The secrets of a long and healthy life have been studied for years.
While there is no surefire way to turn back the clock, there are simple habits that can help slow the aging process and prolong life.
Here, Dr Nirusa Kumaran, medical director of London longevity clinic HUM2N, tells MailOnline five simple ways to live longer and healthier.
The anti-inflammatory properties of plants can reduce the risk of cardiovascular disease
Eat more plants and oily fish (and cut out processed meat)
Eating less meat and more plants has been linked to a range of health benefits, from reducing the risk of cardiovascular disease – one of the country’s biggest killers – to improving gut health.
One reason for this is that plants contain a range of polyphenols, which have antioxidant and anti-inflammatory properties, says Dr. Kumaran.
Chronic inflammation is a hallmark of aging that is thought to be responsible for a range of age-related diseases and shorter lifespans.
“To improve longevity it is crucial to address issues such as inflammatory processes in the body and oxidative stress,” she says.
However, polyphenols, micronutrients naturally found in plants, also protect against the build-up of fatty deposits in the arteries and blood clots.
Furthermore, eating lots of plants increases the diversity of the gut microbiome – the term for the trillions of insects that live inside us.
A diverse microbiome has been linked to increasing the body’s ability to break down food, strengthening the immune system, improving brain function and even lowering the risk of cancer.
“Optimal gut health is also critical for improving one’s systemic health and longevity,” says Dr. Kumaran.
‘Dysbiosis, or an imbalanced microbiome, can directly contribute to inflammation in the body.’
Fruit and vegetables are also naturally low in saturated fat and cholesterol.
Including them in your diet in place of junk food and processed meat can help lower your risk of cardiovascular disease, says Dr. Kumaran.
She recommended buying good quality meat and not eating too much, as eating too much of red and processed varieties can fuel inflammation and increase the risk of cancer.
Fatty fish, such as salmon and mackerel, are also “extremely beneficial” for extending lifespan, according to Dr Kumaran.
Studies have linked it to a lower risk of cardiovascular disease and inflammation, as well as better hormonal health, vitamin absorption and brain function, she says.
More practice
Everyone knows that exercise is crucial for good health, whether it’s taking a brisk walk, swimming or playing tennis.
Staying fit is also essential for longevity, as it can help maintain a healthy weight, boost metabolism and increase muscle mass, says Dr. Kumaran.
Being overweight increases the risk of a range of chronic diseases, such as heart disease, type 2 diabetes and some cancers, while frailty can cause minor ailments to become serious.
Exercising also improves cardiovascular health, muscle and bone strength, and reduces inflammation. It also improves insulin sensitivity, which is essential to protect against type 2 diabetes.
In addition to these physical benefits, exercise supports mental health by improving mood and lowering stress and anxiety levels.
Exercise not only helps you maintain a healthy weight, but it can also improve cardiovascular health, muscle and bone health, and reduce inflammation
‘When it comes to the type and intensity of exercise, it’s crucial to find a balance that suits your fitness level, preferences and health status,’ says Dr Kumaran.
You don’t have to spend hours in the gym or run a marathon, but both aerobic exercise, such as jogging or cycling, and strength training are important.
But there are certain exercises that can maintain quality of life, argues Dr. Kumaran.
These include strengthening the proximal muscles – the thighs and arms, as well as the hips, shoulders and torso – and the pelvic floor muscles, which support the bowels and bladder.
Additionally, high-intensity training (HIIT), made popular by Body Coach Joe Wicks, boosts the health of mitochondria, the powerhouse of cells.which decrease with age, she says.
Quit smoking
Smoking is one of the biggest causes of illness in Britain, linked to around 76,000 deaths a year, including from lung cancer, heart attacks and strokes.
Quitting is therefore essential to increase the chances of living healthier and longer.
‘Quitting smoking at any stage can provide significant health benefits and increase life expectancy,’ says Dr Kumaran.
‘The sooner someone stops, the sooner they can reap the benefits of better health.’
One year after quitting, the chance that an ex-smoker will have a heart attack is half that of a smoker. And ten years later, their risk of dying from lung cancer is half that of smokers.
Dr. Kumaran adds: ‘Seeking support from healthcare professionals, support groups or smoking cessation programs can increase the chances of successfully quitting and maintaining a smoke-free lifestyle.
‘Regardless of how long someone has smoked, quitting remains one of the most impactful decisions on their health and longevity.’
Keep socializing
Living a healthier life isn’t just about going to the gym and eating vegetables; it is also important to stay connected to others.
According to Dr. Kumaran, socializing is essential for your physical and mental health.
It has been shown to relieve depression, anxiety and stress and improve mood.
Spending time with others is also linked to better cognitive health and physical health, because social people are more likely to adopt other healthy habits.
A lack of social contact has been shown to increase stress, decrease immune function and even increase the risk of cardiovascular disease, Dr. Kumaran said.
A lack of social contact has been shown to increase stress, decrease immune function and even increase the risk of cardiovascular disease, says Dr. Kumaran.
The exact mechanisms of how social connections influence lifespan are not yet fully understood, says Dr. Kumaran.
‘But if you look at evidence from blue zones around the world, they have shown that social connections are a key driver of longevity,’ says Dr Kumaran.
Blue zones are the parts of the world where people live longer than average. Residents in these areas have been studied extensively to understand how their good health can be replicated elsewhere.
“Building and maintaining social connections, participating in community activities, and maintaining relationships with family and friends are valuable strategies for promoting overall well-being and longevity,” she adds.
Get enough sleep and reduce stress
Getting enough sleep and managing stress levels are essential to living longer.
That’s because sleep is essential for recovery.
During the third of four sleep cycles (deep sleep), the body physically repairs itself – strengthening the immune system and repairing bones, muscles and tissues.
Studies have repeatedly shown that those who don’t get enough sleep are at higher risk for heart disease, type 2 diabetes, obesity and depression.
Moreover, stress can be a major contributor to all health problems and act as a ‘silent killer’, warns Dr Kumaran.
‘The mind and the body are closely linked. How we feel, the stress we experience and our mental health can all influence our physical health problems and vice versa,” she says.
Meditation, breathing exercises, exercise and spending time in nature are all ways to help yourself de-stress, she says.