Longevity depends on many factors like lifestyle and diet; as such, learning how to improve your lifespan is something that should be on your list of priorities! Check out this article for 25 powerful anti-ageing secrets to living longer!
1. Eat More Vegetables, Fewer Grains, and fewer Starches
The adage "you are what you eat" holds a lot of truth. From childhood, we may have heard our parents urging us to eat our greens, and while it may have seemed like a chore at the time, the importance of a balanced and healthy diet cannot be understated. While ageing is a natural process, it need not be accompanied by diseases, with lifestyle changes and the incorporation of anti ageing supplements, one can defy ageing.
Consuming a diet rich in vegetables, legumes, mushrooms, fruits, nuts, and seeds is not only beneficial but essential for maintaining good health. In addition, these foods help reduce inflammation and promote healthy ageing. Aim to incorporate a variety of colourful vegetables into daily meals, and replace starchy foods with more nutritious alternatives such as quinoa. By making these dietary changes, individuals can ensure they provide their bodies with the essential nutrients and building blocks required for good health and healthy ageing. Read more.
2. Start Taking Health Supplements
In today’s fast-paced world, it can be difficult to get all the necessary nutrients. Health supplements can help prevent deficiencies and promote healthy ageing. Essential vitamins and minerals like vitamin D3, vitamin K2, iodine, selenium, magnesium, B vitamins, and omega-3 fatty acids are important for maintaining optimal health and reversing the earliest signs of ageing. However, it's important to choose high-quality supplements that are easily absorbed and free of harmful additives. It's also recommended to consult with a healthcare professional before taking new supplements, especially if you have pre-existing medical conditions or are taking other medications.
3. Take Longevity Supplements
Longevity supplements contain substances that have been scientifically shown to slow down ageing and increase lifespan. These age reversing supplements include alpha-ketoglutarate, Fisetin, pterostilbene, etc. Alpha-ketoglutarate can improve cellular energy production, and Fisetin and pterostilbene have antioxidant and anti-inflammatory properties. High-quality options containing clinically studied ingredients and consulting a healthcare professional before taking any new supplements are recommended. Overall, along with a healthy lifestyle, longevity supplements can potentially promote healthy ageing and extended lifespan.
4. Go for less sugar
Sugar is a well-known culprit for many health issues, including obesity, diabetes, and heart disease. Sodas, fruit juices, candy, cookies, and more are high in added sugars and lack essential nutrients. They cause spikes in blood sugar levels, insulin resistance, inflammation, and chronic diseases. Instead, choose healthier alternatives like water, unsweetened tea, sparkling water, fresh fruits, nuts, seeds, and dark chocolate. By limiting sugar intake, you can reduce the risk of chronic diseases and reverse ageing and have a good health span.
5. Consume Anti-ageing Foods
Eating a healthy and balanced diet with specific anti-ageing foods can slow down the ageing process. Green leafy vegetables like spinach, kale, and broccoli have antioxidants and fibre that can protect cells and promote gut health. Blueberries, dark chocolate with at least 70% cacao, and pomegranates are rich in antioxidants that reduce inflammation and protect against oxidative stress. Salmon and walnuts are sources of omega-3 fatty acids that promote brain health and reduce chronic disease risk. Other anti-ageing foods include avocados, berries, nuts, seeds, and legumes. Thus, consuming a variety of these anti-ageing foods can support overall health and aid in reversing ageing.
6. Keep Trans-fat at bay
Trans fats are unhealthy fats commonly found in processed, packaged and fried foods. They can increase the risk of cardiovascular diseases and stroke by raising "bad" cholesterol levels and lowering "good" cholesterol levels. To avoid trans fats, read food labels carefully and avoid products with "partially hydrogenated oils" listed in the ingredients. Choose whole foods like fruits, vegetables, lean proteins, and healthy fats like avocados, nuts, and olive oil for optimal health.
7. Restrict excess omega-6 fat-rich foods
The human body is incapable of producing omega-6 hence its external intake is crucial. Omega-6 fats are essential fats, but they can be harmful in excess. Consuming foods high in omega-6 fats, such as corn oil, sunflower oil, safflower oil, margarine, sesame oil, mayonnaise, and most types of salad dressings, can increase inflammation in the body and contribute to chronic diseases. To improve the signs of ageing, it is recommended that you significantly decrease the consumption of these foods. Instead, opt for healthier sources of fats like olive oil, avocado, nuts, and seeds. Read more.
8. Consume healthy fats
Incorporating healthy fats, like omega-3s, is essential for good health. These fats aid brain function, and hormone production, and reduce inflammation. Sources of healthy fats include walnuts, olives, avocado, flax and chia seeds, and fatty fish like salmon. Omega-3s also improve heart health and brain function. To add healthy fats, swap butter or vegetable oil for olive or avocado oil, snack on nuts and seeds, and eat fatty fish. Prioritising healthy fats is crucial for maintaining good health and keeping the signs of ageing at distance.
