Longevity simply means “longer life”. It’s what we all strive for. Evidence shows that lifestyle (which encompasses diet, activity, mindset, emotions, sleep, etc.) affects longevity more than genetics does. This is great news, it means that hereditary factors don’t play as big a role as once thought, and lifestyle has the biggest impact! Here are some things we can do, which we currently know increase lifespan, health and happiness:
1. Be creative and do what you love - Think about Picasso, who died at 91 and painted to the very end (in his last moments he was even said to be painting his nails); or George Burn, a well-known comedian, who died at 100, still doing what he loved having just signed a contract in Las Vegas for comedy shows. The key is to find work that keeps you innovative, nimble, adaptive and even visionary. Having a purpose each day is everything.
2. Eat your vegetables (especially Broccoli!) – Prevention of chronic diseases is an important component of longevity. A diet high in vegetables not only helps to prevent Cancer, Heart disease and Diabetes; but also conditions such as Arthritis and Dementia. The sulforaphane in Broccoli is particularly beneficial for all of these conditions!
3. Get enough sleep – Studies consistently show that too much OR too little sleep is a bad thing when it comes to overall health and longevity. The optimal amount of sleep every night is between 7-8.5 hours. Remember that sleep is the busiest time of the day for our bodies… I can’t stress how important sleep is!
4. Be socially engaged – People who are more socially engaged in their communities, and those with a sense of tribal/family belonging, very often live longer, happier lives. Dan Beuttner does a great TED talk on “The Blue Zones” and how to live to be 100. Click here to watch.
5. Keep your body fit – My darling Nana, at age 87, has just started water aerobics for the first time. This will no doubt add many quality days to her life. We also know that those who live the longest, are often more “naturally active”, meaning they keep their bodies moving throughout the day doing things like walking, lifting, squatting, gardening, playing with grandchildren, cooking, fishing, etc.
6. Eat the right foods – Certain foods, if consumed regularly, have been shown to slow down oxidation in the body, and reduce inflammation; both critical if longevity is to be achieved. These foods are: Raw nuts (especially walnuts), cacao/dark chocolate, blueberries, sweet potato, garlic, green tea, kale, olive oil, pomegranates, wild caught seafood, herbs (especially mint, basil, thyme, and rosemary), avocado, asparagus, and broccoli. Here is a link to lots of wonderful (and delicious) recipes for longevity by the talented Rebecca Katz.
7. Don’t overeat - In the era of “all-you-can-eat” buffets and super-sized meals, it’s difficult NOT to overeat. However, only eating until you’re about 80% full, and the occasional implementation of intermittent fasting are both highly beneficial for longevity.
The key is, to add HEALTHY years to your life, not debilitating ones! The above suggestions will help you do just that!
Until next time, Stacey.
