagia.

Baca juga: 4 Kebiasaan Sederhana Orang Jepang untuk Menjaga Berat Badan

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`); var wSpecStop = createElementFromHTML(`

Konten disembunyikan.

Muat ulang halaman untuk perbarui rekomendasi.

`); reactionPopup.querySelector('.buttonShare').setAttribute('data-title', item.title); reactionPopup.querySelector('.buttonShare').setAttribute('data-url', itemUrl); reactionPopup.querySelector('.buttonShare').setAttribute('data-campaign', 'AIML_Widget_Desktop'); let userFeedback = new UserFeedback(resultObj.engine['tracker_algsrc'], itemUrl + tracker_params, jxRecHelper, index); reactionPopup.querySelector('.buttonBookmark').addEventListener('click', function() { do_bookmark(itemUrl, index, userFeedback); }); reactionPopup.querySelector('.buttonShare').addEventListener('click', function() { userFeedback.event('share'); }); reactionPopup.querySelector('.buttonNotInterest').addEventListener('click', function() { if (getCookie('kmps_usrid')) { hideThisArt(this); userFeedback.event('not-interested'); } else { const parentAction = this.parentElement.parentElement.parentElement if (!!parentAction) { let indexElement = parentAction.getAttribute('data-index') if (indexElement != 'undefined') { localStorage.setItem('reaction_not_interest_temp', JSON.stringify({ urlpage: items[indexElement].url })) } } window.location.href = "https://account.kompas.com/login/a29tcGFz/" + btoa(window.location.href); } }); /** * trigger action "userFeedback" that user not interest item before, when not interest without login */ if (getCookie('kmps_usrid') && localStorage.getItem('reaction_not_interest_temp')) { const tempUrlNotInterest = JSON.parse(localStorage.getItem('reaction_not_interest_temp')) if (itemUrl == tempUrlNotInterest.urlpage) { userFeedback.event('not-interested'); localStorage.removeItem('reaction_not_interest_temp'); } } wSpecStop.querySelector('.wSpec-stop-undo').addEventListener('click', function() { showThisArt(this); userFeedback.event('un-not-interested'); }); recItem.appendChild(buttonOption); recItem.appendChild(reactionPopup); recItem.appendChild(wSpecStop); } var recItemWrapperA = createElement('a', null, null, null); recItemWrapperA.setAttribute('href', itemUrl + tracker_params); var titleDiv = createElement('h4', null, null, [cssClasses.title]); var titleTextNode = document.createTextNode(item.title); if (item.itemType == 'video') { var iconVideo = createElement('div', null, null, ['icoInline', 'icoVideo']); iconVideo.style.marginRight = '5px'; titleDiv.appendChild(iconVideo); } titleDiv.appendChild(titleTextNode); var sourceDiv = null; if (item.hasOwnProperty('method')) { sourceDiv = createElement('div', null, null, [cssClasses.source], resultObj.engine['type'] + ' . ' + item.method.toUpperCase()); } else { var sourceDiv = createElement('div', null, null, [cssClasses.source], resultObj.engine['type']); } var textWrapper = createElement('div', null, null, [cssClasses.text_wrapper]); textWrapper.appendChild(categoryDiv); textWrapper.appendChild(titleDiv); textWrapper.appendChild(sourceDiv); recItemWrapper.appendChild(imgWrapper); recItemWrapper.appendChild(textWrapper); recItemWrapperA.appendChild(recItemWrapper); recItem.appendChild(recItemWrapperA); widgetWrapper.appendChild(recItem); // hook up the click handler for this item // recItem.onclick = handleClick.bind(null, jxRecHelper, itemUrl + tracker_params, index); recItemWrapperA.onclick = handleClick.bind(null, jxRecHelper, itemUrl + tracker_params, index); }); } // end while var endDate = new Date(); var loadtime = (endDate.getTime() - startDate.getTime()); trackEventGa('AIML Article Recommendation', 'Content Loaded', 'algsrc='+algsrc+',site=TREN,device=desktop,loadtime=' + loadtime) let domain = window.location.hostname; if(domain=='www.kompas.com'){ var url=window.location.href.split("/"); domain=url[2]+'/'+url[3] } let user_subs_type = "Gues"; let subs_type = ""; let is_lgn = 0; let engine = algsrc; if(getCookie('kmps_usrid')){is_lgn=1}; let time_load = loadtime; resolve(); /*** * JXRECSDK NOTES 3 of 5 - * pass all the info about the items to the rec helper * each one is an object: ALL MANDATORY * div * id * pos */ jxRecHelper.items(widgetItemArr); /*** * JXRECSDK