Just like the hundreds of folks in the web series ‘Upload’, many dream of being immortal. Though one may need to put that dream on hold for a while, there are ways to lead a long and fulfilling life. Longevity does not necessarily mean undergoing expensive treatments; simple changes can make a difference. From diet to daily habits, here are five expert-backed tips that will help you thrive longer.
Switch to a Mediterranean diet
What you eat really matters. A nutritious and balanced diet is an important factor in longevity. Studies have consistently linked a Mediterranean-style diet, as the gold standard. This diet is rich in vegetables, fruits, whole grains, lean proteins, and healthy fats like olive oil. This diet is linked to a 20% lower risk of mortality. Eat foods rich in antioxidants, which can combat cellular aging. Also limit processed foods and added sugars, which are tied to inflammation and chronic diseases like diabetes.
Shed the excess weight
There is no point in hanging on to those extra pounds. Just like your ex, they’re only holding you back. Several studies have shown that maintaining a healthy weight reduces the risk of heart disease, diabetes, and even certain cancers. Obesity and excess weight are linked to serious illnesses, including cardiovascular disease and diabetes, and a shorter lifespan. So losing those extra pounds is your key to longevity.
Sit less
Yes, you read that right. Sitting is the new smoking. Life has gotten more sedentary now. From sitting in front of the computer for 8-10 hours a day for work, to watching TV, or even catching up with friends over coffee, sitting has become a part of life. But this sedentary life will cost you a lot. Prolonged sitting reduces blood flow and increases blood pressure, making the heart work harder. Over time, this strain will lead to plaque buildup in arteries and increase the risk of heart attacks, strokes, and other cardiovascular issues. It can also lead to insulin resistance, a key factor in developing type 2 diabetes. Extended hours of sitting also contribute to weight gain.
Regular exercise
Regular exercise is linked to increased life expectancy. It not only helps with longevity but will also help you to live a fuller life by improving mental health. 150 minutes of moderate aerobic activity weekly, like brisk walking or cycling, reduces all-cause mortality by 15%. Strength training twice a week preserves muscle mass, critical for mobility in older age. Moving more is better for health. Making even small changes in lifestyle, like taking stairs or gardening, can bring a drastic change in your life.
Prioritize quality sleep
(Pic courtesy: iStock)
Sleep is vital for cellular repair and cognitive health. A 2023 study found that getting good sleep boosts heart health and even influences how long you live. The research found that sleeping seven to eight hours a night and getting the highest quality sleep are more likely to live longer. Poor sleep disrupts hormones that regulate appetite and stress. Practicing sleep hygiene, such as creating a sleep-friendly environment (keep bedrooms dark, quiet, and cool, and avoid screens an hour before bed) and consistent sleep schedules, can reinforce the body’s natural rhythm.NB: This information is based on internet research and is intended for general knowledge only. It should not be considered a substitute for professional medical advice.