Diet<\/strong><\/p>\nUnsurprisingly, a healthy and balanced diet is one of the key foundations for longevity. Food is a key lifestyle pillar identified in Blue Zones \u2013 regions such as Okinawa in Japan, Sardinia in Italy, and Ikaria in Greece \u2013 which have high concentrations of people living very long lives, often well past the age of 100.<\/p>\n
Dr Debra Marcos, clinical nutrition and weight-loss specialist at Weight Medics, says dietary patterns that support heart health, reduce insulin resistance and help maintain a healthy weight are a common factor.<\/p>\n
\u201cResearch into the world\u2019s Blue Zones shows that diet plays a crucial role in longevity.<\/p>\n
\u201cI believe it\u2019s because many of these communities follow naturally anti-inflammatory diets rich in plants, fibre and healthy fats.<\/p>\n
\u201cKeeping weight within a healthy range is strongly linked with reduced risk of chronic diseases like diabetes, cardiovascular disease and some cancers, all of which can shorten lifespan.<\/p>\n
\u201cSimple changes include adding some sources of omega-3 (walnuts, salmon), extra virgin olive oil which is packed with antioxidants that protect blood vessels, and pulses \u2013 a powerhouse of fibre and plant protein that stabilises blood sugar.\u201d<\/p>\n
A study led by the University of Zurich last year found a daily dose of omega-3 oils may slow the ageing process. Blood samples from almost 800 people aged over 70 who took various supplements found that taking 1g of omega-3 fatty acids daily appeared to slow biological ageing by up to
four months.<\/p>\n
The longest-lived people also tend to eat mostly diets rich in vegetables, wholegrains, and healthy fats such as avocado and olive oil, according to Ralph Montague, founder of The Longevity Clinic.<\/p>\n
He says: \u201cI personally take two tablespoons of organic extra virgin olive oil as a late morning snack, along with organic cashew nuts and organic 85% dark chocolate. [People who live longer] also barely touch processed foods, and they tend to stop eating when they\u2019re just 80% full. This can help support metabolic health and also prevent any chronic diseases.\u201d<\/p>\n
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Ralph Montague, founder of The Longevity Clinic (Image: -)<\/p>\n
Exercise<\/strong><\/p>\nGyms are no doubt dealing with an influx of people with New Year\u2019s resolutions to boost their fitness. Avoiding too sedentary a lifestyle is crucial because we\u2019re \u201cbuilt to move\u201d, says Dr Suzanne Hackenmiller.<\/p>\n
The chief medical advisor for the outdoor fitness app AllTrails explains: \u201cIt\u2019s one of the simplest and most powerful ways to keep the body and mind in balance. Every system benefits when we do, from the heart and lungs to the muscles, bones, and brain. Modern life makes it easy to sit still for too long, but regular movement \u2013 even in small, frequent amounts \u2013 improves circulation, regulates blood sugar, reduces inflammation, improves focus and also our overall wellbeing.\u201d<\/p>\n
Running, swimming and cycling are all great options but if more intense activity feels daunting, simply putting one foot in front of the other is a good place to start, Dr Hackenmiller adds.<\/p>\n
\u201cWalking is an accessible and often underestimated form of movement for improving longevity. Regular walking supports a healthy metabolism, lowers the risk of chronic disease, and can add more than 10 years to your life.<\/p>\n
\u201cIt\u2019s incredibly powerful for the brain too \u2013 studies show it can reduce the risk of dementia by around 20%, thanks to promoting better blood flow and the growth of new neurons.<\/p>\n
\u201cWhen we take our walks outdoors, we increase the benefits. Exposure to natural light and fresh air helps regulate sleep patterns, boost vitamin D and lower blood pressure.\u201d<\/p>\n
Strength training also becomes important as we age for maintaining muscle mass and bone density. And low-intensity movement and stretching, such as yoga, helps maintain flexibility, balance and co-ordination, and staves off frailty.<\/p>\n
Dr Hackenmiller adds: \u201cUltimately, longevity isn\u2019t about one type of exercise \u2013 it\u2019s about consistent, varied movement that keeps both body and mind active.\u201d<\/p>\n
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Dr Susanne Hackenmiller, chief medical advisor at AllTrails fitness app (Image: -)<\/p>\n
Sleep<\/strong><\/p>\nNodding off gives the body and brain time to repair, restore and rejuvenate, supporting vital functions such as memory consultation, waste removal and hormone regulation.<\/p>\n
