Longevity is defined as “a lengthy life.” We often use the term and openly express our desire to live longer and stay healthy into old age, but are we making the required efforts to improve our general health?
Regardless of how you answer this question, it is never too late to start prioritising your longevity. Contrary to common belief, our genetics do not entirely determine our life expectancy. In truth, we have control over many aspects that influence our health, such as diet and lifestyle choices, which can help us become healthier, feel better overall, and live longer lives. Adding years to our lives is not enough, but also making those additional years functional and happy is equally important.
Here are some of our suggestions for living longer and being a better version of yourself to achieve the goal of Longevity 101.
It’s no surprise that what you eat influences how you feel and your overall health. Ideally, it would be beneficial to concentrate on an anti-inflammatory eating pattern that focuses on four major categories:
- Fruits and vegetables,
- high-quality protein,
- low glycemic carbohydrates, and
- healthy fats.
Consume as many colours of fruits and vegetables as possible regularly. You can receive different antioxidants by eating a rainbow of different coloured veggies and fruits. Antioxidants are crucial in the management of lifespan pathways.
Lean meats (chicken and turkey), fish, and eggs are all good sources of high-quality proteins. Healthy carbs can be found in fruits, vegetables, nuts, and seeds. Avocado, almonds, cheese, and dark chocolate are all excellent sources of healthy fats.
You should also limit your saturated fats, processed meats, and refined sugar intake. Cookies, cakes, pastries, margarine, fried foods, and fast food are just a few examples of items to avoid.
Our brain is the information centre of the body, and like any other part of the body, it gets tired after continuous work. However, unlike other body parts, any negative effect on the brain is not only limited to itself but affects the whole body. Therefore, a good night’s sleep is crucial for providing essential rest to our brain and body.
Inflammation has been related to ageing, and chronic disease and sleep have an anti-inflammation effect on the body. Therefore, consistent, good sleep helps lower oxidative stress in the body and improve mood, energy, and digestion.
Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions. Maintaining and restoring your circadian rhythm is one of the top goals for improving your overall sleep quality.
There are several simple, low-cost lifestyle adjustments you can make right now to improve your sleep. This can be accomplished by following a strict sleep pattern, including a regular wake-up cycle.
Aim for at least 30 minutes of bright daylight exposure per day to help keep your circadian rhythm in check. This improves your body’s hormonal reaction and preserves the natural circadian rhythm. We spend the majority of our workdays and much of our spare time in front of screens (blue light), so avoiding blue light after sunset, especially before sleep, is good for improving sleep quality.
Stress, like sleep, has an impact on our body’s inflammatory levels. Persons who engage in daily mindful meditative techniques to assist manage stress have significantly lower levels of inflammation than those who do not.
Chronic stress can negatively impact your happiness, as well as your health and longevity. It can cause excessive blood sugar, weight gain, and a drop in white blood cell count, all of which can compromise your immune system.
Here are some stress-reduction and prevention tips that you can incorporate into your everyday routine. Remember, small changes can make a big difference.
- Every day, making time for physical activity is an excellent way to relieve tension and anxiety while offering mental clarity. Physical activity doesn’t always mean an intense workout, but a little walk outside can do wonders.
- Connecting with family and friends (in person or on the phone) can boost your happiness and enhance your overall mood.
- Reconnecting with nature by spending just 30 minutes per day in strong daylight or just simply walking or sitting in the garden can restore your body’s natural rhythm.
- Breathing exercises, stretching, and meditation are all effective stress management techniques. Practising these relaxation techniques can significantly relieve stress.
- Listening to soft and relaxing music such as smooth jazz, country, and classical music can also aid in relieving stress.
Supplements & Medications
Sometimes we may not be able to reach our full potential independently; that’s when supplements or prescription treatments are required.
As we age, our body’s efficiency in maintaining our regular health degrades. In this condition, anti-ageing supplements can be used to attain goals that can’t be achieved naturally.
Not only this, such supplements can also add layers of protection to an already healthy lifestyle.
There are numerous scientific evidences for various Longevity and health supplements, such as NMN, NAD+, Resveratrol, Alpha Keto Glutarate (AKG), Fisetin and Quercetin.
The Bottom Line
You can take many paths; you can make a few tiny changes to your daily routine or take longevity supplements. But the most important of all of them is being more conscious of your dietary and lifestyle choices that can help you achieve Longevity 101.