2024-01-23 04:23:59
Although there is no sure way to turn back the clock, there are simple habits that can help slow the aging processes and prolong life.
Here, Dr Nirosa Kumaran, Medical Director at the London Longevity Clinic, tells us five simple ways to live longer and healthier.
Diet
Eating less meat and more plants has been linked to a range of health benefits, from reducing the risk of cardiovascular disease, to improving gut health.
One reason for this is that plants contain antioxidant and anti-inflammatory properties.
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Chronic inflammation is a hallmark of aging and is thought to be responsible for a wide range of age-related diseases.
“To improve longevity, addressing issues such as inflammatory processes in the body and oxidative stress is crucial,” Kumaran says.
Additionally, eating plenty of plants enhances the diversity of our gut microbiome, the term that refers to the trillions of insects that live inside us.
A diverse microbiome has been linked to enhancing the body’s ability to digest food, strengthening the immune system, improving brain function, and even reducing the risk of cancer.
Kumaran added: “Ideal gut health is also crucial to improving an individual’s health and longevity. An imbalanced microbiome can directly contribute to inflammation in the body.”
She continued: “Fruits and vegetables are naturally low in saturated fat and cholesterol. Including them in your diet instead of fast food and processed meat can help reduce the risk of cardiovascular disease.”
She recommended buying good quality meat and not overeating it, because overeating red and processed varieties may fuel inflammation and could increase the risk of cancer.
Oily fish, such as salmon and mackerel, are also ‘extremely beneficial’ for promoting longevity.
Studies have linked it to a lower risk of cardiovascular disease and inflammation, as well as improved hormonal health, vitamin absorption, and brain function.
Playing sports
Everyone knows that exercise is crucial to good health, whether it’s walking briskly, swimming or playing tennis.
Obesity increases the risk of developing a wide range of chronic diseases, such as heart disease, type 2 diabetes, and some types of cancer.
Exercise also promotes cardiovascular health, muscle and bone strength, and reduces inflammation.
In addition to these physical benefits, exercise supports mental health by improving mood and reducing levels of stress and anxiety.
You don’t need to spend hours in the gym or run a marathon, but it is important to do aerobic exercise, such as jogging or cycling, in addition to strength training.
But there are some exercises that can maintain quality of life, and these include strengthening the muscles of the upper legs and arms, as well as the hips, shoulders and pelvic floor muscles, which support the bowels and bladder.
Quit Smoking
Smoking is one of the biggest causes of disease in Britain, and is linked to about 76,000 deaths annually, including lung cancer, heart attacks and strokes.
So quitting smoking is important to enhance your chances of living healthier and longer.
One year after quitting smoking, an ex-smoker’s risk of having a heart attack is half that of a smoker.
After 10 years, the risk of dying from lung cancer is half that of smokers.
Keep socializing
Living a healthier life is not just about going to the gym and eating your vegetables, it is also important to stay connected with others.
Socializing is vital to your physical and mental health, and has been shown to relieve depression, anxiety, and stress and improve mood.
Adequate sleep and reducing stress
Getting enough sleep and managing stress levels are vital to living longer.
During the third of four sleep cycles, the body physically repairs itself, strengthening the immune system, bones, muscles and tissues.
Studies have shown that those who do not get enough sleep face a greater risk of heart disease, type 2 diabetes, obesity, and depression.
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