Longevity depends not only on genetics and medicine. Experts believe that movement, continuous learning, the ability to cope with stress, and even the habit of deep breathing help to live longer.
In addition to proper nutrition and regular physical exercise, experts recommend continuously learning something new and mastering deep breathing.
It is no secret that today we can expect to live much longer than people born several generations ago. Thanks to modern medicine and other advancements, we can remain healthy much longer in adulthood, writes Good Housekeeping.
The publication reports that in his new book Longevity Nation, magazine publisher and entrepreneur Michael Clinton reflects on how the world can better support people as they age.
"If a person is 50 years old and healthy, they are likely to live another 40 years or even more. This opens up a second half of life that can be started from scratch — in relationships, careers, and many other areas. I call this the opportunity to rethink one’s life in mid-adulthood," Clinton believes.
The author hopes that readers will take away just one piece of advice from the book — the importance of movement and physical exercise as a natural remedy for healthy longevity.
"The goal should be at least 150 minutes of moderate aerobic exercise per week and two sessions of strength training," he said.
A few more unexpected conclusions from this book:
It’s Never Too Late to Return to University, Even at 70
The article explains that it is not necessary to officially return to study to be a lifelong learner, but for some people, going back to university at 70, 80, or even 90 years old is an opportunity to expand their experience or learn something new.
The Future of Healthcare Lies in Personalized Approaches
According to several researchers in the field of longevity medicine, the future of healthcare is precision medicine.
The publication explains that the term "precision medicine" means personalizing treatment based on an individual’s unique biological characteristics. When healthcare providers can combine individual biological data with information about social determinants of health and environmental factors, they will be able to offer personalized, comprehensive solutions.
Deep Breathing Can Extend Your Life
Along with nutrition and physical exercise, sleep hygiene and stress reduction are key components of healthy aging.
Mindfulness expert Manjit Devgun recommends taking deeper and longer breaths to increase lung capacity and strengthen the immune system. Devgun claims that the practice of deep breathing can extend lifespan by seven years, and even three minutes of deep breathing a day can reduce anxiety.
Poor nutrition is the cause of many modern ailments. Obesity, diabetes, hypertension, atherosclerosis, and other diseases can be avoided with proper nutrition. "Everyone needs to pay attention to what foods they consume and how it affects their body to prevent complications," advises doctor Ekaterina Ivanova.
How and What to Eat to Live Long and Happy:
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Drink more water (1.5–2 liters a day), and minimize the number of cups of tea and coffee consumed daily. Even less should be consumed of low-fat milk and freshly squeezed fruit juices. Adults generally poorly absorb milk, and fruit juices sharply raise blood sugar levels. Sweet carbonated drinks should be completely avoided.
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Reduce the intake of high-sugar foods, as overconsumption can lead to metabolic disorders and may result in the development of diabetes. Rewarding children with sweets is not the best way to show how pleased you are with them.
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Avoid convenience foods whenever possible. Ready-made products high in sugar, salt, and trans fats raise blood glucose levels, leading to insulin release and obesity.
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Adhere to a Mediterranean diet — the only scientifically proven type of healthy eating that reduces the risk of cardiovascular and oncological diseases by an average of 30%.
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Include more nuts rich in polyunsaturated omega-3 fatty acids, unrefined vegetable oils, fruits and vegetables, fish and seafood, and legumes in your diet. It is also necessary to switch to whole grain bread and cereals, and consume pasta made from coarse wheat.
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Never starve yourself. Many women, in their attempts to lose extra pounds, start starving and drink very little liquid. This triggers a series of pathological changes: the production of all enzymes and hormones occurs in extreme situations, which can adversely affect health in the future.
According to the editorial team of bb.lv: the secret to a long life is not in one magic pill, but in a combination of simple yet regular habits. Physical activity, interest in new things, care for mental health, and attention to one’s body can not only extend life but also make it more active and fulfilling even in very old age.
