Throughout all of history, people have sought after the “fountain of youth”, wanting to stay healthy, slow down their aging, and extend their lives. Recently, however, science has found that seemingly elusive “fountain of youth” to be possible. Aging and how to prevent it, along with the health industry, are now multibillion-dollar obsessions in the West that glorify youth, vitality, and wellness. Nowadays, there are many avenues one could take to achieve “ever-lasting youth,” including anti-aging creams promoted by beauty moguls and juice elixirs celebrities swear will add an extra five, energized years to one’s life. Obviously, most of these solutions do not actually work since the average lifespan is only 76 years when humans have the ability to live 120 years. Longevity is now coming into a science all of its own due to increasing knowledge and understanding of what drives our aging process. It has been discovered that one can significantly heighten chances of living a long, healthy life through practicing proper lifestyle choices and proactively embracing a positive mindset. Here are the top eight factors that influence longevity:
1. Exercise
The first key to unlocking the secret of a long and healthy life is exercise. Contrary to popular belief, you do not need to be a gym rat in order to reap its benefits. In fact, only 15 minutes of exercise a day are needed for a person to attain potential benefits such as an additional 3 years of life and the risk of premature death decreasing by 4%. Of course, these statistics are even higher for people who exercise at least 150 minutes a week, the recommended amount for optimum health. One hundred and fifty minutes of exercise a week is associated with a 28% decrease in premature death, which is typically any age less than about 76 years. Working out is proven to reduce the risk of diseases such as Cancer, Heart Disease, Diabetes, Hypertension, and Dementia, thus decreasing one’s risk of premature death exponentially.
One specific form of exercise called HIIT (high-intensity interval training) is particularly impactful when it comes to increased lifespan. HIIT consists of exerting maximum effort for a short amount of time (such as a minute), resting for another short period of time, and repeating this process multiple times with multiple forms of exercise. Exercise, especially the HIIT regimen, raises insulin sensitivity and metabolic performance which helps the body to break down sugars more efficiently. The risk of major age-related diseases such as heart disease, dementia, and diabetes all decrease with an increase in insulin sensitivity.
2. Get 8 Hours of Rest
Sleeping is very similar to the story of “Goldilocks and the Three Bears:” you cannot sleep too little; and, unfortunately, you cannot sleep too much either. The “right” amount of sleep people need on average is seven to eight hours a night. Sleeping less than this has been linked to major health problems including hypertension, depression, anxiety, alcohol abuse, obesity, diabetes, heart disease, and a 12% increase in mortality risk as well as imbalances in hormone levels and metabolism. Even more deadly is sleeping too much, which is defined as more than 10 hours a night. Studies have found sleeping more than 8-9 hours can decrease a person’s lifespan by up to 38%. Excessive sleeping is often described as a symptom of an underlying disease and can result in obesity due to a lack of physical motivation, both of which translate into an increased risk of mortality.
There are a few ways people who are struggling to sleep an adequate amount can get the rest that they need, including exercising on a regular basis, having a consistent sleep schedule, not eating before bed, and avoiding alcohol and caffeine late at night.
3. Eat a Robust and Nutritional Diet
As the old saying goes, “you are what you eat.” Countless studies have proven that the food choices you make each day could have a huge impact on your overall health. The SAD(Standard American Diet) laden with processed foods, fast foods, huge amounts of sugar, aspartame, and GMO’s has inextricably been linked to Obesity, Heart Disease, Hypertension, Type 2 Diabetes, and even some types of Cancer. We now know that good nutrition is a key factor in the quest to live a longer, healthier life. There is no one perfect diet for everyone, but eating a REAL whole foods-based diet that incorporates lean grass-fed meats or wild-caught fish, a variety of nuts and seeds, healthy fats, fruits, vegetables, and whole grains can significantly lower your risk for disease and increase your lifespan.
Specific foods and drinks have been found to have an especially strong connection to longevity. Nuts are one example of this, as they contain great amounts of fiber, antioxidants, proteins, vitamins, and minerals. These compounds keep the body functioning properly and decrease disease risk for metabolic syndrome, heart disease, and diabetes, just to name a few.
A popular spice, turmeric, also has significant effects on extending longevity because it contains a strong anti-inflammatory and antioxidant compound called curcumin. Curcumin can help the body defend against multiple diseases associated with aging such as cancer as well as help sustain the proper working of organs like the heart, lungs, and brain.
Two types of drinks that are also chock full of antioxidants and fight age-related diseases are black coffee and teas. Specifically, green tea has a high concentration of catechins and polyphenols, which are antioxidant compounds that can decrease heart disease, cancer, and diabetes risk. Coffee decreases the risk for all three of these illnesses as well as for Alzheimer’s and Parkinson’s disease. It is important to note the daily recommended limit of caffeinated beverages is 400 mg or 4 cups.
