The secrets to living a long and healthy life have been studied for years. While there is no surefire way of turning back the clock, there are simple habits that can help slow the aging processes and extend life.
Here, Dr. Nirusa Kumaran, medical director at London longevity clinic HUM2N, talks about five simple ways to live longer and healthier. Eating less meat and more plants has been linked with a whole host of health benefits, from reducing risk of cardiovascular disease — one of the country’s top killers — to improving gut health.
One reason for this is that plants contain a range of polyphenols, which contain antioxidant and anti-inflammatory properties, says Dr. Kumaran.Chronic inflammation is a hallmark of ageing that is thought to be responsible for a swathe of age-related illnesses and shortened lifespan.
‘To improve longevity, addressing issues such as inflammatory processes in the body and oxidative stress is crucial,’ she says.
Polyphenols, micronutrients that occur naturally in plants, are also though to protect against the build-up of fatty plaques in the arteries and blood clots. It’s hoped the device, created by Dublin-based company FoodMarble, could help people find out which foods are causing them IBS symptoms and other digestion problems
Additionally, eating plenty of plants boosts the diversity of the gut microbiome — the term for the trillions of bugs living inside of us.
A diverse microbiome has been linked to boosting the body’s ability to breakdown food, strengthening the immune system, bettering brain function and even lowering the risk of cancer.
Fruit and vegetables are also naturally low in saturated fat and cholesterol.
Packing them into your diet instead of junk food and processed meat can help lower the risk cardiovascular disease risk, says Dr Kumaran.
Exercise more
Everyone knows exercise is crucial for good health, whether it’s a brisk walk, swim or game of tennis.
Keeping fit is also vital for longevity, as it can help with maintaining a healthy weight, boosting metabolism and increasing muscle mass, says Dr Kumaran.
Quit smoking
Smoking is one of the biggest causes of illness in Britain, linked to around 76,000 deaths a year, including from lung cancer, heart attacks and strokes.
So quitting is vital for boosting the chances of living healthier and for longer.
‘Quitting smoking at any stage can provide significant health benefits and increase life expectancy,’ says Dr Kumaran.
Keep socialising
Living a healthier life isn’t just about going to the gym and eating vegetables — it’s also important to stay connected to others.
Socialising is vital for your physical and mental health, according to Dr Kumaran.
It has been shown to ease depression, anxiety and stress and improve mood.
Spending time with others is also linked with better cognitive health and physical health, as social people are more are more likely to engage in other healthy habits.
A lack of social contact has been shown to increase stress, reduce immune function and even increase your risk of cardiovascular disease, says Dr Kumaran.
Sleep enough and reduce stress
Getting sufficient sleep and managing stress levels are vital for living longer. That’s because sleep is vital for repair.
During the third of the four sleep cycles (deep sleep), the body physically mends itself — boosting the immune system and restoring the bones, muscles and tissues.
Studies have repeatedly shown that those who don’t get enough sleep face a higher risk of heart disease, type 2 diabetes, obesity and depression.
– Daily Mail.uk