The NHS recommends that a healthy adult typically needs around seven to nine hours of sleep per night, although this can vary according to age, health and personal circumstances.<\/p>\n
Dr William Van Gordon, associate professor in contemplative psychology at the University of Derby, says there is \u201cgrowing awareness of the importance of a good night\u2019s sleep, including how poor sleep quality can lead to, for example, mental health issues, reduced work productivity, intensification of pain conditions, and poor quality of life\u201d. He adds: \u201cRestorative sleep is therefore needed to maintain equilibrium and healthy functioning in our bodily systems, such as the digestive system, immune system, and nervous system.<\/p>\n
\u201cResearch shows that poor sleep quality can directly impact our ability to cope with chronic health conditions. In the case of chronic pain for example, getting sufficient sleep has been shown to reduce pain levels as well as lead to associated improvements in mood, interpersonal relationships and quality of life.\u201d<\/p>\n
Analysis of data from US states by the Oregon Health & Science University last month found clear correlations between sleep and life expectancy. Adequate sleep stood out as a stronger driver for life expectancy than diet, exercise and loneliness, according to researchers.<\/p>\n
Dr Andrew McHill, associate professor in the OHSU School of Nursing, said the strength of the association surprised him.<\/p>\n
He added: \u201cWe\u2019ve always thought sleep is important, but this research really drives that point home: People really should strive to get seven to nine hours of sleep if at all possible.\u201d<\/p>\n
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Some research suggests adequate sleep is a stronger driver for life expectancy than diet, exercise and loneliness (Image: Getty Images)<\/p>\n
Purpose and social connection<\/strong><\/p>\nIkigai is a Japanese concept roughly translated to \u201ca reason for being\u201d or \u201ca motivating force\u201d. This has been consistently linked to greater longevity.<\/p>\n
A 2022 study of more than 13,000 people aged 50 and over found those with the lowest sense of purpose were more than twice as likely to die within the eight-year follow-up period than those with the highest sense of purpose.<\/p>\n
Social isolation and loneliness are also known to increase the risk of dementia, heart disease, depression and declining physical health.<\/p>\n
Lowri Dowthwaite-Walsh, cognitive behavioural psychotherapist and honorary lecturer at the University of Lancashire, says: \u201cFriendship is incredibly beneficial for our wellbeing. Sharing our thoughts and feelings with close friends can help us look after our mental and physical health.<\/p>\n
\u201cHaving fun and taking part in activities alongside others can increase happiness and confidence. Alongside this, feeling appreciated and cared for by people outside of your family can boost your self esteem.\u201d<\/p>\n
A greater number of close attachments with others can provide protection for our mental health and help us manage the challenges of life, Lowri adds. \u201cSocial support can be an important buffer against the damaging effects of chronic stress. There is evidence to suggest that people who have good friends are, on average, healthier and live longer lives.\u201d<\/p>\n
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A balanced healthy diet rich in Omega oils can boost health and longevity (Image: Getty Images\/iStockphoto)<\/p>\n","protected":false},"excerpt":{"rendered":"Russian President Vladimir Putin wants to extend his life (Image: .Getty Images) Vladimir Putin wants to live forever…\n","protected":false},"author":2,"featured_media":686447,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[424,105,2408,623,6793,4716,16,15,333],"class_list":{"0":"post-686446","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-anti-ageing","9":"tag-health","10":"tag-healthy-diet","11":"tag-healthy-lifestyle","12":"tag-how-to-live-longer","13":"tag-longevity","14":"tag-uk","15":"tag-united-kingdom","16":"tag-vladimir-putin"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115870131155564396","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/686446","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=686446"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/686446\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/686447"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=686446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=686446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=686446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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