The longevity It has been studied for years and experts agree that there is no single secret to living longer. Instead, small lifestyle changes can have a big impact. This was evident in a recent conference, Nutrition 2023where Researchers presented findings based on health data of more than 700 thousand veterans of the US Armed Forces.
The habits identified in this study align with traditional pillars of a healthy lifestyle: do not smoke, do not consume excessive alcohol, eat well and exercise regularly. These practices have proven their value over time, and according to the new study, people who followed eight specific habits lived between 21 and 24 years more than those who did not. Habits include regular exercise, adequate diet and sleep, low stress, positive social relationships, and avoiding tobacco, opioids, and excessive alcohol consumption.
Allison Aiello, professor of Healthy Longevity Epidemiology, and John Beard, director of the International Longevity Center at the Columbia Universitythey revealed in dialogue with the specialized media Everyday Health What changes did they include in their routine after studying the topic a lot.
Regular exercise has been associated with numerous health and longevity benefits. Allison Aielloteacher of Epidemiology of Healthy Longevity in the Columbia Universityhighlights the importance of exercise in your daily routine. “We know that exercise improves health and longevity,” says Aiello. “In an ideal week, I try to do an hour a day of moderate to intense exercise.”, he concluded.
Recent research has shown that between two and a half to five hours per week of moderate or vigorous exercise confer maximum longevity benefits. Aiello, who is a runner, opts for this physical activity, although she recognizes that “There are a wide variety of exercises that are good for you”adding that strength training is essential to prevent frailty in old age.
High intensity interval training (HIIT) gained popularity for its specific longevity benefits. A study published in 2022 found that three weekly 23-minute HIIT workouts reduced specific genetic markers of aging in sedentary middle-aged adults. John Beardprofessor of health policy and management and director of the International Longevity Center of the Columbia Universitystates: “I have made a special effort to maintain high levels of intense physical activity.”
Beard swims in the summer and skis in the winter, performing both activities with a high degree of intensity. “When I ski, I do it hard off-piste and I try really hard,” he adds. This type of exercise has helped him maintain good muscle mass and excellent physical shape.
Changing your diet to include more vegetables and less meat is another key habit. Beard has modified his diet to include more Japanese food and vegetarian foods. “I eat differently now than I did before,” Beard says. “Nowadays I eat a lot of Japanese food (a lot of seafood) and I eat more vegetarian foods than before,” he said.
Research has shown that a diet rich in rice, miso soup, seaweed and vegetables, such as the Japanese diet, is associated with increased life expectancy. Beard also tends to avoid red meat, supported by multiple studies linking high-plant, low-meat diets with improvements in health and mortality.
Meditation has emerged as a practice beneficial for longevity. Researchers of the University of California in San Francisco have discovered that meditation practices can help counteract DNA damage associated with aging. Beard meditates for an hour every other day and considers that this practice has had a positive impact on his life. “I think that even now I am able to maintain a more focused and relaxed attitude towards the rest of life”he states.
Social relationships play a crucial role in longevity. Allison Aielloteacher of Epidemiology of Healthy Longevity in the Columbia University in New Yorkhas found that social animals, including humans, can reduce their disease risks and increase their lifespan by spending time in the company of others.
She tries to meet with friends or family at least once a week, stressing that the quality of interactions is more important than quantity. “Research has shown that social connections protect longevity,” Aiello says.
Incorporate more berries and vegetable fats in diet is another change that Aiello has adopted. “Since I started doing this research, I have definitely increased my consumption of vegetables and whole grains, as well as the amount of vegetables I eat,” she says. Research on berries has shown antioxidant and anti-cancer effects.
Aiello has also replaced animal fats with vegetable fatslike olive oil and avocados. A data analysis published in the Journal of the American Heart Association in 2022 found that people who consumed two or more servings of avocado per week reduced their risk of cardiovascular disease.
Maintaining a consistent sleep schedule is crucial for health and longevity. Aiello tries to be very regular about the time he goes to sleep and gets up. “I try to be very consistent about when I go to sleep and when I get up,” he says. Studies have shown that older adults who follow a consistent sleep routine have lipid profiles improved.
These habits adopted by longevity experts should not be interpreted as ideal or optimal for everyone. Each person has different needs and contexts, but making small healthy changes can have a significant impact on health. life expectancy.