The surefire way to live longer, according to science – eat this, not that

There is no magic pill that can add years to your life, but there are several ways you can add years to your lifespan by sticking to healthy habits. It’s no secret that diet and exercise are key to living a long, healthy life, but the list doesn’t stop there. Eat This, Not That Health spoke to experts who share their tips for the easiest ways to live longer. Read on – and don’t miss these to protect your health and the health of others Sure signs you already had COVID.

Health visitors and an elderly man on a home visit.
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dr Katie Hill (MD) and CMO of Nudj health tell us, “The most important thing you can do to live longer is protect and improve your cardiovascular health. According to the American Heart Association, focusing on The essence of life 8 Metrics give you the best chance of living a long and healthy life. The list was recently updated to include sleep health as an important part.”

dr Hill recommends everyone:

  • “Eat a diet high in fruits, vegetables and legumes and low in animal products, processed and highly refined foods.
  • Be physically active with at least 150 minutes of exercise spread throughout the week.
  • Get 7 or 8 hours of sleep a night.
  • Maintain a healthy weight with a BMI of 18-24.
  • Keep your cholesterol, blood sugar, and blood pressure within normal ranges, which are natural results of physical activity and a healthy diet.

People who typically live past 100, such as those from Sardinia, Italy, Loma Linda, California, Okinawa, Japan and other Blue Zones, all make The Essential 8 a part of their daily lives and together have the best cardiovascular health in the world World.”

Senior woman lifting weights
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dr Alan Mishraa board-certified orthopedist who also teaches a course at Stanford University on how to improve your vitality recommends, “Lift weights or use resistance bands. Muscle strengthening exercises were performed shown to reduce the risk of death by 10-17%.”

Attentive doctor analyzing x-ray of his patient
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Sean Marchese, MS, RN, a Registered Nurse The Mesothelioma Center with a clinical trials background in oncology and over 15 years of direct patient care experience, says: “One of the easiest ways to live longer is to quit smoking. If you smoke cigarettes, cigars, vape, or use tobacco products, quitting is the quickest way to add years to your life. If you don’t currently smoke or use tobacco, living longer and healthier usually hinges on the most obvious (and practical) solution: diet and exercise. Increasing your activity level through a hobby or regular exercise is a good start, and maintaining a healthy weight can ensure you stay consistent. One of the most nutritious diets of the longest living people is the Mediterranean diet, which is rich in fruits, vegetables, nuts, grains and olive oil. Avoiding red meat, refined sugar, and processed foods may also reduce the risk of cancer and diabetes.”

fried mushrooms
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According to Alyssa Wilson, RD and Signo’s health nutritionist”,Including mushrooms in the diet can improve overall well-being. A meta-analysis of five studies with more than 600,000 people concluded that eating mushrooms resulted in a reduced risk of all-cause mortality. Mushrooms are the only dietary source of a powerful antioxidant and anti-inflammatory amino acid named L-ergothionein (short ERGO). The amount of ERGO in the typical American diet is much lower than in several European countries, which likely explains why countries high in ERGO consumption, including France, Ireland, and Italy, have longer life expectancies than the United States, prompting some scientists to dub ERGO a ‘llongevity vitamin.'”

exercise
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dr Steve Hrubya doctor of chiropractic and founder of Kaizen Progressive Health reminds us: “Get at least 30 minutes of exercise every day. Do this especially if you have high blood pressure or diabetes. Exercise helps regulate your blood pressure so it doesn’t get too high or too low over time. Levels that are too high or too low can lead to heart disease or stroke later in life. And the result of that could be deadly.”

Shula's Steakhouse Steak
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Rebecca Washuta MS, CNS, LDN Licensed Nutritionist with Happy Healthy Bites says: “It’s well documented This calorie restriction is linked to longevity, but cutting back on certain foods can really add years to your life. studies have shown that a diet low in the amino acid methionine can increase lifespan. Reducing methionine intake also has been shown being cardioprotective and reducing oxidative stress in the body. Methionine is found in high concentrations in animal proteins like turkey, steak, tuna and cheese, so you can increase your longevity by focusing on a more plant-based diet.”

Grapes
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Washuta explains, “Phytonutrients like resveratrol and quercetin can have powerful effects on your health and longevity. Resveratrol, found in foods like grapes, wine, blueberries, peanuts, and cocoa, was shown not only to improve life expectancy, but also to reduce age-related symptoms. Quercetin, found in foods like apples, onions, and kale, is associated with increased life expectancy and also provides neuroprotective and anti-inflammatory effects in the body.”

Heather Neugen

Heather Newgen has over two decades of reporting and writing experience on health, fitness, entertainment and travel. Heather currently freelances for several publications. Continue reading

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