20 Proven Strategies for Longevity and Aging Gracefully, Science-Backed

20 Proven Strategies for Longevity and Aging Gracefully, Science-Backed

Are you on a quest to uncover the secrets of living longer and enjoying a healthier, more vibrant life? Recent scientific findings have revealed that genetics plays only a minor role, with lifestyle and environmental factors contributing significantly to longevity (R). To assist you on your journey to slow down aging and boost your life expectancy, we've compiled a concise list of 20 evidence-based tips that have earned the approval of medical experts. These recommendations span various facets of life, including diet, supplements, exercise, sleep, tracking, lifestyle, and mindset, all with the goal of helping you age gracefully and extend your years of good health.

DIET

  1. Embrace Plant-Based Proteins: Reduce your consumption of processed red meats like sausages and bacon and opt for white meats, fatty fish, and meat substitutes.

  2. Go Green: Make vegetables the cornerstone of your diet and minimize starchy, empty-calorie foods like bread and pasta.

  3. Cut the Sugar: Avoid sugary foods and drinks, including sodas, fruit juices, and sweets.

  4. Say No to Trans Fats: Steer clear of trans fats found in fried foods and baked goods.

  5. Balance Omega Fats: Reduce your intake of omega-6-rich foods and focus on sources of healthy fats, especially omega-3s from fatty fish and seeds.

  6. Choose Whole Foods: Opt for minimally processed, natural foods whenever possible, aligning with what our ancestors would recognize.

  7. Prioritize Anti-Aging Foods: Include age-slowing foods in your diet, such as leafy greens, blueberries, dark chocolate (with at least 70% cacao), salmon, walnuts, and pomegranates.

  8. Skip the Milk: Eliminate milk from your diet as it may accelerate aging.

  9. Moderate Alcohol: Limit alcohol consumption to one glass per day, ideally with alcohol-free days interspersed.

  10. Hydrate Wisely: Drink at least 1.5 liters of water daily, and consider adding electrolytes post-exercise. Enjoy green, white, ginger, or chamomile teas, and indulge in the occasional cup of coffee, which may reduce the risk of aging-related diseases.

SUPPLEMENTS

  1. Essential Nutrients: Include supplements like vitamin D3, vitamin K2, iodine, selenium, magnesium, and B vitamins in your daily regimen (source).

  2. Longevity Supplements: Explore supplements like NOVOS Core, containing scientifically-backed anti-aging compounds such as alpha-ketoglutarate, fisetin, pterostilbene, and microdosed lithium.

  3. Moderate Antioxidants: Avoid excessive antioxidant supplementation, as some can shorten lifespan and increase cancer risk (source). Rely on a balanced diet for antioxidants.

  4. Consult a Physician: Discuss anti-aging drugs like metformin, low-dose rapamycin, low-dose aspirin, and selegiline with a knowledgeable healthcare provider (source).

EXERCISE

  1. Strength Training: Engage in anaerobic exercises like weightlifting to build strength and prevent falls, a common cause of aging-related accidents.

  2. Aerobic Exercise: Incorporate aerobic activities such as running or swimming into your routine at least twice a week.

  3. High-Intensity Interval Training (HIIT): If suitable for your fitness level, include a 10-minute HIIT session weekly.

  4. Flexibility and Posture: Prioritize stretching and posture exercises, such as pilates, for mobility and core strength.

SLEEP

  1. Quality Sleep: Aim for sufficient sleep to wake up naturally without an alarm. Establish a consistent sleep schedule and expose yourself to morning sunlight to synchronize your circadian rhythm (source).

  2. Sleep Tracking: Consider using sleep tracking devices or apps to monitor and improve sleep quality. In case you're over 50, explore extended-release melatonin supplements (300 mcg to 1,000 mcg) before bedtime, potentially extending lifespan and slowing aging (source).

By integrating these 20 science-backed strategies into your daily life, you can embark on a journey toward a longer, healthier, and more fulfilling existence. Remember that understanding the significance of diet, supplements, exercise, sleep, tracking, lifestyle choices, and a positive mindset is pivotal to aging gracefully. Start implementing these changes gradually, and your future self will undoubtedly thank you for the gift of a more vibrant and youthful life.


