In the quest for longevity, many people search for the “secret” to living a long and healthy life. However, as it turns out, there is no secret at all. The key to living longer is adopting healthy habits that have been proven to improve overall health and wellness. In fact, according to a recent study presented at the Nutrition 2023 conference, there are eight habits that consistently lead to improved health and longevity.
In this article, we will discuss the seven habits longevity experts have adopted themselves, based on the findings of the aforementioned study. These habits include setting aside time every day for exercise, making some of that exercise high intensity, eating more vegetables and less meat, meditating, prioritizing social get-togethers, eating more berries and plant-based fats, and sticking to a consistent sleep-wake schedule.
Setting Aside Time Every Day for Exercise
Exercise has consistently been linked to improved health and longevity, and longevity experts make sure to incorporate physical activity into their daily routine. The key is to set aside time every day for exercise, even if it’s just 30 minutes. This can be anything from going for a brisk walk or jog, to taking a yoga or fitness class, to lifting weights at the gym.
Making Some of That Exercise High Intensity
While any type of exercise is beneficial, longevity experts also prioritize high-intensity workouts. This means incorporating activities that get the heart rate up and challenge the body, such as sprinting, interval training, or high-intensity resistance training. High-intensity exercise has been shown to increase cardiovascular health, reduce inflammation, and improve insulin sensitivity.
Eating More Vegetables and Less Meat
A healthy diet is essential for overall health and longevity, and longevity experts know that eating a variety of colorful fruits and vegetables is key. A plant-based diet has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. In addition, longevity experts often consume less meat, particularly red and processed meats, which have been linked to an increased risk of certain types of cancer.
Meditating
Meditation has numerous benefits for both mental and physical health, and longevity experts often incorporate this practice into their daily routine. Meditation can help reduce stress and anxiety, improve concentration and focus, and even lower blood pressure and improve immune function. There are many different types of meditation, so it’s important to find a method that works for you.
Prioritizing Social Get-Togethers
Social connections have been shown to have a significant impact on overall health and wellbeing, and longevity experts make sure to prioritize social get-togethers with friends and family. Whether it’s having dinner with loved ones, joining a club or group, or volunteering in the community, fostering social connections has been shown to improve mental health, reduce stress, and even boost immune function.
Eating More Berries and Plant-Based Fats
In addition to eating more vegetables, longevity experts also tend to consume more berries and plant-based fats. Berries are packed with antioxidants and other beneficial nutrients that have been shown to reduce inflammation, improve cognitive function, and even reduce the risk of certain types of cancer. Plant-based fats, such as those found in nuts, seeds, avocado, and olive oil, have been linked to improved heart health and reduced inflammation.
Sticking to a Consistent Sleep-Wake Schedule
Finally, longevity experts know how important it is to get enough sleep and maintain a consistent sleep-wake schedule. This means going to bed and waking up at roughly the same time every day, even on weekends. Adequate sleep has been linked to improved cognitive function, better mood, lower risk of chronic diseases, and even improved immune function.
In conclusion, there are no shortcuts to living a long and healthy life. The key is to adopt healthy habits that have been proven to improve overall health and wellness. By setting aside time every day for exercise, making some of that exercise high intensity, eating more vegetables and less meat, meditating, prioritizing social connections, eating more berries and plant-based fats, and sticking to a consistent sleep-wake schedule, you can increase your chances of living a longer, healthier life. So why not start today?