NOTES 4 of 5 - * Call the ready() of the helper object when the recommendation * results have been populated to the widget * (This will register the action=ready event) */ if (resultObj.engine['type'] == 'api-1') { jxRecHelper.ready(resultObj.options.algo + ":" + resultObj.options.version); } else { jxRecHelper.ready(resultObj.engine['type']); } } else { jxRecHelper.error(204); console.error("Error: no recommendation items"); return; } } catch (err) { jxRecHelper.error(901); console.log(err.stack); let domain = window.location.hostname; if(domain=='www.kompas.com'){ var url=window.location.href.split("/"); domain=url[2]+'/'+url[3] } let user_subs_type = "Gues"; let subs_type = "" let is_lgn = 0; let engine = algsrc; if(getCookie('kmps_usrid')){is_lgn=1}; let endDate = new Date(); let time_load = (endDate.getTime() - startDate.getTime()); } }); } const _jxRecSdkURL = 'https://scripts.jixie.media/jxrecsdk.1.0.min.js'; var startDate = new Date(); class OneWidget { constructor() { //this is also the one we will pass to the JX rec helper object when //we instantiate it: //In this implementation most of these come from the options obj //on the publisher page. this._options = { accountid: '9262bf2590d558736cac4fff7978fcb1', pageurl: 'https://www.kompas.com/tren/read/2024/05/02/203000665/6-kebiasaan-sederhana-yang-membantu-meningkatkan-angka-harapan-hidup', widget_id: '1000183-6xWeiWZFIM', type: 'pages', container: 'rekomendasi-konten-pilihan-untukmu-aiml', keywords: content_tags, title: title, customid: "65", count: 14, }; this._containerId = this._options.container; this._container = document.getElementById(this._containerId); this._engines = [{"url":"https:\/\/recommendation.jixie.media\/v1\/recommendation","method":"GET","pageurl":"https:\/\/www.kompas.com\/tren\/read\/2024\/05\/02\/203000665\/6-kebiasaan-sederhana-yang-membantu-meningkatkan-angka-harapan-hidup","system":"jx","type":"api-1","tracker_params":"?source=widgetML","tracker_algsrc":"V","count":14,"page_status":"read","excludeitemids":"20240502203000665"}]; } kickOff() { startDate = new Date(); const rand = Math.floor(Math.random() * 1000); /*const randSystem = Math.floor(Math.random() * 3); this._engine = this._engines[randSystem] if (location.hostname.indexOf('lestari') != -1) { this._engine = this._engines[1] }*/ this._engine = this._engines[0]; this._options.system = this._engine['system'] trackEventGa('AIML Article Recommendation', 'Widget load', 'algsrc=' + this._engine['tracker_algsrc'] + ',site=TREN,device=desktop') let promJXSDK = fetchJSFileP(_jxRecSdkURL); let thisObj = this; // first we wait on the JX REC SDK to be loaded and initialized let recHelperObj = null; let recResults = null; promJXSDK .then(function() { /*** * JXRECSDK NOTES 1 of 5 - INSTANTIATION OF A JX REC HELPER OBJECT * Call this AFTER JX REC SDK is loaded but BEFORE you call your REC * backend. * * param: MANDATORY options object * options object must at a minimal have * accountid: get from jixie * widgetid: get from jixie * container: DIV ID of the destination div to house the widget * (for jixie widget this is just the options object passed from the page) * * (This will also register the action=load event) */ recHelperObj = jxRecMgr.createJxRecHelper(thisObj._options); let basicInfo = thisObj._options; basicInfo.engine = thisObj._engine if (basicInfo.engine.type == 'api-1') { var options = { count: basicInfo['count'], adpositions: "", keywords: basicInfo['keywords'], title: basicInfo['title'], date_published: "2024-05-02", pagecategory: "TREN", algo: "mixed" }; if(getCookie('kmps_usrid')){ var kg = { pagetype:basicInfo.engine.page_status, uid:getCookie('kmps_usrid'), ukid:getCookie('kmp_uid') } if(basicInfo.engine.page_status=='read'){ kg['excludeitemids'] = basicInfo.engine.excludeitemids; kg['multiFormat'] = true; } options['additional'] = { kg:kg }; } return recHelperObj.getJxRecommendations(options); } else { return fetchRecommendationsP(basicInfo, recHelperObj.getJxUserInfo()); } }) .then(function(resp) { if (thisObj._engine.type == 'api-3') { recResults = new Object recResults.items = resp.docs.result; } else { recResults = resp; } recResults.engine = thisObj._engine; if (!resp || !recResults.items || recResults.items.length == 0) { /*** * JXRECSDK NOTES 2 of 5 - * Call the error() function on the recHelper when either an error * has occured in the fetching or there are no recommended items * * (This will register the action=error event) */ recHelperObj.error(204); throw "no recommendation results"; } }) .then(function() { // everything is ready (recommendation results, css): document.getElementById("rekomendasi-konten-pilihan-untukmu-aiml").classList.remove("-loading"); document.querySelector('.wSpec-list').remove(); createDisplay(rand, thisObj._container, recResults, recHelperObj) .then(function() { toggleDropdown(); //observe lozad lozad('.lozad', { load: function(el) { el.src = el.dataset.src; el.onload = function() { el.classList.add('fade') } } }).observe() }) }) .catch(function(error) { console.log(`Unable to create recommendations widget ${error.stack} ${error.message}`); }); } } var limit_gtm_ready = 1; function check_gtm_ready() { if ('ga' in window) { // create a new instance of our widget based on the options const newW = new OneWidget(); newW.kickOff(); } else { const timeout_gtm_ready = setTimeout(check_gtm_ready, 500) limit_gtm_ready += 1; if (limit_gtm_ready > 10) { clearTimeout(timeout_gtm_ready); const newW = new OneWidget(); newW.kickOff(); } } } check_gtm_ready() document.querySelector('.wSpec-secret').addEventListener('click', function(e) { e.preventDefault(); let wSl = document.querySelectorAll('.wSpec-source'); if (wSl.length > 0) { for (let i = 0; i < wSl.length; i++) { wSl[i].classList.toggle('show') } } }) function trackEventGa(category, action, label) { if ("ga" in window) { ga(function() { tracker = ga.getAll()[0]; if (tracker) { tracker.send("event", category, action, label); console.log('track event ', category, action, label) } }) } } function formBody(obj) { let formBody = []; for (var property in obj) { let encodedKey = encodeURIComponent(property); let encodedValue = encodeURIComponent(obj[property]); formBody.push(encodedKey + "=" + encodedValue); } return formBody.join("&"); } function getCookie(name) { var name = name + '='; var cookies = decodeURIComponent(document.cookie).split(';'); for (var i = 0; i < cookies.length; i++) { var c = cookies[i]; while (c.charAt(0) == ' ') { c = c.substring(1); } if (c.indexOf(name) == 0) { return c.substring(name.length, c.length); } } } function get_guid(url) { const videoPath = url.match(/\/watch\/(\d+)/); if (videoPath) { return `video.${videoPath[1]}`; } let arrayUrl = url.split('/'); let readPath = arrayUrl.indexOf('read'); if (arrayUrl[readPath + 1] == 'xml') { readPath += 1; } let year = arrayUrl[readPath + 1]; let month = arrayUrl[readPath + 2]; let date = arrayUrl[readPath + 3]; let id = arrayUrl[readPath + 4]; let guid = `.xml.${year}.${month}.${date}.${id}`; return guid; } function toggleDropdown() { let tdd = document.querySelectorAll('[data-dropdown]') if (!!tdd) { tdd.forEach((el) => { el.addEventListener('click', function() { el.parentElement.classList.toggle('-active') let saved = el.parentElement.getAttribute('data-saved') let kmps_usrid = getCookie('kmps_usrid'); if (kmps_usrid && !saved && el.parentElement.classList.contains('-active')) { let url = el.parentElement.getAttribute('data-url'); let guid = get_guid(url); check_bookmark( kmps_usrid, guid ).then(function(resp) { if (resp.hasOwnProperty('total_data')) { if (resp.total_data > 0) { el.parentElement.querySelector('.buttonBookmark').classList.add('-active'); el.parentElement.querySelector('.buttonBookmark').innerHTML = 'Hapus dari tersimpan'; el.parentElement.setAttribute('data-saved', 'true'); } else { el.parentElement.setAttribute('data-saved', 'false'); } } }) } }) document.addEventListener("click", function(e) { // console.log(e.target) if (el.contains(e.target)) { // console.log(tdd) } else { el.parentElement.classList.remove('-active') } }); }); } } function check_bookmark(kmps_usrid, guid) { let url = `https://api.kompas.com/2021/reaction/bookmark/list?kmps_usrid=${kmps_usrid}&guid=${guid}`; return new Promise(function(resolve, reject) { var xmlhttp = new XMLHttpRequest(); xmlhttp.onreadystatechange = function() { if (this.readyState == 4 && this.status == 200) { resolve(JSON.parse(this.responseText)) } }; xmlhttp.open("GET", url, true); xmlhttp.send(); }); } function do_bookmark(pageurl, pos, userFeedback) { const wSpecItem = document.querySelector(`.wSpec-item[data-index="${pos}"]`); const btnBookmark = wSpecItem.querySelector('.buttonBookmark'); const kmps_usrid = getCookie('kmps_usrid'); const guid = get_guid(pageurl); const type = pageurl.match(/\/watch\/(\d+)/) ? 