What is the secret of – if not eternal a life, then a long life, that is also well lived? Kathleen Baird-Murray asks the experts for their tips on how to live longer and prioritize your health.
1. The goal: 10 more years of a life you love
“We have improved lifespan,” says Professor Tim Spector OBE, genetic epidemiologist, author of The new science of eating welland the scientific co-founder of ZOE, the personalized nutrition company “but we haven’t really improved health.” There is a lot that medical science can do to save your life, but for chronic diseases like heart disease, diabetes, dementia, stroke and cancer, we need to be better equipped to help ourselves. Spector states that it can be slow to get diagnosed and treated, with the real reason why cancer statistics are rising has more to do with the fact that our lifestyle is deteriorating. “The best thing we can do is change our mentality. Instead of just waiting for our bodies to fall apart and then undergoing somewhat ineffective treatments, the mindset should be, “How can I have ten more years of healthy living, of a life I can enjoy?”
2. Knowledge is power
“Our genetic makeup only presents a possibility of risk,” says Dr. Sabine Donnai, founder and CEO of Viavi Health Strategy. “Think of it as a card game. The hand you’re dealt – your genetic makeup – are the cards, so play it smart. That starts with looking at your cards and understanding the rules of the game.” Her own four ‘non-negotiable’ rules are: avoiding sugars, supplementing with vitamin D and Omega3, maintaining (or increasing) muscle mass and meditation. Donnai advises her patients to opt for two types of tests if they want to understand their longevity potential: tests that measure the onset of chronic diseases (glucose, insulin, GSP, low-density lipoprotein or cholesterol, body mass index and blood levels of inflammation) . ); and those that measure different biological ages, for which she advocates the Dunedin Rate of Aging Test. Ask your doctor for an annual blood test; or book with Dr. Donnai herself.
3. Go on vacation with a long life
Likewise, you can combine your annual vacation with a visit to a spa for longevity and take advantage of the medicalized, diagnosis-oriented wellness programs designed to maximize our health just when we are most relaxed. The downside: Optimal health and stunning locations come at a price, and it’s not cheap, but it is Vogues list of dream health destinations are: Mayrleven, and its groundbreaking personalized diets, medical support and anti-inflammatory programs designed to slow biological aging, all while set in the spectacular setting of Austria’s Lake Altaussee; Burgenstock Hotel and Alpine Spa in Switzerland, with state-of-the-art diagnostic tests against the backdrop of the dramatic Lake Lucerne. There is also SHA Wellbeing and the advice on healthy aging, complete with telomere length and senescence immune profiling, as well as their delicious and world-renowned macrobiotic menu, while Six Senses Ibiza and the RoseBar longevity programs where, over a period of one, three or seven days, their medical experts help you discover new ways to revitalize you, through nutritional support, exercise, biohacking and specific treatments around cutting-edge longevity science; or the excellent Merano Palace, in Italy, with its new Revital Detox for Longevity program, which combines traditional Chinese medicine and the latest Western science with a nutritionally balanced menu in an effort to find balance between body and mind. With panoramic mountain views and endless nature trails to hike, it’s both relaxing and life-changing.
4. Avoid ultra-processed foods
Keep your gut healthy by eating 30 different plants a week so you have enough diversity in your diet, says Spector, who also prioritizes the four K’s: kefir, (sour) kraut, kimchi and kombucha, which have been shown to are all effective. reduce inflammation. In the meantime, avoid processed foods at all costs. Here’s a wake-up call: Eating ultra-processed foods alone increases your risk of death by 29 percent, according to a report in the American Journal of Epidemiology “Ultra-processed foods have such a detrimental effect on our health throughout our lives,” says Spector. “And that’s because it affects our gut health. We don’t have the full data yet, it’s still quite new, but when you combine the epidemic of ultra-processed foods and our lack of gut health, these have the biggest impact on our health and longevity.”
5. A smoothie for life
“This smoothie always makes me feel great, it keeps me full for hours and it feels nourishing for my body,” says Rhian Stephenson, the nutritional therapist and naturopath who founded the supplement brand. ARTAH. Stephenson swears by blood sugar control, food quality, and what she calls a “longevity cleanse” twice a year, focusing on cellular repair and rejuvenation, to stay healthy.
Each of the smoothie ingredients plays a role. A few slices of peeled turmeric and ginger have anti-inflammatory properties; a tablespoon of chia seeds provides amino acids and fiber; one avocado is a healthy source of fat; two Medjool dates add fiber; three handfuls of mixed dark frozen fruits and a handful of vegetables are rich in vitamins, minerals and polyphenols. Stephenson also adds a dose Artah cellular hydration, for essential electrolytes, extra vitamin C and adaptogenic Maca. Mix with 250 ml of water and 250 ml of plant-based milk and add more water if necessary. Serves two.
6. Take care of your teeth
Take care of your teeth; Gum disease, an indicator of chronic inflammation, is increasingly linked to a wide range of health problems, from Alzheimer’s disease to heart disease and diabetes. Dr. Milad Shadrooh, Oral-B Dental Ambassador, recommends brushing twice a day for two minutes with an electric toothbrush before breakfast and then again before going to bed in the evening, as well as rinsing once a day with a good mouthwash and once a day flossing with interdental brushes or a mouth rinse. irrigator. “You also need a good toothpaste with the right amount of fluoride (1450 ppm for adults) as this reduces the risk of tooth decay,” he says. “It is important not to swallow the toothpaste, but to spit out the excess. Do not rinse afterwards, as the fluoride will continue to protect the teeth.”
In addition to avoiding sugar in your diet, smoking – including vaping – is a big no. “We are now starting to see research showing the negative effects of vaping on our oral health. Those who smoke are at a much greater risk of developing gum disease, tooth loss and oral cancer.”
7. Strength training is key
“As the years go by, you have to work harder to maintain your muscle mass,” says Dr. Donnai. “Strength training increases production of growth hormone, collagen, sex hormones and energy, helping you de-stress and keep your body fat down.”
8. Ice cream, ice cream baby
From immersing your face in cold water (I wouldn’t recommend this if you’re prone to broken capillaries or rosacea) to cold showers, to state-of-the-art cryochambers, there’s an ice bath available for you. With mounting evidence that controlled exposure to cold can reduce inflammation and extend lifespan, Lakes at Yoo is now offering guided cold water immersions as part of its new wellness development program to stimulate and rev up metabolism. Brass Monkey’s ice bath is set to below two degrees, releasing 15-30mm sheets of ice in cycles, so you’re bathing in ice instead of just icy water.
9. Relationships affect your health
“An often underestimated factor for longevity is social commitment,” says TCM practitioner, Dr. John Tsagaris, “as loneliness and social isolation have been linked to a higher risk of chronic disease and premature death.” But beware of the fear of being alone if it will keep you in an unhappy relationship longer. “Staying with someone who is destructively critical and unkind is debilitating to the psyche and the soma,” says Jane Haynes. “Whatever our relationship status, we all – from birth to death – need people to communicate with and ideally have at least one intimate relationship where we can drop our mask and be acknowledged in our vulnerability. No one likes waking up alone in the dark with a panic attack, but is it even worse when there’s someone there who doesn’t care?”
10. Good night, sleep well
Do as yogis do and push away the cyclical pattern of negative postures so that tomorrow becomes an even better day. “It is an uncompromising step towards longevity,” says Sandeep Agarwalla Premananda, head of yoga at the Ananda in the Himalayas. He suggests a Review of the Day, where we “review” the actions and behaviors of our day before we go to sleep. “The practice makes you aware of your limitations and consciously breaks negative patterns.”