Experts show easy ways to increase longevity

Experts from the University of East Anglia (United Arab Emirates) told the Independent that efforts to live longer are just about making a few small changes to your daily routine.

Here are some tips to help you live longer without stress or expense.

Increase muscle training and keep the heart healthy

Although they may seem like separate goals, they are closely related and work together to help us improve our overall health.

Cycling is good for the heart and longevity

Photo: AI

"The more muscle you have, the better your anti-ageing ability," Dr Tamsin Lewis, a longevity specialist, told the Independent .

In addition to maintaining muscle mass to help you gain strength, this expert also recommends doing low-intensity cardio exercises, such as brisk hiking, cycling, or sprinting, to increase cardiovascular efficiency.

These two activities are “two of the strongest predictors of longevity,” according to Dr Tamsin Lewis.

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Control blood sugar and insulin

"Metabolic disorders accelerate aging, so maintaining stable glucose levels and high insulin sensitivity is a no-brainer," says Dr Tamsin Lewis.

This expert recommends that we need to plan healthy meals to help control blood sugar and insulin levels. Specifically, eating at regular times, exercising after meals (including a brisk 10-minute walk), and eating a diet low in processed foods are all beneficial.

Ms Tamsin Lewis also emphasized that before we use other supplements, we must do the basics such as getting enough sleep, exercising and prioritizing protein.

Enhance social connection

Numerous studies have highlighted the importance of social connection for both physical and mental health. Improving social connections improves depression and anxiety, reduces stress levels, and increases feelings of well-being.

Dr Mohammed Enayat, a GP and founder of HUM2N, a longevity clinic in London, told the Independent : “If you look at the evidence from ‘blue zones’ around the world (where people are thought to live longer than average), it shows that social connections are a major driver of longevity.”

This expert recommends building and maintaining social relationships, participating in community activities, and nurturing relationships with family and friends to promote overall health and longevity.

Eat more plants

To improve longevity, addressing issues such as inflammation in the body and oxidative stress is important.

"Many plant foods contain a variety of polyphenols and bio-flavonoid nutrients that have antioxidant and anti-inflammatory properties," says Dr. Mohammed Enayat.

Even plant-based foods can help improve gut health by feeding beneficial bacteria, which “is crucial to improving a person's overall health and longevity,” according to Dr. Mohammed Enayat.

Source: https://archive.vietnam.vn/cac-chuyen-gia-chi-cach-tang-tuoi-tho-de-thuc-hien/