The quest for a long and healthy life is a common desire in our society today. Fortunately, there are numerous strategies backed by experts in the field of longevity to guide us toward that goal. In this article, we will explore guidelines for diet, rest, supplementation and other lifestyle habits, endorsed by renowned leaders in the field of longevity. These practices will help you live to 85 years of age in top shape, enjoying an active life full of vitality.
Healthy and balanced nutrition
The role of proper nutrition in promoting longevity is undeniable. According to Dr. Valter Longo, author of «The Longevity Diet», a diet rich in vegetables, whole grains, good quality lean proteins and healthy fats can promote health and prolong life. Moreover, a study published in the journal Nature Communications revealed that reducing caloric intake by 25% can significantly increase life expectancy in mice. Although more research in humans is still needed, this finding suggests that moderate, controlled calorie reduction may have similar benefits in people.
Rest and restful sleep
The quality of sleep plays a crucial role in our long-term health. Dr. Elsie Taveras, an expert in sleep medicine, recommends establishing regular bedtime and wake-up routines, creating a peaceful sleep environment and avoiding exposure to screens before bedtime to promote proper regulation of circadian rhythms. Sleeping 7 to 9 hours a night can help improve brain function, strengthen the immune system and reduce the risk of chronic diseases. Recent studies have shown that deep, restful sleep, known as REM sleep, is associated with lower mortality and healthier aging.
Supplements for longevity
The use of supplements can complement a healthy diet and provide additional nutrients for overall wellness. According to longevity expert Dr. David Sinclair, resveratrol, NMN and metformin are some promising supplements that can help improve cellular health and delay aging. Interestingly, a study published in the journal Science showed that resveratrol activates an enzyme called SIRT1, which is involved in regulating longevity in various organisms, including humans.
Meditation and mental wellness
Mental and emotional health also play a vital role in promoting a long and fit life. Dr. Deepak Chopra, an expert in mind-body medicine, emphasizes the importance of meditation and mindfulness in reducing stress, promoting mental clarity and fostering the mind-body connection. A study conducted at the University of Wisconsin-Madison revealed that regularly practiced meditation can increase the activity of telomeres, the protective ends of chromosomes that shorten with aging. By preserving telomere length, meditation could contribute to a longer, healthier life.
Living to 85 years of age in top form is an achievable goal if we take a holistic approach to our health and well-being. Eating a balanced diet, getting adequate rest, considering supplementation and practicing meditation will help us age healthily. Listening to longevity experts, such as Dr. Valter Longo, Dr. Elsie Taveras, Dr. David Sinclair and Dr. Deepak Chopra, provides valuable information backed by science and experience in the field of longevity. Let us remember that each body is unique and it is important to adapt these guidelines to each person’s individual needs. In doing so, we can enjoy a long and healthy life, experiencing fulfillment and vitality at every stage of our journey.
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- Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell metabolism, 23(6), 1048-1059.
- Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., … & Tasali, E. (2015). Joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society on the recommended amount of sleep for a healthy adult: Methodology and discussion. Sleep, 38(8), 1161-1183.
- Sinclair, D. A. (2014). Boosting NAD+ levels with NAD+ precursors—The pros and cons. Journal of cellular physiology, 229(11), 1411-1419.
- Epel, E. S., Blackburn, E. H., Lin, J., Dhabhar, F. S., Adler, N. E., Morrow, J. D., & Cawthon, R. M. (2004). Accelerated telomere shortening in response to life stress. Proceedings of the National Academy of Sciences, 101(49), 17312-17315.