THE ESSENTIAL
- An epidemiologist gives five tips for aging longer and healthier.
- They are based on a better lifestyle: diet, sport, stopping smoking, etc.
- Longevity also depends on our social life.
At the time of wishes, good health is one of the things generally desired. To stay in good health for a long time and age peacefully, a medical epidemiologist provides five tips. In Tea Conversation, Hassan Vally reminds us that if 25% of longevity is determined by our genes, the rest depends on what we do on a daily basis. “There are no silver bullets or shortcuts to living longer, healthier lives, but the science is clear on the key principles.”he warns.
Aging well: adopting a predominantly plant-based diet
The first of these concerns our plate. “Studies overwhelmingly show that a diet rich in plant-based foods is associated with health and longevity.”, explains this specialist from Deakin University, located in Australia. Consuming less meat, processed foods, sugar and salt, and increasing the proportion of plant foods helps reduce the risk of contracting certain diseases such as cardiovascular pathologies and cancer. To succeed in eating more plants, it is possible to follow the Mediterranean diet, rich in vegetables, fruits, whole grains, legumes, nuts and seeds.
Aim for a healthy weight for better health
“Another important way to be healthier is to try to achieve a healthy weight, as obesity increases the risk of many health problems that shorten our lives.”, estimates the epidemiologist. Obesity can increase inflammation and hormonal disorders, which will increase the risk of developing certain diseases, particularly heart diseases, but also strokes, high blood pressure, diabetes and a number of cancers.
Exercising regularly: key to living a long life
Exercising more is probably one of the most common resolutions, and probably one of the hardest to keep. Yet, exercising regularly protects against chronic diseases, reduces stress and improves mental health. “Although exercise helps you control your weight and reduce your body fat, among other things, the effects are broader and include improving your glucose (blood sugar) utilization, lowering your blood pressure , reducing inflammation and improving blood flow”, observes Hassan Wally. To move more, there is no need to spend hours at the gym, you need to integrate more physical activity into your routine: cycling, walking or anything else you like that is easy to do.
Longevity: do not smoke or vape!
“If you want to be healthier and live longer, don't smoke or vape.”, he warns. Smoking is associated with a reduction in lifespan and its quality regardless of the quantity of tobacco consumed. Each cigarette increases the risk of developing various cancers, heart disease and diabetes. “Even if you've been smoking for years, by quitting at any age you can experience health benefits almost immediately and can reverse many of the harmful effects of smoking.”, he believes. On the other hand, he recalls that the long-term effects of vaping are still poorly understood and that this includes health risks.
The entourage also counts
Being in good health also involves those around you and social life. “Lonely and socially isolated people are at much higher risk of dying prematurely and are more likely to suffer from heart disease, stroke, dementia as well as anxiety and depression., notes Hassan Wally. According to him, to age healthy and for many years, it is essential to maintain links with others.