How to live longer: seven “simple tips” for longevity are announced

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Some lifestyle changes can help prevent chronic diseases that are associated with faster aging and early death. This results in you living longer.

A few 'easy tips' from clinical innovation expert Dr. Noel Young to help you live longer

Sit less.The scientist states: one of the characteristic indicators of aging is the weakening and shortening of muscles. Starting from about 35 years, the human body loses about one percent of muscle mass every year – this makes the risk of problems such as osteoporosis, general weakness, falls, fractures more significant with age.

“We are increasingly leading a sedentary lifestyle, although it becomes increasingly difficult to build muscle mass as we age. To resist aging, you need to strengthen your muscles, and to do this, you need to move more,” said Dr. Noel Young.

Eat healthy food.According to the expert, fiber-rich foods such as vegetables, beans, grains and fruits are associated with longer telomeres and increased life expectancy. These foods are rich in nutrients such as vitamin C, vitamin E, and beta-carotene, as well as other antioxidants. Their fiber helps regulate blood sugar, lower cholesterol, and support a healthy gut biome.

Eating healthy fats like fish, avocados, and nuts is also important.

Manage stress.Chronic stress is associated with the shortening of telomeres, the sections of chromosomes whose length is associated with longevity. The longer your telomeres, the longer you can live, that's why it's important to be able not to give in to severe anxiety.

Sleep between seven and nine o'clock. Sleep deprivation also leads to the fact that telomeres shorten faster. For a long life, it is important to sleep from seven to nine hours a day, and the sleep should be of good quality.

Control the level of sugar in the blood. Too high a level of sugar in the blood can damage blood vessels and nerves, contribute to the development of diabetes and other chronic diseases.

“The level of sugar in the blood rises naturally after eating, so it can be reduced by reducing the consumption of sugary foods and drinks, as well as refined carbohydrates – white bread, potatoes, pasta,” the expert advised.

Limiting calories. Dr. Young said: some animal studies have shown that eating less often is associated with fewer negative effects of aging as well as longer life. Some scientists believe that non-critical fasting puts the body in a state of mild stress, which helps switch genes that activate cells.

Control of vitamin D levels. Low vitamin D levels are associated with shortening of life expectancy. During the dark cold months, it is especially important to monitor the content of the important vitamin and take it in the form of supplements as needed.