If you are under 60 and enjoy reasonably good health, there is an exciting prospect of witnessing groundbreaking advancements in healthcare within your lifetime. With the aid of these remarkable new technologies, growing young might become a reality. To set yourself on the path to a potential centenary existence, it’s crucial to break free from detrimental habits, such as smoking, excessive alcohol consumption, and sugar indulgence.
In today’s world, reaching the age of 100 is within reach for many individuals. In the United States, approximately 50% currently surpass the age of 83, and 25% reach past 90. These numbers are expected to improve further for those who embrace what I call a longevity-optimized lifestyle. To ensure you are part of the generation benefiting from successive waves of scientific improvement, I strongly advise you to take every possible measure to extend your lifespan. How can you achieve this? Let’s explore my 10 choices for longevity that can lead you towards a healthier and longer life:
- Prioritize Regular Health Checkups.
Early diagnosis plays a pivotal role in preventing diseases and age-related decline. It is essential to schedule comprehensive health checkups regularly. At a minimum, undergo a complete annual physical examination, encompassing blood count, metabolic blood chemistry panels, thyroid assessment, and testing for potential nutrient deficiencies, such as vitamin D, vitamin B, iron, and magnesium.
For men, early detection of prostate cancer is crucial, as one in nine men may face this condition during their lifetime, with better survival rates when caught early. Similarly, colonoscopies are vital for both men and women. Women over 40 should consider annual breast exams, mammograms, ultrasounds, and occasional pap smears to screen for breast, ovarian, and cervical cancers. Consulting your doctor about relevant tests, taking into account your family history, can provide personalized preventive measures.
Additionally, direct-to-consumer diagnostic tests offered by companies like 23andMe, Nebula Genomics, and Thryve provide convenient and cost-effective ways to study your genes, epigenome, and gut flora. Identifying genetic mutations associated with hereditary diseases empowers you to take proactive steps towards preventing illnesses and embracing a healthier lifestyle. Embrace DIY diagnostic tools like smartwatches, mole-checking apps, sleep-tracking wearables, and the trusty bathroom scale to monitor your cardiovascular health, protect against skin cancer, and manage obesity effectively.
- Break Free from Bad Habits.
To embark on a journey towards a longer and healthier life, it’s crucial to bid farewell to harmful habits such as smoking, excessive alcohol consumption, and sugar overindulgence. Smoking cigarettes is the most significant obstacle for longevity seekers, as it leads to 90% of lung cancer deaths and 80% of other pulmonary diseases. Moreover, it increases the risk of coronary heart disease and stroke two to four times and elevates the chances of developing cancer by at least 25 times. Statistics indicate that smoking can shorten your life by a decade.
While moderate red wine consumption might have positive effects on cardiovascular and brain health, all types of alcohol, including red wine, can reduce lifespan. Regular and excessive alcohol intake can damage the liver and pancreas, elevate blood pressure, increase the risk of heart attack, stroke, and immune system disorders, and contribute to early-onset Alzheimer’s disease. Moreover, alcohol is linked to an increased risk of cancer, making it vital to moderate alcohol consumption to preserve health and longevity.
Likewise, sugar is a silent killer often overlooked in our diets. The prevalence of sugar in various processed foods contributes to a host of health issues, including insulin resistance syndrome, metabolic syndrome, cardiovascular disease, and diabetes. Obesity, stemming from excessive sugar intake, can reduce life expectancy by up to 20 years. While sugars from fruits, vegetables, and grains can be a healthy part of your diet, excess sugar should be avoided. Opt for whole foods, minimize processed choices, and choose nourishing options to protect your health and extend your life.
Excess drinking also ultimately reduces blood sugar, as the pancreas struggles to restore balance, leading to increased hunger and overeating. It is advisable to limit alcohol consumption to just a glass or two of wine over a weekend at most. The potential harm caused by heavy drinking far outweighs any fleeting pleasure it may offer.
Among all our detrimental habits, sugar is perhaps the most insidious killer. The American diet is inundated with sugar, found in cereals, baked goods, soft drinks, fast food, frozen vegetables, canned fruit, yogurt, salad dressings, and virtually every processed food imaginable. Prolonged exposure to excessive sugar takes a toll on the pancreas, hindering its insulin production or causing cells to become resistant to insulin’s effects. As a result, excess sugar gets converted into fat, contributing to a cluster of health conditions collectively known as insulin resistance syndrome or metabolic syndrome. This significantly heightens the risk of developing cardiovascular disease or diabetes. Obesity, often linked to excessive sugar intake, can reduce life expectancy by as much as five to 20 years.
