What’s a low-cost path to a longer life? Mohana Ravindranath reports for the New York Times reports on what the experts advise, and the answer is clear: Skip the expensive memberships and other “fancy” solutions. You don’t need to spend any money for the best results. Simply, exercise daily, eat a healthy diet, and a get bunch of sleep. Some experts in social and behavioral science add that optimism helps.
While genes matter, there’s nothing you can do about them. So, living longer means leading a lifestyle, including:
Exercise: At least 150 minutes of aerobic exercise and strength training a week. You need to get your heart rate up and you also need to build muscle. These workouts reduce your risk of heart disease. Walking is good, but some higher intensity exercise, such as running, is also good.
Healthy diet: As always, experts say that the Mediterranean diet is the way to go. Lots of whole grains, nuts and vegetables. Avoid ultra-processed foods, particularly cured meats. Also, avoid fatty foods like red meat.
In short: Eat lots of unprocessed foods. To lower your costs, it is OK to eat frozen vegetables and fruits. They can be equally healthy as long as they don’t have added stuff. Of course, avoid alcohol and smoking.
Limiting calorie intake and supplements are not good substitutes. Though some studies show that mice live longer on a lower calorie diet.
Sleep: At least seven hours a night.
Sleep masks and white noise machines could help if you are struggling to sleep. You likely don’t need a sleep tracker or a private sleep clinic to sleep. They can raise your anxiety and worsen your sleep. Rather, you need a steady exercise and sleep routine. And, avoid smoking and alcohol.
Why seven hours? In seven hours, your body can regulate hormones and blood sugar levels. Your brain can eliminate toxins.
Optimism: This is a bit trickier for those who tend not to see the glass as half full, which is relatively easy to do these days. Here, Laura Kubzansky, a professor of social and behavioral health at Harvard recommends journaling–writing idle thoughts, whatever makes you happy–and talk therapy, as ways to be more positive. You can also spend time with the people you love or talk to strangers on the street to pick up your spirits.
People with depression or who are socially isolated have a higher risk of dying prematurely. To address depression, make an efforts to spend time with people you enjoy, people who are supportive and kind. If that doesn’t work, some experts advise ketamine therapy or psilocybin.
How do you know if these measures are working? Ask yourself: How am I faring? Do I feel healthy? Is my mind sharp?
What not to do? Avoid taking supplements, getting oxygen treatments or stem cell therapies in place of exercise, eating healthy and a good night’s sleep. That’s what the evidence shows. Maybe the other stuff could help, but the jury’s out and they all pose risks.
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