The secret to living a long, healthy life has been studied for years.
While there's no surefire way to turn back the clock, there are simple habits that can help slow the aging process and extend your lifespan.
Here, Dr Nilsa Kumaran, medical director of London's longevity clinic HUM2N, tells MailOnline five simple ways to live a longer, healthier life.
Plants' anti-inflammatory properties may reduce cardiovascular disease risk
Eat more plants and fatty fish (and no processed meat)
Reducing your meat intake and increasing your plant intake has a variety of health benefits, from reducing the risk of cardiovascular disease, one of the country's leading causes of death, to improving gut health. Related.
One reason for this, says Dr. Kumaran, is that plants contain a variety of polyphenols, including antioxidant and anti-inflammatory properties.
Chronic inflammation is a hallmark of aging and is believed to be the cause of various age-related diseases and shortened lifespan.
“To extend lifespan, it's important to address issues such as inflammatory processes and oxidative stress in the body,” she says.
Polyphenols, micronutrients naturally occurring in plants, are also thought to protect against fatty plaque buildup and blood clots in the arteries.
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It is hoped that the device, developed by Dublin-based company FoodMarble, will help people find out which foods are causing IBS symptoms and other digestive problems.
Plus, eating more plants increases the diversity of your gut microbiome (the term for the trillions of bugs that live inside our bodies).
A diverse microbiome is associated with increasing the body's ability to break down food, strengthening the immune system, improving brain function, and even lowering the risk of cancer.
“Optimal gut health is also important for improving overall health and longevity,” says Dr. Kumaran.
“Gut dysbiosis, or an unbalanced microbiome, can directly contribute to inflammation in the body.”
Fruits and vegetables are also naturally low in saturated fat and cholesterol.
Including them in your diet instead of junk food and processed meats can lower your risk of cardiovascular disease, Dr. Kumaran says.
She recommended buying high-quality meat and not eating too much, as eating too much red meat and processed foods can promote inflammation and increase cancer risk.
Dr Kumaran says fatty fish such as salmon and mackerel are also “very beneficial” in extending lifespan.
Studies have linked it to lower risk of cardiovascular disease and inflammation, improved hormonal health, vitamin absorption and brain function, she says.
exercise more
We all know that exercise is essential for good health, whether it's a brisk walk, swimming, or playing tennis.
Staying healthy is also essential to longevity, Dr. Kumaran says, as it helps maintain a healthy weight, boost metabolism, and increase muscle mass.
Being overweight increases your risk of chronic diseases such as heart disease, type 2 diabetes, and some cancers, while being frail can make minor illnesses more severe.
Working out also improves cardiovascular health, muscle and bone strength, and reduces inflammation. It also improves insulin sensitivity, which is essential for preventing type 2 diabetes.
In addition to these physical benefits, exercise supports mental health by boosting your mood and lowering stress and anxiety levels.
Exercise not only helps you maintain a healthy weight, but it also improves cardiovascular, muscle, and bone health, and reduces inflammation.
“When it comes to exercise type and intensity, it's important to find a balance that suits your fitness level, preferences, and health status,” says Dr. Kumaran.
You don't need to spend hours at the gym or run a marathon, but it's important to do both cardio and strength training, such as jogging or cycling.
However, there are certain types of exercise that can maintain quality of life, Dr. Kumaran argues.
This includes strengthening your proximal muscles such as your legs and upper arms, hips, shoulders, and core, as well as your pelvic floor muscles, which support your bowels and bladder.
Additionally, high-intensity training (HIIT), popularized by body coach Joe Wicks, promotes the health of mitochondria, the powerhouses of our cells.she says, decreases with age.
quit smoking
Smoking is one of the biggest causes of disease in the UK, linked to around 76,000 deaths a year from lung cancer, heart attacks and strokes.
Therefore, quitting smoking is essential to increase your chances of living a longer, healthier life.
“Quiting smoking at any stage can have significant health benefits and extend your lifespan,” says Dr. Kumaran.
“The sooner you quit, the sooner you can start reaping the benefits of improved health.”
One year after quitting, ex-smokers have half the risk of a heart attack as smokers. And after 10 years, your risk of dying from lung cancer is half that of a smoker.
Dr. Kumaran adds, “Seeking the help of a medical professional, support group, or smoking cessation program increases your chances of successfully quitting and maintaining a smoke-free lifestyle.”
“Regardless of your smoking history, quitting smoking remains one of the most impactful decisions you can make for your health and longevity.”
Let's continue to communicate
Living a healthier life isn't just about going to the gym and eating your vegetables, it's also about staying connected with others.
According to Dr. Kumaran, socializing is essential for physical and mental health.
It has been proven to reduce depression, anxiety, stress, and improve mood.
Spending time with others is also associated with improved cognitive and physical health, as sociable people are more likely to engage in other healthy habits.
According to Dr. Kumaran, lack of social contact has been shown to increase stress, reduce immune function, and even increase the risk of cardiovascular disease.
According to Dr. Kumaran, a lack of social contact has been shown to increase stress, reduce immune function, and even increase the risk of cardiovascular disease.
The exact mechanisms of how social connections affect longevity are not fully understood, Dr. Kumaran says.
“However, evidence from blue zones around the world shows that social connections are a key driver of increased longevity,” Dr. Kumaran says.
Blue zones are regions of the world where people live longer than average. Residents of these regions have been extensively studied to understand how their health status is replicated in other regions.
“Building and maintaining social connections, participating in community activities, and nurturing relationships with family and friends are valuable strategies for promoting overall well-being and longevity,” she added. .
Get enough sleep to reduce stress
Getting enough sleep and managing stress levels are essential to living a long life.
Because sleep is essential for repair.
During the third of the four sleep cycles (deep sleep), the body physically repairs itself, strengthens the immune system, and restores bones, muscles, and tissues.
Studies have repeatedly shown that people who don't get enough sleep have a higher risk of heart disease, type 2 diabetes, obesity, and depression.
What's more, stress is a major contributor to all sorts of health problems and can act as a “silent killer,” Kumaran warns.
“The mind and body are closely connected. The way we feel, the stress we experience, and our mental health can all influence physical health issues and vice versa,” she says. says.
Meditation, breathing exercises, exercise, and spending time in nature are all ways to de-stress, she says.