While sugars from fruits, vegetables, and grains play a crucial role in a healthy diet when consumed in appropriate amounts, the overconsumption of sugar is undeniably harmful. Strive to regulate your sugar intake by avoiding processed foods and sugary beverages, and instead, savor the sweetness of fruits while treating yourself occasionally to indulgences like ice cream. Being mindful of your sugar intake is paramount in maintaining your well-being and overall health.
- Avoid Risky Behavior.
Unintentional poisoning stands as the primary cause of accidental deaths worldwide, with hundreds of thousands of cases resulting from pain medications, sedatives, antidepressants, cardiovascular drugs, and household cleaning substances. To protect yourself and others, diligently follow medication warning labels, exercise caution with vapors from cleaning fluids and perfumes, and securely store hazardous items such as pesticides, paint, and batteries.
Road accidents follow closely, claiming approximately 40,000 lives annually in the United States. These accidents often stem from speeding, reckless driving, drunk driving, inclement weather, and distractions. It is essential to prioritize responsible behavior while driving, avoiding texting, talking on the phone, eating, reading, or fiddling excessively with dashboard controls while operating a motor vehicle. Let us all commit to safe practices on the roads and contribute to reducing accident-related fatalities.
- Embrace Time-Restricted Eating for Extended Life.
Believe it or not, eating less food can significantly extend your life by up to seven years. Caloric restriction has proven to be a reliable approach in mitigating common health issues such as diabetes, cancer, heart disease, cognitive decline, obesity, and insulin resistance. Though it may seem counterintuitive, slightly limiting calorie intake can lead to improved overall health.
For those new to calorie restriction, I recommend starting with a 16:8-hour intermittent fasting regimen. In this approach, you consume all your meals within an eight-hour window, such as between 8 a.m. and 4 p.m. or 10 a.m. and 6 p.m. Intermittent fasting has demonstrated benefits in weight loss, insulin stability, cholesterol levels, blood pressure, as well as enhanced energy and mental alertness, ultimately contributing to a longer life.
As you acclimate to time-restricted eating, you can explore an 18:6 model, where you consume all your calories between noon and 6 p.m., for instance. Clinical data strongly support the positive effects of intermittent fasting on weight loss, insulin stability, cholesterol levels, blood pressure, energy, and mental alertness, adding further years to your life. Additionally, consider focusing on early-day eating, as it aids in weight loss, reduces blood sugar, insulin, and triglyceride levels while boosting calorie-burning efficiency compared to consuming large dinners later in the day.
- Nourish Your Body: Let Food Be Your Medicine.
A poor diet stands as the primary driver of noncommunicable diseases worldwide, claiming the lives of at least 11 million people annually. High salt intake is associated with increased risks of stroke and heart disease, while cancer is linked to the consumption of processed foods and red meat. Additionally, excess calorie intake contributes to the rise of obesity and diabetes, not to mention the well-documented dangers of excessive sugar consumption.
To safeguard yourself against the risk of cancer, cardiovascular disease, and diabetes, make it a point to include at least one plant-based dish in every meal. For instance, incorporate nutritious vegetables like broccoli, cauliflower, asparagus, or zucchini as sides during lunch and dinner. Carrots, beets, and sweet potatoes are excellent choices, as they support a healthy microbiome and help prevent obesity. When it comes to snacking, opt for wholesome options like berries, nuts, or fresh veggies. A simple yet effective rule to follow is to “eat the rainbow,” ensuring that your diet encompasses vegetables of various colors, each offering unique phytonutrients crucial for maintaining good health.
Other essential tips include avoiding processed foods, opting for organic choices, and incorporating healthy fats from sources like olive oil, fatty fish, nuts, and avocados. Consider limiting the consumption of dairy and red meat while staying well-hydrated by increasing your water intake.
- Supplement Your Nutrition Wisely.
The supplements market is vast, offering numerous products that claim to provide specific longevity benefits. However, it’s crucial to recognize that this industry is not well-regulated, and some supplements may interfere with prescription drugs or contain subpar and potentially harmful ingredients. Despite this, I firmly believe in the potential benefits of supplements and personally take dozens of them daily. To navigate this landscape safely, conduct thorough research, choose the highest-quality supplements within your budget, and consult with your physician before adding them to your regimen.
While some supplements like metformin, resveratrol, NMN (a derivative of niacin), and NR (a form of vitamin B3) have generated interest, I advise caution and recommend focusing on a balanced diet for now. As research progresses, more evidence will emerge, guiding us on the efficacy and safety of these supplements. To aid you in this journey, you can find an infographic with guidance on various supplements and their benefits at sergeyyoung.com. Utilize it as a starting point for meaningful conversations with your doctor.
- Get Moving: Embrace the Power of Exercise.