4. Avoid Overeating
One of the most important things to avoid for optimal health is overeating. Frequently overeating means growth hormones are constantly activated from an excess of sugars, unhealthy fats, and amino acids. This can hasten the aging process and lead to obesity. Obesity, or even being overweight in general, is linked to a higher risk for dementia, stroke, cancer, diabetes (especially type-2), and heart attacks. Slightly reducing caloric intake can overturn these negative effects by reducing overall fat accumulation and excessive amounts of growth hormones.
5. Avoid Smoking and Overconsumption of Alcohol
Two other bad habits to avoid when seeking longevity are excessive alcohol intake and smoking. Alcohol is incredibly toxic and drinking more than what is considered a moderate amount makes one’s risk of age-related diseases skyrocket, including cancer, stroke, liver disease, pancreatic disease, obesity, cardiovascular disease, and an overall increase in mortality. These ailments are most commonly associated with beer and spirits consumption. Smoking, very similar to over-consuming alcohol is irrefutably a toxic habit. Smoking cigarettes can shorten a person’s life by as many as ten years with a three-fold risk of premature death. Several years of life can be regained after quitting smoking so it is never too late to quit.
6. Stress Less
The psychological components of longevity are typically not what first comes to mind when one considers living a healthier, longer life. However, they are equally as important as lifestyle. Stress and anxiety, often accompanying each other, are major contributors to disease and death. Excessive stress and anxiety are characterized by very high levels of cortisol, a hormone released by the body that negatively affects the immune system, heart, sleep patterns, and weight in high doses. It is also associated with an increased risk of high blood pressure, lung cancer, stroke, type-2 diabetes, and overall death. One famous, eight-decade study called “The Longevity Project” studied the relationship between anxious, catastrophic thinkers and mortality rates and found these types of people died early.
Being able to cope with the challenges of life is vital to living longer. Thankfully, perspectives on life’s challenges can be adjusted to lessen the influence of stress and anxiety. It is important to be mindful of stress and to be able to manage it in a healthy way. Some ways to fight stress and lengthen lifespan include working out, breathing exercises, going on a walk, mediation, and yoga.
7. Wear a Smile More Often
Happiness plays a positive role in the quality and quantity of a person’s life and is linked to many health benefits. Many studies have observed the close relationship of happiness in regards to longevity and have found an 18% increase in lifespan compared to those who practice pessimism. This is partially due to the decrease in stress levels when one feels happy or laughs, which can be 32% lower in happier individuals compared to those who are anxious. A plethora of good habits and health benefits are also associated with happiness. Such habits include eating a more wholesome, healthier diet, being more physically active, and improving sleep patterns; all of which increase longevity and decrease cancer, stroke, cardiovascular disease, obesity, diabetes, and high blood pressure risk.
Habits one can develop to increase happiness levels that are backed by science include being physically active, being outside, sleeping an adequate amount, eating a nutritional diet, and meditating.
8. Make Time for Friends and Family
Social connectedness is arguably the biggest factor contributing to longevity out of all the psychological factors. A strong social circle can help reduce stress and anxiety as well as increase feelings of happiness. Being socially connected can have physical effects on the body by making the immune system, hormones, heart, and brain perform better and is linked to a 50 percent increase in lifespan. “The Longevity Project” studied numerous pieces of social connectedness and concluded the most significant benefits of a longer life were reaped by those who helped other people and were proactive in their relationships by spending time with family and friends.
Conclusion
For those seeking longevity, practicing good lifestyle habits, a positive mindset, having a daily exercise routine, and staying connected are key ingredients to attaining a long, healthy life. The hardest part of the journey is always the getting started part so begin today with just one small step and immediately you will begin reaping the age-defying benefits that follow.
Disclaimer
The information contained in this blog and any content within therootcausewellness.com website is intended to educate, empower, and inspire readers to make positive choices for their own overall health and wellbeing. I am not a doctor, psychiatrist, or therapist and the information contained in this website is my personal opinion based on my education, real-life experience, and research unless otherwise stated. Therefore, It is in no way intended to substitute for professional medical advice from a doctor or licensed health professional. This information is not intended to diagnose, treat, prevent or cure any disease or medical condition. It is always recommended that you consult with a doctor or licensed medical professional before making any dietary, lifestyle, exercise, medication or supplement changes. Kathleen Freydl, Certified Health Coach and Owner of the Root Cause Wellness, accepts no responsibility or liability whatsoever for the use or misuse of the information contained in therootcausewellness.com website.