Want to live longer? Follow THESE expert-approved tips for longevity – The Times of India
Despite all its follies, it’s a wonderful world! Who wouldn’t want to live forever in it?
But as it turns out, living a longer and healthier life isn’t an easy feat. Unlike what most people think, life expectancy isn’t only determined by genetics. Although genes play a much smaller role than originally believed, other habitual factors play an important role in improving your lifestyle and therefore boosting your longevity.
Want to know what those habitual factors are?
Read on.
What is longevity?
The definition of longevity is living a longer and healthier life. It means how long a person is going to live, and how healthy their later life will be. It simply refers to long life.
In the U.S., life expectancy has increased dramatically since 1900, when the average lifespan was 47 years. Today, people born in 2022 can expect to live 77.5 years.
Experts estimate that about 25% of the variation in human life span is determined by genetics. But the rest can be attributed in large part to how we take care of our bodies.
Why is that important?
Because there is more to longevity than duration. Most of us don’t want to just live longer — we want to live longer while enjoying a good quality of life.
To increase lifespan and maintain good health, prioritize a combination of healthy lifestyle choices, including a nutritious diet, regular physical activity, sufficient sleep, stress management, and avoiding harmful habits like smoking and excessive alcohol consumption. Maintaining a healthy weight, engaging in brain-stimulating activities, and fostering positive social connections also contribute to longevity.
Here are the top tips for longevity:
Conscious eating:
A lot of your quality of life depends on what you put in your mouth.
A healthy diet can boost longevity by reducing the risk of chronic diseases and slowing down the aging process. Specifically, diets rich in fruits, vegetables, whole grains, nuts, and legumes are linked to longer lifespans. Additionally, limiting processed foods, red meat, and sugary beverages can also contribute to a longer, healthier life.
An excellent diet for promoting longevity is a plant-based diet. A study published in JAMA Network Open found that women who most closely adhered to the plant-based Mediterranean diet, which emphasizes vegetables (excluding potatoes), fruits, nuts, whole grains, legumes, and fish, and minimizes red and processed meat, were 23% less likely to die from any cause than women who did not closely adhere to this dietary pattern.
Here’s a more detailed look at how a healthy diet impacts longevity:
Reduced risk of chronic diseases:
Cardiovascular disease: A heart-healthy diet, rich in fruits, vegetables, whole grains, and lean protein, can help manage weight, lower blood pressure and cholesterol, and reduce the risk of heart attack and stroke.
Cancer: Studies have shown that diets rich in fruits, vegetables, and whole grains are associated with a lower risk of certain cancers, such as colon and breast cancer.
Neurodegenerative diseases: A diet with adequate nutrients and antioxidants can help protect the brain and reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Respiratory diseases: A healthy diet can help strengthen the immune system and reduce the risk of respiratory infections, which can be particularly important for longevity.
Slowing down the aging process:
Caloric restriction: While not always practical for humans, studies on animals have shown that limiting calorie intake while maintaining nutrient intake can slow down the aging process and increase lifespan.
Anti-inflammatory effects: Certain foods, particularly those high in antioxidants and omega-3 fatty acids, have anti-inflammatory properties that can help protect cells from damage and slow down the aging process.
Telomere length: Some foods, like those rich in omega-3 fatty acids, have been linked to longer telomere length, which is associated with cellular health and longevity.
Regular movement:
Studies show that physical activity contributes to greater longevity, due to the many positive effects it has on the body. These effects include stronger heart and lung function, improved health of blood vessels, stronger muscles, better balance, and a healthier weight.
Regular exercise significantly boosts longevity by reducing the risk of chronic diseases, improving cardiovascular health, and promoting overall well-being. Studies have shown that regular physical activity can increase life expectancy and improve the quality of life as we age.
Here’s how exercise contributes to a longer and healthier life:
Reduces risk of chronic diseases:
Cardiovascular disease: Exercise strengthens the heart, lowers blood pressure, and improves cholesterol levels, all of which are major risk factors for heart disease.
Type 2 diabetes: Physical activity helps regulate blood sugar levels and improves insulin sensitivity, reducing the risk of developing type 2 diabetes.
Certain cancers: Regular exercise is linked to a lower risk of developing several types of cancer, including breast, colorectal, and lung cancer.
Other chronic conditions: Exercise can also help manage conditions like osteoporosis, obesity, and depression.
Improves overall health:
Increased muscle strength and endurance: Exercise, especially strength training, helps maintain muscle mass and strength, which are crucial for maintaining mobility and balance as we age.
Improved cognitive function: Regular physical activity can enhance memory, attention, and other cognitive skills, potentially slowing down cognitive decline.
Boosted mood and reduced stress: Exercise releases endorphins, which have mood-boosting effects and can help alleviate stress and anxiety.
Enhanced immune system: Physical activity can improve immune function, making the body more resilient to illness.
Improved sleep: Regular exercise can help regulate sleep patterns and improve sleep quality, which is essential for overall health.
An ample amount of rest:
As much as it is important to sweat it out and it is equally important to include the rest in your daily schedule.
Proper rest and sleep significantly contribute to longevity by supporting physical and mental health, reducing the risk of chronic diseases, and promoting overall well-being. Adequate sleep allows the body to repair tissues, regulate hormones, and consolidate memories, all of which are crucial for maintaining a healthy lifespan.
Here’s how rest and sleep boost longevity:
Physical health:
Tissue repair and growth: According to Vail Health, during sleep, the body releases growth hormones essential for muscle repair and regeneration.
Hormonal regulation: Sleep helps regulate hormones like cortisol (stress hormone) and melatonin (sleep hormone), impacting metabolism, appetite, and mood.
Immune function: Adequate sleep boosts the effectiveness of immune cells, making the body more resilient to infections.
Cardiovascular health: Sleep deprivation can lead to high blood pressure and increased risk of heart disease.
Metabolism: Sleep plays a role in regulating appetite and blood sugar levels, reducing the risk of obesity and type 2 diabetes.
Mental health:
Cognitive function: Sleep is essential for memory consolidation, decision-making, and problem-solving.
Mood regulation: Sleep deprivation can lead to irritability, anxiety, and depression.
Reduced stress: Sleep helps manage stress hormones and improve overall emotional well-being.
Longevity:
Reduced risk of chronic diseases: Studies have shown that individuals with healthy sleep habits are less likely to develop chronic diseases like heart disease, diabetes, and certain cancers.
Increased lifespan: Research suggests that getting enough quality sleep can contribute to a longer lifespan.
Improved healthspan: Sleep plays a crucial role in maintaining a healthy lifespan, also known as healthspan, which refers to the period of life lived in good health.
