A few simple steps to staying young
Humans are constantly searching for the secrets to a long and happy life, from going sober and smoke-free, to embracing the latest new-age wellbeing trend.
When it comes to making it to 100, luck and genes aren’t everything.
Science has proven there are a number of lifestyle changes you can make to add more hours onto the clock. Here are some of them:–
Getting enough exercise and eating a balanced diet is the key to outrunning the reaper, but a few strategic supplements can help too.
Supplements provide additional nutrients when your dietislacking,orwhencertain health conditions cause you to develop an insufficiency or deficiency.
Taking a daily multivitamin and being sure to get enough calcium and vitamin D is one of the recommendations by Harvard Health for a longer life, but there may be others you want in your arsenal. “I’d recommend taking glucosamine supplements,” says Healthspan medical director Dr Sarah Brewer.
“At least two studies show that those who take a daily supplement live longer than those who don’t,” says Brewer.
It’s always worth speaking to a doctor before adding any supplements to your diet, though.
The concept of “the inner child” suggests that the wideeyed infant you once were still lives deep within you.”
Embrace it,” says Dr Meg Arroll,authorofTheShrinkology Solution (£9.99, Quadrille Publishing).
“Psychological research shows that people who are moreopentonewexperiences are at less risk of stroke, heart disease and high blood pressure.”
Her top tip? “Go outside, runaroundasprinklerandset your inner 10-year-old free.”
Nutritionist Rob Hobson’s ultimate life-extender is simple: “Get into eating more plant-based foods.”
He believes this is your quickest way to get more nutrients into your diet, including vitamins, minerals and phytonutrients shown to help reduce the risk of disease.
“Try meat-free Mondays to start with, or simply up your daily intake of vegetables, beans, pulses and lentils.”
“Chronic inflammation underpins pretty much every single degenerative disease that we have, including heart attacks, strokes and even Alzheimer’s disease,” says Dr Rangan Chatterjee, author of The 4 Pillar Plan (£16.99, Penguin).
“Rest and relaxation activates the parasympathetic branchofournervoussystem; our cortisol levels fall, digestive enzymes are released, our heart rate drops and our muscles relax, which allows us to digest food appropriately, destress and sleep soundly.”
Put aside 15 minutes a day for de-stressing, whether it’s meditation, yoga or simply sitting quietly.
Suffering from sleepless nights? “Going outside in the morning and exposing yourself to natural light actually helps you sleep better in the evening,” says Dr Chatterjee, “which, in turn, is a key factor in the protection against ageing.”
It does this by helping you set your body’s daily circadian rhythm.
“This is a good time to take your me-time”, Chatterjee adds – whether that’s sitting in the garden with a coffee, or skipping the bus and walking from the station to the office.
“A third of people over 60 fallatleastonceayear,making it the most common cause of death from injury in this age bracket,” says Chatterjee, who believes that much of our losses in mobility can be attributed to the fact that our feet have become stiff and weak, as a result of years of wearing overly cushioned and restrictive shoes.
So, how do you keep your feet in good nick? He advises you combat lower-body issues by wearing ‘barefoot’ shoes where possible - thin-soled footwear that don’t restrict natural movement. And to be extra safe? Try spending a few minutes every day doing exercises like toe curls, raises and points.