10 easy ways to live longer

As it’s found drinking coffee – even decaf – has been linked with a longer lifespan, Hannah Britt discovers 10 unexpected ways to boost longevity

Get the kettle on: the secret to a longer life may lie in your morning brew. A surprising study has revealed that drinking two to three cups of coffee a day – even decaf – is linked to a longer lifespan.

Those coffee drinkers also had a lower risk of cardiovascular disease, according to the European Society of Cardiology. As if we needed another excuse to enjoy a latte.

But coffee isn’t the only unusual way to live longer.

Here, our experts reveal 10 further vitality boosters – many of which may surprise you.

1 Lift weights

A US study, published in the British Journal of Sports Medicine, found that people who lifted weights as well as doing aerobic exercise were more likely to live longer than those who did just one or the other.

“Cardio – walking, swimming, running – helps strengthen your heart, reducing the risk of heart disease and diabetes,” says personal trainer Laura Connor.

“But weight training has major functional benefits too. It increases bone density, reduces risk of fractures, keeps joints flexible and helps improve balance.”

And you don’t need to hit the gym. “Carry heavy shopping bags or use filled water bottles as hand weights. Whatever you do, keep it up on a regular basis,” says Laura.

2 Socialise

There has never been a better time to arrange a meet-up with friends, as research from Hong Kong startup Deep Longevity has now revealed that feeling lonely could speed up the ageing process more than smoking.

“Lack of social connection is related to a raised mortality rate. Loneliness has also been associated with heart attack and stroke, as well as dementia and depression,” says psychologist Dr Audrey

Tang (draudreyt.com).

“Join a class, club or volunteer. You may meet like-minded people to connect with,” says Dr Tang. “Volunteering can allow you to feel extra fulfilment at being able to give time back to the community.”

3 Eat cabbage

If you aren’t aware of NMN, you certainly won’t be alone. It’s a form of vitamin B3 thought to reverse biological ageing by boosting an essential enzyme in cells responsible for DNA repair.

“It can be found in some fruits and vegetables including cabbage, cucumber, edamame, avocado and tomato,” says Kathryn Danzey, founder of Rejuvenated. Supplements.

Or try Regenerate NAD+, £48.50 (rejuvenated.com).

4 Make your own snacks

Eating too much salt contributes to high blood pressure, also known as hypertension.

“Hypertension is the number-one risk factor for death globally, and in 2019, caused more than 10 million deaths,” says Dr Sarah Jarvis, TV doctor and LoSalt adviser. “But 80 per cent of cardiovascular disease – including heart disease and stroke

– is preventable, with excess dietary salt the number-one controllable risk factor for high blood pressure.”

Control your salt intake by baking potato skins instead of buying crisps, seasoning food with herbs, lemon juice and spices, and scanning your food labels.

5 Wear a smartwatch

Fitbit’s new irregular heart rhythm notification feature on the Fitbit Sense 2, £269.99 ( fitbit.com) tells users if their heartbeat shows worrying signs of irregularities.

When still or asleep, the device collects heart rhythm data.

If multiple readings point towards an irregular rhythm, users will get a notification, accompanied with encouragement to seek medical advice. “Many adults in the UK may be living with undiagnosed atrial fibrillation (a heart condition that causes an irregular and often abnormally fast heart rate),” says Dr Shouvik

Haldar, consultant cardiologist at Harefield Hospital, West London.

“Having access to personal heart health metrics can empower people to get medical advice if needed and hopefully inspire healthier lifestyle behaviours.”

6 Draw your feelings

Reducing stress can lower blood pressure and heart rate, which reduces the likelihood of stroke, heart attack or disease.

Art therapy, drawing or doodling, is a real stress-buster.

“Art helps people express and work through emotion. It can help improve concentration and focus,” says Dr Tang. “Close your eyes and draw freely. You’ll feel yourself calm down.

“Look at the shapes you have made – what do they say about your emotions?”

7 Morning workout

Research shows exercise in the morning can burn more calories and excess fat than at any other time.

“Fat oxidation (the process of breaking down fatty acids) naturally occurs in the morning due to you not having had the first meal of the day,” says David Wiener, training specialist at coaching app Freeletics ( freeletics. com). “Fat oxidation is a massive factor in helping you lose weight and lead a healthier lifestyle – reducing the risk of diabetes.”

Reap the benefits by getting out for a morning walk or run, or try an at-home workout first thing.

8 Create the dream sleep zone

Getting a good night’s sleep is key to longevity. In fact, science shows a regular lack of good-quality shuteye is associated with a higher mortality rate in adults.

To get off to a good start, create a sleep zone, advises Hannah Shore, sleep expert for Silentnight.

“Your bedroom should be for relaxing, winding down and slumber,” she says.

“So be strict with yourself and remove computers, games and any other screens that can excite the nervous system.”

9 Bare your arms

A new report by the Health and Food Supplements Information Service (hsis.org), reveals that a third of women have been told they have a nutrient deficiency, with a lack of vitamin D top of the list.

“It’s hard to get the amount of vitamin D we need, especially in the winter months,” says Dr Nisa Aslam of HSIS. “But give yourself a helping hand by baring your arms and legs while outside when you can.

“Topping up vitamin D levels regularly will help keep your mood stable, and stave off all manner of ailments, such as fractures, as the sunshine vitamin

boosts bone density.”

10 Swap meat for lentils

According to data from the Global Burden of Disease, a diet rich in legumes and wholegrains can add up to a decade to your life – if you start eating them early enough, that is. So there has never been a better time to add these superfoods to your diet.

“There is less saturated fat in legumes such as lentils and chickpeas than meat, so bulking out soups, stews and other dishes with them is a great way to boost your health and longevity,” says Dr Lola Till, health expert for DIRTEA.

“It’ll save you money too, as pulses are much cheaper than meat.”