How to live longer: ‘Secrets’ of extending longevity and slowing ageing at the cell level

Mediterranean diet: Dr Chris reveals health benefits

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Shorter telomeres increase the likelihood of illness. However, lifestyle choices could boost the production of an enzyme that might make telomeres longer, according to WebMD. What does this involve? Firstly, one “secret” of longevity at the cellular level is adhering to a Mediterranean diet. A Mediterranean diet is rich in fruits, vegetables, whole grains, olive oil, and fish.

Sticking to such a diet can “put a serious dent in your chances of getting metabolic syndrome”.

Metabolic syndrome

Experts at the NHS explained that metabolic syndrome describes a combination of diabetes, high blood pressure, and obesity.

The health body elaborated: “It puts you at greater risk of getting coronary heart disease, stroke and other conditions that affect the blood vessels.”

Metabolic syndrome is “dangerous”, but it is estimated to affect one in three older adults aged 50 and over in the UK.

Should you already have metabolic syndrome, you will be pleased to know that the condition is reversible to some extent.

One of the key ways to reverse metabolic syndrome is to eat a “healthy, balanced diet”, such as the Mediterranean diet.

Following such a diet will help to keep blood pressure, cholesterol, and blood sugar levels under control.

Another key measure to reverse metabolic syndrome, and to increase longevity, is to lose excess weight.

WebMD added that slimming down can protect you against heart disease and other conditions that could otherwise “take years off your life”.

“Belly fat is bad for you, so focus on deflating that spare tire,” the health site stated.

The NHS listed other factors that could help reverse or prevent life-shortening metabolic syndrome.

Such life-boosting factors include not smoking, cutting down on alcohol, and exercising regularly.

WebMD noted: “The evidence is clear. People who exercise live longer on average than those who don’t.”

Regular physical activity lowers the risk of:

  • Heart disease
  • Stroke
  • Diabetes
  • Cancer
  • Depression.

Which ever way you do it, the NHS recommends working out for at least 150 minutes each week.

Activities could include swimming, jogging, brisk walking, sports, dancing, and martial arts.

Another “secret” of longevity is to prioritise good quality sleep, which can reduce the risk of obesity and diabetes.

WebMD added: “Snooze for less than five hours a night and you might boost your chances of dying early.”

The NHS states that adults require between seven to nine hours of sleep every night.

The secrets of longevity

  • A Mediterranean diet
  • Lose excess weight
  • Exercise regularly
  • Don’t smoke
  • Reduce alcohol consumption
  • Good quality sleep.

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