Gaby
To live a long and healthy life, it’s essential to follow at least five basic rules. This is the belief of Dr. Nirusha Kumaran, the medical director of the London Longevity Clinic.
Eat More Plant-Based Foods and Fatty Fish
The leading British longevity expert advises eliminating processed meats from your diet. Instead, she recommends increasing your intake of plant-based foods. This can help lower the risk of cardiovascular diseases and improve gut health.
The reason is that plants contain polyphenols, which have antioxidant and anti-inflammatory properties. Chronic inflammation is a sign of aging and a cause of many age-related diseases. Polyphenols also protect against the formation of fatty plaques in the arteries.
Moreover, a diet rich in plants promotes diversity in the gut microbiome, which is linked to the body’s ability to digest food, strengthen the immune system, and enhance brain function.
According to Dr. Kumaran, fatty fish like salmon and mackerel are also incredibly beneficial for longevity. Fish dishes help combat cardiovascular diseases, improve hormonal balance, and enhance cognitive functions.
Engage in Regular Physical Activity
Staying physically fit is vital for a long life, as it correlates with a healthy weight, a boosted metabolism, and healthy muscle mass.
Exercise improves cardiovascular and bone health while also reducing inflammation in the body. Physical activity supports mental health by enhancing mood and lowering stress levels.
According to the expert, it’s not necessary to spend hours in the gym or run marathons. Simple aerobic exercises like jogging, walking, or cycling are sufficient.
Dr. Kumaran also highlighted exercises that help maintain quality of life, including strength training for the upper legs, arms, hips, shoulders, core, and pelvic floor (the latter helps keep the gut and bladder toned).
Quit Smoking
Giving up smoking is a crucial prerequisite for a healthy and long life, as reported by the Daily Mail.
Just one year after quitting this habit, a former smoker’s risk of heart attack is halved compared to that of a smoker. After ten years, the risk of dying from lung cancer is also reduced by half.
Connect with Others
Communication is key to physical and mental health in older age, according to Dr. Kumaran. It reduces stress and depression.
Spending time with others is also associated with improved cognitive health. Socially active individuals are more likely to adopt healthy habits than those who are reclusive. A lack of social contacts can impair immune function and increase the risk of cardiovascular diseases.
Get Quality Sleep
Quality sleep helps the body recover, giving individuals a chance for a healthier and longer life.
Researchers have repeatedly emphasized that those who do not get enough sleep are at a higher risk for cardiovascular diseases, type 2 diabetes, obesity, and depression.
Sleep also helps actively combat stress. And stress, as we know, can be a major cause of numerous health issues and act as a “silent killer,” warns Dr. Kumaran.
In addition to good sleep, effective ways to manage stress include meditation, proper breathing, physical exercise, and spending time outdoors.
