How to live longer: Expert divulges five tips to extend longevity by more than a decade
Martin Daubney suggests a 'vegan tax' as they 'live longer'
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Dr Federica, Chief Nutrition Scientist for Indi Supplements, recommends adopting healthy habits to increase your life expectancy by more than a decade. It’s time to embody the attitudes seen by the people of: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. One of the best ways to extend your longevity is to optimise your nutrition.
Populations in the Blue Zones primarily eat a plant-based diet, consisting of:
“Eating a combination of these foods every day helps support our body’s immune and anti-inflammatory functions for a long and healthy life,” said Dr Federica.
Those living in the Blue Zones live in geographical locations whereby regular movement is incorporated into their daily lives.
If you’d like to reach an older age, but in good shape, then you need to move more.
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This could be as simple as taking a walk everyday, whether it’s to clear your mind, to pop to the shops, or to get your steps in.
Another tip shared by Dr Frederica is to “consume consciously” – a lesson we can learn from people of Okinawa, Japan.
There, which has the world’s highest proportion of centenarians, a 2500-year-old mantra exists: “Hara hachi bu.”
This means to eat until you’re feeling 80 percent full – rather than eating until you’re bloated.
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“People in the Blue Zones eat their smallest meal in the late afternoon or early evening and then don’t eat again for the rest of the day,” added Dr Federica.
“Adopting habits such as trying to consume your food more slowly, eating from a smaller plate and ensuring you are totally present and not distracted at meal times can help you harness this mantra.”
Dr Frederica also encourages people to “drink moderately”, which here in the UK is less than 14 units weekly.
The last of her recommendations include managing stress in a healthy way.
“We know that food is made up of complex chemical structures, which interact with one other as well as with our gut microbes and our cells,” Dr Federica began.
“What’s exciting to see (in recent research) is how plants can act to help improve our health in clinically measurable ways, including managing levels of stress.
“Nature’s pharmacy includes polyphenols in dark plants and fruits, such as cavolo nero and haskap berries, which help counteract oxidative stress.”
Dr Frederica added that reishi mushroom may also “improve your body’s ability to cope with stress”.
Five ways to live longer:
- Optimise nutrition
- Maintain movement
- Consume consciously
- Drink moderately
- Manage stress.
A healthy diet and exercise are key ways to lower your risk of various health conditions.
Examples include high blood pressure, type 2 diabetes, heart disease, and high cholesterol.
All of these health conditions could hinder life expectancy, so it’s important to try and be the healthiest that you can be.
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