Adopting a Mediterranean-style diet, engaging in regular physical activity, and fostering strong social connections are key factors in promoting a long and healthy life. Research has shown that these lifestyle choices significantly impact longevity. Individuals can enhance their lifespan by integrating these habits into their daily routines, including a diet abundant in vegetables and lean proteins, consistent exercise such as walking, and maintaining meaningful relationships with loved ones. The benefits of these changes are profound and accessible to anyone willing to make the effort.
A diet focused on vegetables, fruits, starches, lean proteins, fatty fish, and plant fats lays the foundation for healthy living. Molly Rapozo, MS, RDN, CD, emphasizes the importance of these dietary elements while advising against highly processed foods and fatty meats.
“We want to be including vegetables, fruit, starches — such as whole grains, legumes, and potatoes — as well as lean protein, fatty fish, and plant fats such as nuts, seeds, avocado, olives, and olive oil. Eat less of highly processed snack foods, fatty meats including bacon and sausage, sugar, and other refined carbohydrates.” – Molly Rapozo, MS, RDN, CD
The Mediterranean diet, rich in these components, is particularly linked to increased longevity. By reducing red meat consumption and opting for forage fish instead, it is estimated that up to 750,000 deaths could be prevented by 2050. Fish also have lower levels of dietary advanced glycation end products (AGEs), which are associated with oxidative stress and chronic inflammation.
Regular exercise is another cornerstone of a long life. Even simple activities like daily walks can significantly prolong lifespan. A study revealed that individuals over 40 who walked as much as their most active peers could add around five years to their lives. Ryan Glatt, CPT, NBC-HWC, highlights the immense health benefits of increased physical activity.
“Engaging in physical activity can result in improved preservation of bone density, improved strength, reduced body fat, and better cardiovascular health. It can also lead to improvements in both mood and cognitive function. Improving things like heart rate, blood pressure, or the amount of excess body fat can all help decrease how hard the heart must work to pump blood throughout the body, which in return is protective.” – Ryan Glatt, CPT, NBC-HWC
He further notes that the most significant benefits are observed in those who were previously inactive.
“The benefits are most significant for individuals who are inactive, as even small increases in physical activity substantially reduce the risk of noncommunicable diseases and premature death.” – Ryan Glatt, CPT, NBC-HWC
Social connections also play a crucial role in mental health and longevity. Sharing meals with family, walking with friends, and keeping in touch with loved ones can positively impact mental well-being. These interactions provide emotional support and contribute to a fulfilling life.
Implementing these lifestyle changes is essential for reducing self-abusive behaviors such as overeating and poor sleep hygiene. Dr. Jayne Morgan underscores the detrimental effects of unhealthy habits on longevity.
“Self-abusive behaviors such as decreased physical activity, overeating, high consumption of ultra-processed foods, increased alcohol intake, increased use of cigarettes and/or drugs, decreased compliance with prescribed medications, and poor sleep hygiene may all be factors.” – Jayne Morgan, MD
Substituting regular table salt with salt alternatives can also reduce the risk of cardiovascular disease and other causes of death. These small but impactful dietary changes contribute significantly to overall health.
Georges E. Janssens and colleagues have identified lipids known as BMPs that accumulate with age and serve as markers of disease or stress.
“BMPs — the lipids we found to accumulate with age — have previously emerged in literature as markers of disease or stress.” – Georges E. Janssens, Frédéric M. Vaz, and Riekelt H. Houtkooper
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