Looking for ways to extend your lifespan naturally? Discover our top 11 science-backed longevity hacks! In this blog, we share simple, effective strategies backed by scientific research that can help you live a longer, healthier life.
The first of the longevity life hacks involves relying on your gut feeling
Our gut, also known as our “second brain” with its 100 million neurons, plays a crucial role in our health. A study by Imperial College London shows that a diet rich in fruits and vegetables (10 servings a day) significantly reduces the risk of disease. This is due to the production of mood-regulating chemicals such as dopamine and serotonin by gut microorganisms. Avoiding refined sugars and consuming anti-inflammatory foods such as turmeric and black pepper is essential for a healthy gut and thus longevity.
Longevity Life Hack #2: Eat good fats and eat less sugar
The second of the longevity hacks emphasizes the importance of good fats in our diet. Omega-3 fatty acids, mainly present in wild fish, are crucial for reducing inflammation and preventing blood clotting. These fats, along with other healthy foods such as vegetables, avocados, berries, nuts and seeds, help reduce risks of heart disease and cancer. A study by the MRC London Institute of Medical Sciences points out the harmful effects of high-sugar diets, which include excessive accumulation of uric acid, a risk factor for various diseases.
Hack #3: Trust in Intermittent Fasting
Intermittent Fasting is the latest trend that is here to stay. It is also known to make one’s age stay. By fasting without food for 24 to 48 hours triggers autophagy which has been shown to reduce gut inflammation. It also lowers blood pressure and eliminates pre-cancerous cells. By utilizing apps and tools to help align your eating schedule with your body’s natural circadian rhythms, fasting along with some cardio exercise will set you on the right track to achieve that youthful grace.
Read the Science-based article here.
Hack #4: Limit your alcohol intake
While alcohol is served in almost every social setting, it can get effortless to rely on alcohol. But this reliance on alcohol can add pounds to your waistline while increasing the risk of cancers such as breast, colon, or even pancreas. The highest probability of achieving 90 years was found when drinking less than 15g of alcohol a day. The Dietary Guidelines by U.S. government publication defines optimum alcohol intake to be a one drink for women per day and two for men. In this case, one alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. To his credit, Warren Buffett, an 88-year-old billionaire, swears by not drinking alcohol.
Hack #5: Stay hydrated
Our bodies are made up of 80% water. Drinking water aids the body systems to function correctly, including the kidneys and liver, to function optimally. A University of Illinois study found that increasing water consumption by 1-3 cups could reduce calorie intake by up to 200 calories a day. In addition, adequate hydration promotes healthier, more subtle skin, promoting a more youthful appearance. Mild dehydration can reduce mental energy and capacity while causing fatigue and lethargy in the body. Essential for digestion, nutrient absorption, and positive chemical reactions, regular hydration helps carry nutrients and oxygenation to the cells. Drinking water even removes toxins from the body hence aiding in longevity.
Longevity hack #6: Exercise to get the heart pumping
The sixth longevity hack emphasizes the importance of regular exercise. The Centers for Disease Control and Prevntion recommends at least 150 minutes of moderate aerobic activity per week. Studies have shown that even previously inactive older people experience significant health benefits through exercise. Regular exercise lowers the risk of heart disease and diabetes, improves mental health and increases longevity.
Discover the best exercises for longevity.
Hack #7: Amp up those social settings
The pandemic might have forced us into our houses, but it has been studied that a robust social network is good for our health. Our social circle makes a massive difference to our mental health. While taking care of our body is essential, it is crucial to tend to our relationships. A Harvard study has proved that embracing community and being actively engaged in helping and supporting the community helps in living longer.
Longevity Hack #8: Get in a minimum of 8 hours of good night’s sleep
A Harvard study has shown that you can lower your life expectancy by skipping or cutting down your night’s sleep. Insufficient sleep ultimately affects your everyday well-being. In fact, three separate studies suggest that sleeping for five or fewer hours per night increases mortality risk by 15%. Not just that, but insufficient sleep even increases your risk of developing severe medical conditions, including obesity, diabetes, and cardiovascular disease. Keeping your internal body clock maintained even keeps your immunity at its best. It is never late to recalculate your circadian clock.
For the science-based article click here.
Hack #9: Quit smoking
Smoking is the leading preventable cause of death. It is also a known cause of almost every severe health issue, from heart disease to even cancer. A remarkable fact here, former President of the United States Barack Obama is one successful leader who quit smoking through Nicorette gum. Not smoking is indeed one of the best ways to improve your longevity, and Obama knew it. Not just smoking makes one age faster, it also increases wrinkles. In addition, smoking literally causes internal damage to your genetic code, blood vessels, and multiple organ systems. Who wants that, anyway?
Longevity Hack #10: Break out the stress
As per a Harvard study, negative emotions put the body in harms’ way. Interestingly, stress plays its own important role in putting us into action. But when the tension reaches a breaking point, it is seen that severe and sustained anxiety and fear can alter biological systems. Sometimes, the pressure can add up to cause the body and mind to add wear and tear. Next thing you know, you’re susceptible to illnesses such as heart disease, stroke, and diabetes. A University of California study found that chronically stressed women had significantly lower levels of klotho. This hormone regulates the aging process. Leverage Meditation, yoga, journal-writing, counseling, and make your own system to keep stress at bay.
Longevity Hack #11: Embrace Mindfulness
The mind-body connection, also known as embodied cognition, talks about our mind’s effects on our body. Amy Cuddy, a Harvard psychologist, promotes how simple actions like breathing and posture impact our health profoundly. In fact, merely smiling (or even laughing) makes us happier. A well-known trick to fake confidence is adopting power poses that increase testosterone and stress hormone cortisol by 20% and 25%, respectively. The pose stimulates relaxation response in the vagus nerve and down-regulates epinephrine release, making us feel more confident. The next time the facial and postural expressions you give will be responsible for your feelings.
Conclusion
In this blog, we have explored 11 science-based longevity hacks that can have a significant impact on your longevity and overall well-being. From embracing a diet rich in good fats and fiber to practicing mindfulness and regular exercise, these longevity hacks are not only based on scientific research, but are also practical to implement in everyday life. By making small but significant changes to your lifestyle, you can not only extend your lifespan, but also improve the quality of your life. Remember, the path to longer life begins with conscious choices we make every day.
Recently, more and more people are waking up to better understanding and making better decisions about their diet, exercise and lifestyle, and these studies are proof of that. Hacks for longevity? It’s time you did, too.
Also read the blog on blue zones.
References:
- https://pubmed.ncbi.nlm.nih.gov/33297486/
- https://pubmed.ncbi.nlm.nih.gov/28802547/
- https://www.sciencedirect.com/science/article/abs/pii/S0306987703000975
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8470960/
- https://www.health.harvard.edu/blog/sorting-out-the-health-effects-of-alcohol-2018080614427
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/
- https://www.cdc.gov/physicalactivity/walking/
- https://www.health.harvard.edu/mind-and-mood/even-a-little-socializing-is-linked-to-longevity
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447499/
- https://www.health.harvard.edu/blog/managing-emotions-can-save-heart-201605099541
- https://empoweredsustenance.com/power-poses-relieve-stress/
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