9. Restrict the intake of animal protein
Reducing processed red meat intake is crucial for better health as it is linked to an increased risk of heart disease, stroke, and cancer. These meats are high in saturated fats, sodium, and preservatives, which can be harmful to health. Instead, opt for leaner sources of protein like chicken, turkey, fish, beans, lentils, and tofu. While reducing animal protein intake, including small amounts of high-quality, unprocessed animal protein like grass-fed beef and wild-caught fish can provide essential nutrients. It is crucial to balance animal protein with plant-based sources to improve overall health outcomes to reverse biological ageing.
10. Restrict red meat
Replacing red meat with alternative protein sources, like white meat, fatty fish, and meat substitutes, offers health benefits and reduces environmental impact. Red meat is high in saturated fat, increasing the risk of chronic health conditions. Chicken and turkey are healthier alternatives, and fatty fish provide omega-3 fatty acids for heart health. Meat substitutes based on tofu, pea, or mushroom protein are plant-based, lower in calories and fat, and still provide essential nutrients. By choosing plant-based protein sources, we can reduce our environmental impact and promote a sustainable food system.
11. Cut down on processed foods
Eating whole, minimally processed foods is an easy way to improve our health. These natural foods are rich in essential nutrients and can help us maintain a healthy weight and prevent chronic diseases. Whole foods include fresh fruits and vegetables, whole grains, legumes, nuts and seeds, and lean proteins like chicken, fish, and tofu.
Incorporating whole foods into our meals can be tasty and simple, like grilled chicken with roasted vegetables, hearty salads with nuts and seeds, or smoothies with fresh fruits and leafy greens. It's important to read labels and choose minimally processed products when selecting packaged foods. By eating like our ancestors who lived longer and aged healthily, we too can nourish possibly reverse ageing.
12. Increase the intake of anti-ageing foods
Anti-ageing foods are rich in antioxidants, vitamins, and nutrients that can help slow down the ageing process naturally. Green leafy vegetables like broccoli, spinach, and kale are high in fibre and antioxidants that protect our cells and promote healthy ageing. Blueberries contain anthocyanins that improve cognitive function and heart health.
Dark chocolate with at least 70% cacao is rich in flavonoids that boost blood flow, reduce inflammation, and protect our skin from sun damage. Salmon is an excellent source of omega-3 fatty acids that benefit heart and brain health. Walnuts contain antioxidants, protein, and healthy fats that can improve brain function and lower the risk of heart disease. Pomegranate is packed with polyphenols and vitamin C that protect our cells from damage and improve heart health.
By adding these foods to our diet, we can promote healthy ageing and reduce the risk of chronic diseases. Eating a balanced diet with these anti-ageing foods can help us live longer, healthier lives.
13. Cut down on milk
The idea of milk accelerating ageing is debated among experts, with some studies suggesting negative effects while others cite valuable nutrients like calcium and vitamin D. However, calcium-rich vegetables like leafy greens, broccoli, and bok choy can be incorporated into a balanced diet for those who choose to avoid milk. Supplements are also an option, but consulting a healthcare provider is recommended. Adequate calcium intake is vital for maintaining good health, preventing osteoporosis, and avoiding bone fractures.
14. Say no to alcohol
Excessive drinking can have negative effects on our health, including accelerating the ageing process. Regular excessive alcohol consumption can increase the risk of health problems like liver disease, high blood pressure, and certain types of cancer. It's recommended to have alcohol-free days throughout the week and not to consume more than 14 units of alcohol per week. Additionally, being aware of the potential risks associated with different types of alcoholic beverages, such as beer and sugary mixed drinks, is important. Drinking in moderation and limiting alcohol intake can help to prevent negative health effects and promote healthy ageing.
15. Say yes to hydration
Staying hydrated is crucial for good health and well-being. Aim to drink 1.5 litres of fluids daily, with water being the top choice due to its calorie-free nature and benefits like regulating body temperature and flushing out toxins. To add some flavour, try herbs or lemon, which also offer additional health perks such as soothing an upset stomach or boosting your immune system. Other beverages like green tea, white tea, ginger tea, or coffee in moderation can also reduce the risk of age-related diseases.
16. Embrace a calorie-restricted diet
To maintain a healthy weight, control calorie intake and meal frequency. Calories restriction has shown numerous health benefits and has even prevented ageing. Eating two meals a day, with a nutritious breakfast, can help reduce overall calorie intake and provide benefits such as improved cognitive function and reduced risk of chronic diseases.
17. Fast often
Fasting offers significant health benefits and is often practised through intermittent fasting, consuming food within a specific time frame and fasting for the rest of the day. One way to practise this is a 12-hour eating period followed by a 12-hour fast, improving insulin sensitivity, and promoting longevity. Prolonged fasting, consuming only water, tea, and electrolytes for several days, can also reduce inflammation and enhance brain function.
