Sorry to tell you like that, but you're not going to win the race against the years by drinking a glass of a magic elixir from the depths of South East Asia...
Anyway, I don't know of anything like it. live longer in good health. If you have the formula, I'm a taker. However, it is possible to live a longer and healthier life by battling chronic diseases such as heart disease, cancer and diabetes. These are indeed the leading causes of premature death.
Although the fight against accelerated aging is quite complex, you can fight it by cultivating simple lifestyle habits.
For example, it is common knowledge that inactivity and loss of muscle mass accelerate aging. However, few people are aware of the fact that these factors have an influence on our body until the functioning of our cells.
You will also understand to what extent our diet plays a role in the phenomenon of aging.
So, follow me to discover 7 daily habits for stay as young and active as possible. No miracle in sight, but a lot of common sense...
Table of Contents
7 habits to live longer
1. Eat right
Diet plays an important role in limiting the rate of aging. Above all, you must follow 2 essential rules:
Avoid large meals
If you want to live to be at least 100, get into the habit of eating the amount your body really needs.
Author Dan Buettner, who has studied the longevity of populations around the world, found that the oldest Japanese were the ones who stopped eating when they felt full at 80 TP2T.
Researchers at St. Louis University in Missouri made the same finding in a 2008 study. Reasonable food intake reduces the production of the thyroid hormone T3 (triiodothyronine). This is important, because this hormone slows down the metabolism and speeds up the aging process.
Eat fruits and vegetables
Your mom may have told you this a thousand times, but it's true. You should eat fruits and green vegetables every day.
People who do experience far fewer chronic diseases, have fewer problems with being overweight, and live longer.
So put some color in your dishes. Even if you're making a pasta dish, add spinach, broccoli or carrots on the side. This will reduce your carbohydrate intake while eating healthier.
2. Consume omega-3s
Well, it's true that you have often heard of omega-3s and that you are given a little of them in all sauces, including in butter substitutes which are nevertheless quite unhealthy.
But to help you understand the importance of long-chain fatty acids called omega-3s, you need to understand a scientific fact that I will try to clarify:
The aging of chromosomes
Scientists have discovered how to measure the aging rate of our chromosomes by observing the degradation of their protective capsule. The ends of your chromosomes have a kind of tough cap called telomere. These telomeres prevent your DNA from being damaged during cell division.
As you age and your cells reproduce over and over again, telomeres get damaged. When they are completely worn out, your chromosomes and DNA are no longer protected and your cells die.
An increase in the causes of inflammation and oxidation in your body accelerates the rate at which your telomeres break down.
However, there is an effective way to reduce inflammation and oxidation in your body: the consumption of omega-3s.
The good sources of omega-3 to live longer
Avoid industrial products that offer you omega-3s in barely edible products to give you a clear conscience.
Eat real foods or supplements made from them instead:
- Oily fish (salmon, mackerel, herring) and cod liver oil
- Rapeseed oil (canola oil in Canada)
- Nuts (or oils derived from them)
- Flax (seed or oil)
- Eggs from free-range poultry
- Green vegetables (spinach, lamb’s lettuce, etc.)
- Meat from free-range animals. The richest are rabbit, goose, wild game or snails!
If, like me, you want an easy way to always have omega-3s in your diet, the easiest way is to buy good quality fish oil from wild fish like that of Natura Force.
3. Move more
It's obviously an essential part of your fight against the effects of aging because inactivity and muscle loss accelerate the aging process.
But the changes in the size of your muscles and their quality down to the cellular level can be counteracted by your physical activity. Sport is the closest thing in reality to the fountain of youth.
A 2008 study found that regular high-intensity training such as HIIT Tabata increases life expectancy by 4 years. This is hardly surprising when you know the effect of sport on the heart, mind and metabolism.
Even a moderate physical activity such as 30 minutes of walking can drastically reduce the risk of heart disease.
And don't forget that sport contributes to fat loss, which is an undeniable advantage in the fight against overweight.
If you have a minute, watch the video of John Pistone, an 80-year-old incredible sportsman:
Frankly, I would like to be able to do the same at his age!!! Not you ?
But for that, you must absolutely respect the following point:
4. To live longer, don't smoke
Frankly, I feel like I'm throwing a strong open saying that. But it must be remembered again and again since many people smoke.
Here's what I think of it in pictures:
Well, I know that for most smokers, pictures do not change anything. But it's really a sad habit, almost self-harm.
Quitting smoking is the best thing you can do for your health and life expectancy. A study made public by the very serious American Journal of Public Health found that women who quit smoking at age 35 add about 6 to 8 years to their life expectancy. IT'S HUGE !
Of course, the ideal is never to start (like me). But if you got caught in the trap, do everything to stop quickly.
Be convinced that there is no way to smoke that is healthy, whether it is smoking organic or shisha, using cigarettes with filters, buying only the best cigars from Cuba or anything else. Any smoke entering your lungs increases your chances of having a stroke, heart attack, lung cancer, gangrene, etc.
Anyway, playing sports to take care of yourself and be in shape is totally incompatible with the habit of smoking.
Then, you see...
5. Your sleep is a priority
Most people easily sacrifice their sleep time. This is probably your case if you have too much work, too many activities or a family to take care of.
However, sometimes we sacrifice our sleep time for television, video games and other non-essential hobbies. What a pity !
An adult needs 7-9 hours of good quality sleep. Not only does it help you be more efficient during your day, but it also makes you more bearable to others 😉
Basically, getting enough sleep increases your ability to concentrate, your memory, your productivity, your energy, and your mood. So why voluntarily deprive yourself of it?
Also, you should know that your sleep has a big impact on your testosterone levels. Sleep promotes muscle mass gain. And this is also valid for women, even if their production of this hormone is lower than that of men.
6. Drink little alcohol
Please note that I am not saying that you should not drink alcohol. For my part, there are 2 alcohols that I like: red wine, preferably Bordeaux, and Scotch whisky. Both have health benefits, as long as they are consumed in moderation.
But you must be aware that drinking alcohol too regularly increases the risk of cancer of the throat, esophagus, stomach, liver (my grandfather died of it), intestines and breasts.
Alcohol irritates the esophagus and stomach. It can attack your body tissues, causing ulcers in the esophagus, stomach, and duodenum. Too much alcohol, even good quality, can poison your pancreas and cause severe pain in the abdomen or back.
And here, I am only talking about the physical consequences. To this should be added all the social consequences. I have seen many people ruin their entire professional and family life because of alcohol.
In fact, the less you drink, the more likely you are to live a long and social life. Also, you have the right to like a drink from time to time, but always be on your guard. Friend's advice !
7. Turn off the TV to live longer
Already in 1981, our dear Francis Cabrel (I am a fan) wrote:
Turn on the television sets,
Locked the doors of conversations
But do you know that spending too much time in front of the TV ruins your physical health. And I'm not talking about your mental health, which takes a serious hit in front of “Les Marseillais à Miami” (why not Kabul instead? 😀 ).
A scientific study conducted in 2010 in the USA revealed that people who watch television at least 4 hours a day have a 46 % chance of dying prematurely than those who spend less than 2 hours watching it. You should know that 4 hours correspond to the average time spent by the French in front of their screen.
Imagine what you can do in 2 more hours a day. Already, that leaves you more than enough time to do a great HIIT session in less than 30 minutes, and time with your spouse, family and friends.
So turn off that TV for a bit…and do more exercise.
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