Exercise proves to be a potent remedy against many “killer monster” diseases, reducing the risk of premature death by 30% to 35%. Even just 15 to 25 minutes of moderate exercise per day can add three years to the life of an individual struggling with obesity and seven years for those in good physical shape. Regular physical activity not only improves cardiovascular and pulmonary health but also significantly lowers the risk of bladder, breast, colon, and stomach cancers.
Engaging in sports and physical training strengthens muscles and bones, reduces inflammation, nourishes cognitive abilities, and moderates hormones, all while providing an array of other benefits. While high-intensity interval training (HIIT) has gained popularity for its metabolism-boosting effects, the choice of exercise matters less than simply being active. Incorporate regular movement and increased intensity into your daily routine, whether it’s brisk walking, taking the stairs, walking the dog, or adopting a standing desk to remain active throughout the day. Remember, every step counts and adds up to a healthier and longer life.
- Unleash the Power of Sleep: Make it Your Superpower.
Discover the extraordinary benefits of a good night’s sleep. Even a mere hour of sleep deprivation on a single day can elevate your risk of a heart attack by a staggering 24%! Extensive research, spanning over 15,000 studies, has linked getting less than seven hours of sleep per night to a myriad of health issues, including coronary heart disease, stroke, asthma, atherosclerosis, chronic obstructive pulmonary disease, arthritis, depression, high blood sugar, diabetes, and kidney disease. Astonishingly, these risks persist even after accounting for other factors such as smoking and obesity.
Compelling evidence from at least 20 studies involving millions of sleepers has established a clear link between inadequate sleep and a shorter lifespan. To ensure you reap the benefits of proper rest, dedicate at least eight hours to being in bed per night, aiming for a minimum of seven hours of rejuvenating sleep.
Maximize the quality of your slumber by using sleep-tracking apps or devices and creating a sleep-conducive environment. Sleep in absolute darkness and maintain a cool room temperature to optimize your sleeping conditions.
- Embrace Mindfulness: Power Over Matter.
Mindfulness meditation offers a treasure trove of benefits, transforming your well-being on multiple levels. By engaging in mindfulness practices, you can reduce stress and anxiety, heighten self-awareness, nurture empathy, sharpen cognitive abilities, and cultivate happiness.
Stress, a notorious age accelerator, triggers the release of fight-or-flight hormones like adrenaline and cortisol, resulting in elevated heart rate, dilated pupils, suppressed pain response and immune system, increased blood pressure, and a surge of glucose into the bloodstream. Chronic stress exerts detrimental effects on your body, damaging blood vessels, raising blood pressure, increasing the risk of stroke, heart attacks, and disrupting libido while suppressing your immune defenses.
Combat the detrimental effects of stress by embracing mindfulness meditation, which activates the parasympathetic nervous system, leading to reduced blood pressure, slower heart and breathing rates, and counteracting the fight-or-flight response. In intriguing recent studies, meditation’s positive impact on telomeres, protective caps at the ends of DNA strands, has been revealed. Regular meditation for as little as three months has been shown to lengthen telomeres, a clear sign of cellular aging reduction.
To enhance your longevity and overall well-being or simply experience a more fulfilling and joyful life, consider adopting a regular meditation practice. Even dedicating as little as 12 to 15 minutes daily can yield remarkable benefits. Utilize meditation apps such as Calm, Headspace, or neuroscientist Sam Harris’ guided meditation app, Waking Up, to embark on your mindfulness journey.
- Cultivate a Youthful Mindset: Think and Grow Young.
Age is not solely defined by the years passed; it is also intertwined with how we perceive ourselves. Embrace the concept of “thinking and growing young.”
Finding purpose and passion in life, often referred to as ikigai by the Japanese, can have profound effects on longevity. Embracing this “reason to live” has been identified as a factor contributing to the remarkable longevity of Okinawans, where women live an average of 90 years and men 84 years. Studies show that those who identify their ikigai experience an increased likelihood of outliving their peers.
Expressing gratitude is another powerful tool for enhancing longevity. Research from the Boston University School of Medicine reveals that individuals who adopt an optimistic outlook can extend their lifespan by 11 to 15% and are more likely to achieve “exceptional longevity.”
Engaging in volunteer work can also work wonders for longevity. Older adults who volunteer for two or more organizations enjoy a 44% reduced risk of early mortality compared to non-volunteers.
As you embark on your quest to embrace new technologies and live a longer, healthier life, remember to explore various avenues that resonate with you. Whether it’s trying innovative approaches or simple lifestyle changes, stay committed to the journey of “Growing Young.” The key lies in finding what brings purpose and happiness to your life and nurturing that sense of fulfillment and joy.
