How to live longer: Expert divulges five ‘non-negotiable’ tips for boosting longevity

Centenarian reveals SURPRISE drink that helps her live longer

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Life expectancy fell by 1.6 years for men and 1.2 years for women in the North West last year, compared with 1.3 years and 0.9 years in England as a whole, a drop which authorities attribute to the pandemic. As worldwide populations continue to seek the secrets to long life, the goal remains for us to live healthily to the limits of human lifespan. The promise, possibly in the near future, of disease modifying therapies has fuelled the pursuit of longevity gain. Some lifestyle habits, however, have proven the strongest preventative measures of early death.

The number of older people who have at least four different health conditions is set to double by 2035, fuelling concerns that life expectancies will drop even further.

Lifestyle factors remain some of the strongest determinants of illness.Scientists investigating longer life have added different ideas to the mix.

One longevity researcher, however, has identified which ingredients are vital to longevity.

Sleep

Studies have found that people who are sleep deprived – who sleep less than five hours on most nights – have a 65 percent higher death rate than those who sleep between six to seven hours per night.

READ MORE: How to live longer: One food you should never skip – you may shorten your life expectancy

Longevity researcher, Sergey Young, said: “A handful of studies of millions of sleepers show that less sleep can lead to a shorter life.

“Newer studies are strengthening known and suspected relationships between inadequate sleep and a wide range of disorders, including hypertension, obesity and diabetes, and impaired immune functioning.

“I aim for at least seven hours of sleep per night. For me, an essential ingredient for getting quality sleep is darkness. I make sure there’s no light and no electronic devices in my room before bedtime.”

Timing your meals

Late meals can boost weight gain and blood sugar levels regardless of calorie intake, according to recent research.

Young explained: “Clinical data shows that intermittent fasting – an eating pattern where you cycle between periods of eating and fasting – can improve insulin stability, cholesterol levels, blood pressure, mental alertness and energy.

In essence, the approach to intermittent fasting is to eat 30 percent fewer calories, then abstain from eating food for at least 16 hours.

Young added: “To ease into the ‘eat early, and less often’ diet, I started with a 16:8 hour intermittent fasting regimen. This is where you eat all of your meals within an eight-hour period – for instance between 8 a.m and 4 p.m., or between 10 a.m. and 6 p.m.”

Eat more plants

A Lords’ report last year found that healthy eating advice from the government cited food that was too expensive for poorer families.

While certain foods could boost longevity, simply lowering intake of meat-based protein could also be linked to a longer lifespan.

Researchers investigating older populations have discovered that the diets of those living in these regions consist of minimally processed plant-based foods – mostly wholegrains and greens.

Young noted: “To reduce your risk of cardiovascular disease and diabetes, try to have every meal include at least one plant-based dish.

“I typically have broccoli, cauliflower, asparagus or zucchini as a side for lunch and dinner. When I snack, I opt for berries, nuts or fresh veggies.”

Exercise

Exercise, whether it be moderate or vigorous, is key to reaping health and longevity benefits.

Short bouts of light physical activity, such as walking and cleaning, have been shown to increase the life expectancy of older people.

Young noted: “Just 15 to 25 minutes of moderate exercise a day can prolong your life by up to three years if you are obese, and seven years if your are in good shape, one study found.

“Try not to focus on the specific type of exercise you do. Anything that gets you out of the chair, moving and breathing more intensely on a regular basis is going to help.”

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