How To Live Longer ?
How to live longer: Three daily habits to start today to reduce age-related diseases. HOW TO live longer is a question which fascinates leading scientists and experts. More often than not it’s our daily habits which will have the most impact concerning our longevity.
Longevity will always be determined by your simple daily habits, which will either help or hinder your ageing process. There is overwhelming evidence that behavioural habits influence one’s health and longevity. With this in mind, and according to experts, what are three daily habits you can start doing now to significantly help lower your risk of age-related disease
Avoid added sugar
Sugar-rich diets have a negative impact on health independent of obesity. Researchers discovered that the shortened survival of fruit flies fed a sugar-rich diet were more prone to an early death.
High sugar diets positively correlate with age-related diseases including diabetes and heart disease, so reducing sugar in the diet may delay ageing in humans by preventing metabolic diseases and improving general health.
Dr David Sinclair and author of Lifespan: Why We Age and Why We Don’t Have To advises on taking 1,000mg of Resveratrol which is an antioxidant found in red wine and certain foods. Resveratrol has been touted as a natural way to help slow the ageing process whilst fighting cancer, obesity, heart disease and diabetes.
Dr Sinclair and colleagues discovered in 2003 that resveratrol could increase cell survival and slow ageing in yeast (and later in mice) by activating a “longevity” gene known as SIRT1. Other health benefits from resveratrol include protecting against high blood pressure, heart disease, obesity and improved insulin sensitivity.
Dr Sinclair adds the other benefits you can get from taking a daily Resveratrol which include:
Promotes youthful gene expression similar to calorie-restricted diets
Supports healthy insulin response & mitochondrial function
Helps maintain already-healthy glucose levels
Supports a healthy inflammatory response and helps inhibit oxidation.
Vitamin D supplements
Although Dr Sinclair has said he aims to get most of his daily vitamins from his diets, he does take a few vitamin supplements as a part of his morning routine, one being vitamin D3. This vitamin is said to be able to extend lifespan as well as reduce the risk of various age-related diseases.
Studies have shown that vitamin D levels in the body are inversely related to the risk of death. According to a large review study, low vitamin D levels have been linked to all-cause, cardiovascular, cancer and infectious-related mortality. According to a number of studies, low levels of vitamin D and health troubles such as cognitive decline, depression, osteoporosis, cardiovascular disease, hypertension, type 2 diabetes, and cancer.
Preliminary research from a 20-year follow-up of more than 78,000 Austrian adults found that those with low vitamin D levels in their blood were nearly three times more likely to die during the study period than those with adequate levels. The body creates vitamin D from direct sunlight on the skin when outdoors. But between October and early March we do not get enough vitamin D from sunlight.
“Fasting is also able to help prevent damage to the part of DNA that controls a person’s age referred to in the ‘Telomerase’ theory.” Fasting prolongs life!
Believe it or not, this is a fact proven by many recent studies.
Eating a little is much better than eating a lot! Many supercentenarian populations (aged 100 years and older) have this habit. Studies at Harvard university show that regular fasting or eating in small quantities (caloric restriction) will activate the Longevity genes SIRT-1 and have the effect of prolonging life.
Fasting is also able to help prevent damage to the part of DNA that controls a person’s age mentioned in the ‘Telomerase’ theory.
Unhealthy diet, fast food, chemicals, inactivity, stress and many other inactive lifestyles will impact the size of Telomerase. The faster the shortening of Telomerase size, the shorter also the cell age and age of a person.
My goal? Many beneficial effects of fasting for our physical health? So, it’s time to really works on this. May we all be given the strength to complete this worship.
The traditional diet is changing
More than a quarter of the country’s population is now over 64 years old and communities in Okinawa record the largest number of people living over 100 years. Director of Aging and the Order of Life at WHO, John Beard said, part of the factors that contribute to longevity is the traditional Japanese diet. “The diet includes a lot of fresh fish and vegetables, combined with a low intake of meat and saturated fats. But the traditional diet has changed.
“Another factor is lifestyle and they have a health care system that is able to identify as well as treat important indicators like blood pressure,” Beard said speculating there may be more behind a simple diet. A lecturer in gerontology at Oxford University, Prof Sarah Harper, revealed other reasons that contribute to the longevity of the Japanese people. “They have a society that tends to promote a strong family atmosphere as well as stress -reducing cultural activities,” he said.
The Mediterranean diet is healthy
Furthermore, he said, Japanese society has less social inequality than other countries, allowing anyone to get the same benefits. A good diet, an active lifestyle in old age, stress relief and receiving a lot of support, even though society knows it is very important, not all countries practice it.
Meanwhile, a recent study found those who consistently adopted the Mediterranean diet were mentally and physically healthy as they aged. Italy, Spain and France have populations with an average life expectancy of up to 85 years after passing the age of 60 and Beard argues, culture and warmer weather play an important role.
“There’s a culture where physical activity is often done and weather factors make it very easy,” Beard said. In a country where cold weather and violent snow dominate, maintaining an active lifestyle can be a big challenge.
Yet countries like Singapore, Monaco, Andorra, Australia, Canada, Luxembourg, New Zealand and Switzerland, good health comes from a wealth of economic contributions and a strong health system. The average life expectancy of all these countries is 85 years.