'video' : 'article'; if (kmps_usrid) { if (btnBookmark.classList.contains('-active')) { set_unbookmark({ guid: guid, kmps_usrid: kmps_usrid, type: type }).then(function(resp) { btnBookmark.classList.remove('-active'); btnBookmark.innerHTML = 'Simpan artikel'; reactionToast('Artikel berhasil dihapus dari list yang disimpan'); userFeedback.event('un-save'); }).catch(function(resp) { // message: "Data doesn't exists" if (resp.hasOwnProperty('message') && resp.message.includes('exist')) { btnBookmark.classList.remove('-active'); btnBookmark.innerHTML = 'Simpan artikel'; reactionToast('Artikel berhasil dihapus dari list yang disimpan'); } }) } else { const user_bookmark_url = "https://activity.kompas.com/saved?order=desc"; set_bookmark({ guid: guid, kmps_usrid: kmps_usrid, type: type, publisher: 'kompas', platform: 'desktop' }).then(function(resp) { btnBookmark.classList.add('-active'); btnBookmark.innerHTML = 'Hapus dari tersimpan'; reactionToast('Artikel berhasil disimpan', user_bookmark_url); userFeedback.event('save'); }).catch(function(resp) { // message: "Data already exist" if (resp.hasOwnProperty('message') && resp.message.includes('exist')) { btnBookmark.classList.add('-active'); btnBookmark.innerHTML = 'Hapus dari tersimpan'; reactionToast('Artikel berhasil disimpan', user_bookmark_url); } }) } } else { const login_url = "https://account.kompas.com/login/a29tcGFz/" + btoa(window.location.href); window.location.href = login_url; } } function set_bookmark(data) { const url = "https://api.kompas.com/2021/reaction/bookmark/add"; return new Promise(function(resolve, reject) { const xmlhttp = new XMLHttpRequest(); xmlhttp.onreadystatechange = function() { if (this.readyState == 4 && this.status == 201) { resolve(JSON.parse(this.responseText)); } else if (this.readyState == 4 && this.status == 400) { reject(JSON.parse(this.responseText)); } }; xmlhttp.open("POST", url, true); xmlhttp.setRequestHeader("Content-Type", "application/x-www-form-urlencoded;charset=UTF-8"); xmlhttp.send(formBody(data)); }); } function set_unbookmark(data) { const url = "https://api.kompas.com/2021/reaction/bookmark/delete"; return new Promise(function(resolve, reject) { const xmlhttp = new XMLHttpRequest(); xmlhttp.onreadystatechange = function() { if (this.readyState == 4 && this.status == 200) { resolve(JSON.parse(this.responseText)); } else if (this.readyState == 4 && this.status == 400) { reject(JSON.parse(this.responseText)); } }; xmlhttp.open("POST", url, true); xmlhttp.setRequestHeader("Content-Type", "application/x-www-form-urlencoded;charset=UTF-8"); xmlhttp.send(formBody(data)); }); } class UserFeedback { constructor(engine, pageurl, jxRecHelper, pos) { this.engine = engine; this.pageurl = pageurl; this.jxRecHelper = jxRecHelper; this.pos = pos; } event(feedback) { if (this.engine == 'C') { const xmlhttp = new XMLHttpRequest(); let params = { domain: 'kompas.com', ce_userid: getCookie('kmps_usrid'), ce_sessionid: getCookie('ukid'), ce_pageurl: this.pageurl, engine: 'C', ce_feedback: feedback } xmlhttp.open("GET", 'https://apis.kgdata.dev/v1/aiml/feedback-widgetml' + formatParams(params)); xmlhttp.send(); } else if (this.engine == 'V') { if (feedback == 'share') { this.jxRecHelper.shared(this.pos); } else if (feedback == 'save') { this.jxRecHelper.bookmarked(this.pos); } else if (feedback == 'not-interested') { this.jxRecHelper.hidden(this.pos); } else if (feedback == 'un-not-interested') { this.jxRecHelper.unhidden(this.pos); } } } } function formatParams(params) { return "?" + Object .keys(params) .map(function(key) { return key + "=" + encodeURIComponent(params[key]) }) .join("&") } document.addEventListener("click", function(e){ let dx = document.querySelectorAll('[data-dropdown]') if(dx) { dx.forEach(function(el){ if(el.contains(e.target)) { el.parentElement.classList.toggle('-active') } else { el.parentElement.classList.remove('-active') } }) } })