Living longer comes from a combination of factors and, while age cannot be guaranteed, a doctor suggested five things that will make this more likely.
He recommended improving your diet, movements, sleep, stress and social connections.
According to Dr. Joseph Antoun, a renowned longevity scientist and physician who serves as CEO of L-Nutra, a leading longevity science company, focusing on these factors can enhance longevity.
He said: “As a longevity scientist with over two decades studying the science of ageing, I can confidently say that extending healthspan isn’t about quick fixes.
A nutrient-rich diet can help you live longer
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“It’s about consistent, evidence-based habits that work together to optimise your cellular health, and there are five key pillars to longevity: nutrition, physical activity, sleep, stress management and social connection.
“By picking one to capitalise and improve on this year, you can set yourself up for improved longevity and habits.”
Eating well, exercising regularly, getting enough sleep and managing stress levels are all beneficial, but can seem like a lot to tackle at once.
The doctor recommended making improvements and changes in these areas one by one and said what you eat is the best thing to start with.
Dr Antoun explained: “If you focus on one longevity resolution this year, I recommend starting with optimizing your eating habits.”
He recommended following the below nutrition advice:
- Practice time-restricted eating, aiming for a 12- to 14-hour overnight fast. This triggers autophagy, your body’s cellular cleanup process.
- Eat a diverse, plant-rich diet with 30+ unique plants weekly.
- Consider a 5-day Fasting Mimicking Diet (FMD) like L-Nutra’s Prolon two to three times yearly. Research shows periodic FMDs may promote cellular renewal and support metabolic health.
- Align meals with your circadian rhythm, confining eating to a 10 to 12 hour window. Research reveals when you eat influences longevity as much as what you eat.
As the doctor mentioned, some studies have suggested fasting may be beneficial for longevity.
A 2004 study published in the National Institute on Ageing looked at the impact of fasting on reducing the risk of disease and the speed of the ageing process.
It said: “A nutritious diet that mimics the biological effects of fasting was associated with reduced disease risk factors and slowed biological ageing in healthy adults.”
This comes as a doctor shared more advice on how to live longer.