Fasting at the start of each new season eliminates toxins and waste, allowing dietary reassessment for providing necessary nutrients to the body. Incorporating fasting into a routine can increase the body's ability to fight diseases and regulate blood sugar levels, making it beneficial for reversing ageing.
18. Sweat more
Regular exercise is crucial for maintaining physical and mental health, improving cardiovascular health, boosting immunity, and reducing the risk of chronic diseases. Incorporating exercise into your daily routine can be achieved by aiming for at least 20 minutes of moderate exercise, such as a brisk walk, every day, and at least 20 minutes of intense exercise three times a week, such as anaerobic or aerobic exercise, sports, or HIIT.
Anaerobic exercise builds strength and increases muscle mass, while aerobic exercise improves endurance and cardiovascular health. Sports provide a fun way to get intense exercise and socialize with others. HIIT involves alternating between periods of high-intensity exercise and rest and can help improve cardiovascular health, increase muscle mass, and reduce body fat.
Gradually increasing the intensity and duration of your workouts is essential, as is engaging in activities you enjoy that fits your lifestyle to maintain a sustainable exercise routine.
19. Get a good night's sleep
Getting enough sleep and having a consistent sleep schedule are crucial for maintaining physical and mental health. Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule by going to bed and waking up at the same time every day. A consistent sleep schedule helps regulate the body's internal clock and improves the quality of sleep.
Other habits to improve sleep quality include creating a relaxing bedtime routine, avoiding caffeine and alcohol before bedtime, keeping the bedroom dark and quiet, and avoiding electronic devices before bed. Sleep deprivation and inconsistent sleep schedules can have negative effects on physical and mental health, including increased risk of chronic diseases, impaired cognitive function, mood disorders, and decreased immune function.
20. Consume melatonin
Melatonin is a hormone that helps regulate the sleep-wake cycle. As we age, the body produces less melatonin, which can affect sleep. Taking melatonin supplements may help, especially for those over 50. Melatonin has been found to have anti-ageing effects by protecting against oxidative stress and extending lifespan. The recommended dosage is 500-1000 micrograms of extended-release melatonin before bedtime. Speak to a healthcare provider before starting supplementation and stick to the recommended dosage.
21. Get those endorphins flowing
Relaxation and happiness are vital for a healthy life. Meditation and yoga can reduce stress, enhance mood and well-being, and improve overall health. Other ways to boost happiness include spending time with loved ones, pursuing hobbies, and practising gratitude, mindfulness, and physical activity. Prioritising restful sleep, spending time in nature, and laughing often can also improve happiness. Read more on how happiness is key to living longer.
22. Keep a record of your health
Technology has made it easier to monitor various aspects of your health. Smartwatches track activity levels and heart rate, while continuous glucose sensors help manage blood sugar levels. Facial age tracking provides insights into lifestyle choices and motivates healthy habits. By investing in health technology, you gain valuable insights and make informed decisions about your well-being.
23. Prevent premature skin ageing
Protecting your skin from sun damage is crucial for healthy and youthful-looking skin. Wear broad-spectrum sunscreen (at least SPF 30) and a hat when outside in the sun, and reapply sunscreen every two hours or after swimming or sweating. Using science-based skincare products with antioxidants like vitamins C and E, and retinoids can reduce the appearance of fine lines and wrinkles, improve skin texture, and boost collagen production. Supplements like collagen, vitamin C, vitamin E, and omega-3 fatty acids can also improve skin health and reduce inflammation. By following these tips, you can maintain healthy, younger-looking skin while reducing the risk of sun damage, premature ageing, and skin cancer.
24. Maintain a healthy dental hygiene
Maintaining good oral health is crucial for a healthy smile, well-being, and ageing well. Poor oral hygiene is linked to serious health issues such as heart disease and Alzheimer's. To maintain good oral hygiene, brush and floss twice daily, use fluoride toothpaste, and visit the dentist regularly. Good oral hygiene reduces oral bacteria that may cause inflammation, which is a risk factor for heart disease and Alzheimer's. By taking care of your oral health, you can reduce the risk of serious health issues and maintain an attractive smile along with reversing the signs of ageing.
25. Take medicines only when needed
Medication can be effective in treating health conditions but potential side effects and limitations must be considered. Many underestimate the risks of adverse effects, ranging from minor to severe, and medication may worsen symptoms or cause new problems. Most medication treats symptoms rather than the root cause, leading to dependence and not promoting overall health. A holistic approach involving healthcare professionals is crucial to develop a comprehensive treatment plan addressing underlying causes and incorporating lifestyle changes, medication, and other therapies.
There is no shortcut to living longer and reversing age, but this article lists 25 powerful anti-aging secrets to living longer and healthier. Some tips include consuming more vegetables and healthy fats while reducing grains, starches, and trans fats. Supplements such as melatonin and anti-aging supplements are also recommended. It is important to maintain a healthy lifestyle by restricting alcohol intake, staying hydrated, and getting enough sleep. Additionally, exercise, keeping track of your health, and maintaining good dental hygiene can all contribute to a longer and healthier life.