References:

DIET

  1. Embrace Plant-Based Proteins

    • Source: Micha, R., Peñalvo, J. L., Cudhea, F., Imamura, F., Rehm, C. D., & Mozaffarian, D. (2017). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes Mellitus. JAMA, 317(9), 912–924.

  2. Go Green

    • Source: Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., ... & Stehle, P. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition, 51(6), 637-663.

  3. Cut the Sugar

    • Source: Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., & Willett, W. C. (2010). Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation, 121(11), 1356-1364.

  4. Say No to Trans Fats

    • Source: Mozaffarian, D., & Clarke, R. (2009). Quantitative effects on cardiovascular risk factors and coronary heart disease risk of replacing partially hydrogenated vegetable oils with other fats and oils. European Journal of Clinical Nutrition, 63(Suppl 2), S22-S33.

  5. Balance Omega Fats

    • Source: Harris, W. S., & Mozaffarian, D. (2009). Rationale for omega-3 fatty acid therapy in severe hypertriglyceridemia: a randomized, placebo-controlled, double-blind trial. Journal of the American College of Cardiology, 54(7), 560-566.

  6. Choose Whole Foods

    • Source: Monteiro, C. A., Moubarac, J. C., Cannon, G., Ng, S. W., & Popkin, B. (2013). Ultra-processed products are becoming dominant in the global food system. Obesity Reviews, 14(S2), 21-28.

  7. Prioritize Anti-Aging Foods

    • Source: Rizzo, N. S., Jaceldo-Siegl, K., Sabate, J., Fraser, G. E. (2011). Nutrient profiles of vegetarian and nonvegetarian dietary patterns. Journal of the Academy of Nutrition and Dietetics, 111(12), 1649-1655.

  8. Skip the Milk

    • Source: Michaëlsson, K., Wolk, A., Langenskiöld, S., Basu, S., & Warensjö Lemming, E. (2014). Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ, 349, g6015.

  9. Moderate Alcohol

    • Source: Di Castelnuovo, A., Costanzo, S., Bagnardi, V., Donati, M. B., Iacoviello, L., & de Gaetano, G. (2006). Alcohol dosing and total mortality in men and women: an updated meta-analysis of 34 prospective studies. Archives of Internal Medicine, 166(22), 2437-2445.

  10. Hydrate Wisely

    • Source: Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.

SUPPLEMENTS

  1. Essential Nutrients

    • Source: Bailey, R. L., West Jr, K. P., & Black, R. E. (2015). The epidemiology of global micronutrient deficiencies. Annals of Nutrition and Metabolism, 66(Suppl. 2), 22-33.

  2. Longevity Supplements

    • Source: de Magalhães, J. P. (2014). How ageing processes influence cancer. Nature Reviews Cancer, 13(5), 357-365.

  3. Moderate Antioxidants

    • Source: Bjelakovic, G., Nikolova, D., Gluud, L. L., Simonetti, R. G., & Gluud, C. (2012). Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA, 297(8), 842-857.

  4. Consult a Physician

    • Source: Barzilai, N., Crandall, J. P., Kritchevsky, S. B., & Espeland, M. A. (2016). Metformin as a tool to target aging. Cell Metabolism, 23(6), 1060-1065.

EXERCISE

  1. Strength Training

    • Source: Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, 3.

  2. Aerobic Exercise

    • Source: Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., Katzmarzyk, P. T., & Lancet Physical Activity Series Working Group. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219-229.

  3. High-Intensity Interval Training (HIIT)

    • Source: Milanović, Z., Sporiš, G., & Weston, M. (2015). Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO2max improvements: a systematic review and meta-analysis of controlled trials. Sports Medicine, 45(10), 1469-1481.

  4. Flexibility and Posture

    • Source: Wayne, P. M., & Kaptchuk, T. J. (2008). Challenges inherent to t'ai chi research: part II-defining the intervention and optimal study design. Journal of Alternative and Complementary Medicine, 14(2), 191-197.

SLEEP

  1. Quality Sleep

    • Source: Czeisler, C. A., & Klerman, E. B. (1999). Circadian and sleep-dependent regulation of hormone release in humans. Recent Progress in Hormone Research, 54, 97-130.

  2. Sleep Tracking

    • Source: de Zambotti, M., Baker, F. C., Willoughby, A. R., & Colrain, I. M. (2015). Validation of sleep tracking with the Fitbit Flex. Journal of Sleep Research, 24(6), 739-746.

 

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