Longevity’s goal is to live as long and healthy a life as possible. Because those who lay the foundations early will continue to benefit from them in old age. But how does that work?
Living long and reaching the age of 80 or more is no longer uncommon in our latitudes. As a rule, however, progressive aging is accompanied by health problems. So how do you manage to grow older and still stay healthy? Longevity promises exactly that. We reveal what these measures are in this guide.
What does longevity actually mean?
Anyone who gets old often has to expect impairments. Anyone who manages to maintain their physical and mental fitness well into old age has done everything right when it comes to longevity. Translated, the term means “longevity”.
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In the USA it has long since gone beyond that. Self-optimization also often includes medical interventions, such as hormone injections. These are often expensive and have little scientific research. And that doesn’t have to be the case. There are a few simple measures that keep us healthy, fit and young.
Seven strategies for longevity: Stay fit and healthy for a long time
1. Change your diet
A healthy diet is the be-all and end-all for physical well-being and of course for physical and mental fitness, even in old age. There are foods that are particularly good for the body and that even have health-promoting properties, such as supporting metabolism or strengthening the immune system. What should often end up on your plate:
- Legumes such as beans, peas, lentils and chickpeas
- Fruits like pineapple, avocado and red berries
- Vegetables like broccoli, cauliflower, Brussels sprouts and arugula
- Nuts like walnuts, almonds and pistachios
- oatmeal
- Fish
- Garlic, ginger and chili
- Oils with monounsaturated fatty acids such as linseed oil and olive oil
- Whole grain products such as bread and pasta
- Green tea
- Dark chocolate
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2. Don’t eat too much
Reducing calories and eating less can also provide an energy boost. In Japan, there is a concept called “Hara hachi bu,” which is primarily practiced by the people of the island of Okinawa, who are known for their longevity and high life expectancy. It means something like “Eat until you are 80 percent full”.
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Methods such as fasting or intermittent fasting can also have health effects. However, care should always be taken to ensure a sufficient intake of vitamins and minerals. This is usually possible without any problems with a balanced diet. If you want to be on the safe side, take nutritional supplements.
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3. Lots of exercise at every age
It’s nothing new that regular exercise is beneficial for the body and mind and promotes a long, healthy life. Moderate sports sessions are completely sufficient for this. The main thing is that we really exercise regularly, at least three to five hours a week. In addition to endurance sports, strengthening strength training should also be completed from time to time. Which sports and movement sequences can be easily integrated into everyday life:
- Ride a bike
- To swim
- Morning fitness and strength exercises
- Quick walk
- Take the stairs instead of the elevator
- Cover short distances on foot or by bike
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4. Live longer without stress
Stress accelerates the aging process and also affects us psychologically. There are numerous methods to relax in stressful everyday life, such as meditation, walking, progressive muscle relaxation, massages, baths, saunas and, above all, lots of rest.
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5. Sleep well
Too little sleep is unhealthy for your body and mind. To support longevity, adults should sleep at least seven to eight hours per night. Good quality sleep is of course essential.
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6. Less alcohol and no cigarettes
We all know that alcohol and cigarettes make you sick and even carry the risk of dying prematurely. To live a long life, you should avoid smoking completely.
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If you can’t go without a glass of wine or beer, you should limit your consumption to a maximum of three to five glasses per week. Or how about a non-alcoholic wine instead?
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7. Psychological stability through social contacts
Anyone who has a social network around them will be supported and avoid loneliness, depression and the associated physical suffering in old age. Daily exchange with others and joint activities are important – this ensures a healthy psyche and promotes longevity.
Longevity: just a trend?
The longevity trend is long-lasting in the truest sense of the word. It describes our longing to stay fit and healthy for a long time. And this can be supported with just a few measures. If you want to avoid medical procedures, you can use a few simple methods and optimize your body for a long life with the right diet, healthy sleep, enough exercise and stress reduction.
Source: Stern
I’m Caroline, a journalist and author for 24 Hours Worlds. I specialize in health-related news and stories, bringing real-world impact to readers across the globe. With my experience in journalism and writing in both print and online formats, I strive to provide reliable information that resonates with audiences from all walks of life.
