Longevity simply refers to long life. In the US, life expectancy has increased dramatically since 1900, when the average lifespan was 47 years.
Today, people born in 2022 can expect to live 77.5 years.
Experts estimate that about 25 per cent of the variation in human life span is determined by genetics. But the rest can be attributed in large part to how we take care of our bodies.
People have been obsessed with cheating death for millennia, but until recently, little had been understood about how to extend life—or if it was even possible.
Scientists now say they are getting closer to unlocking the secrets of longevity. Billions of dollars are being spent on an effort to find drugs and other therapies that could help people live healthier for longer.
But what if the fountain of youth was already within our reach: everyday habits, backed by science, that could transform your health now?
Dr Eric Verdin, president of the Buck Institute for Research on Aging, says that while continued research into aging and potential longevity therapies is necessary and exciting, researchers have already identified four simple factors that could help people live healthier, longer lives.
“Most people today could expect to live to 95 in good health based on what we know about these four factors,” says Verdin, who is also a professor of medicine at the University of California, San Francisco.
“When I tell this to people, they don’t really believe me. They think this isn’t true, but it is. That’s what the data says.”
So, what are these factors? Nutrition, physical activity, sleep, and social engagement.
“People will think, oh, that’s boring. I know this. My grandmother knew this. But I would say, not so fast. Educate yourself about what it means,” says Verdin. “When we say physical activity, what does that mean? What’s a healthier diet?”
Longevity researchers have been probing these questions and have unearthed some compelling answers, Verdin says. As part of TIME’s series interviewing leaders in the longevity field, we spoke to Verdin about this research and other advancements in the science of aging.
What kind of diet appears to help you live longer?
The data is really clear that restrictive diets don’t work because many of them are not well-balanced and people have a hard time being on them for a long time. That includes the keto diet and also veganism and vegetarianism.
I love the Mediterranean diet for a number of reasons: it’s very balanced, it includes a lot of fresh vegetables and fruits.
Ultra-processed food should be avoided as much as possible and eating a lot of saturated fat from meat isn’t healthy. If you’re going to eat meat, eat low-fat meat that is organic.
The most important thing to avoid is sugar. Sugar is the enemy of healthy aging, especially fast carbohydrates like cereals and fruit juice. The reason is, they make your glucose levels spike, which triggers a disproportionate insulin response. The surge of insulin then causes your glucose levels to get too low, which triggers hunger and then you restart the cycle.
I would recommend that people use a continuous glucose monitor [CGM] to understand their own carbohydrate metabolism. I’ve argued that every high schooler should have a CGM for two weeks which can show them the impact on their blood sugar of what they’re eating. I do it from time to time to remind myself of the consequences of eating that ice cream.
How about physical activity and sleep?
There is still a lot to be learned about what an optimal exercise regimen might be for most people. We do know that sitting is worse than smoking in terms of risk, so I tell people to stand up between Zoom calls. Do some squats, move around the house, go grab a coffee.
Walking for 35 to 40 minutes a day has enormous health benefits. Just 20 minutes in the morning and 20 minutes at night will have a really profound effect on your health. You can get even more benefits if you start lifting weights, especially if you’re older. Also, balancing exercises and stretching.
Experiment with drugs or supplements for longevity?
I think there are drugs coming in the future—maybe in the next five to 10 years—that will have a protective effect against the aging process. Those are coming, but they’re not here yet.
There are a number of physicians now specializing in this who really understand the risks and the consequences.
This is not something that you want to just play with by yourself. I hear so many stories of people buying supplements on the internet and taking them, and then they show me their numbers, and as a physician and a scientist, it doesn’t take very long to realize they’re actually harming themselves.
Educate yourself. Listen to serious people. Avoid the hype. Remember that supplements are unregulated. The first question that you want to ask yourself when you buy a supplement is, who’s making it? How do I know that what’s on the bottle’s label is actually in the bottle?
My attitude is, let’s start focusing on the four pillars that can bring everybody to 95 in good health, which would be transformative to society.
Other lifestyle choices that contribute to longevity
In addition to healthy eating and being more active, the following lifestyle choices can have an enormous impact on longevity and quality of life.
Don’t smoke. Smoking has been proven to shorten lifespans. Smoking damages lung function, hearth health, skin health, and oral health, and it increases the risk of cancer. If you don’t smoke, don’t start. If you do, there are many effective ways to quit, including medications that can help with smoking cessation.
Limit alcohol. Excessive alcohol use increases your risk of liver damage, cancer, and serious accidents. It can impair your immune system and result in depression. Drinking alcohol in moderation means one drink or less per day for women and two drinks or less per day for men. Drinking even less or not at all is better for your health, however, because even moderate drinking can have health risks.
Get enough sleep. Getting quality sleep is vital to good health and well-being throughout your life — and may even extend it. Over time, inadequate sleep can raise your risk for chronic health problems, affecting your heart, brain, lungs, immune system, and more. Experts recommend that adults sleep between seven and nine hours a night.
Hydrate. A recent study of more than 11,000 adults found that those who stay well hydrated appear to be healthier, develop fewer chronic conditions like heart and lung disease, and live longer than those who do not.
#Sciencebacked #habits #live #longer
Leave a Reply