Unlock The Secrets To Living Longer: 4 Simple Habits For Healthspan & Longevity
What are the secrets to living longer? These are not secrets but 4 simple habits that significantly improve healthspan and longevity.
No Need To Bio-hack Your Way To Longevity
H umans have leveraged the power of science, medicine, and technology to advance civilization to heights few dreamed of. There has been a significant shift in the science of extending life. There has also been a rise in biohacking, a series of strategies aimed at optimizing health and increasing healthspan. However, there is no need to spend time biohacking to live longer. These 4 simple habits can almost guarantee longevity and act as the foundation for improving healthspan.
1. Make sleep your best friend
Sleep has gone from an essential part of health to a nuisance in some cases. Hustle culture and excess use of digital devices have limited sleep quantity and quality. High-quality sleep is the foundation of longevity. Sleep is necessary to heal the body, reduce inflammation, remove damaged cells, and preserve overall health. Research shows that people with consistently better sleep habits live longer lives than those who struggle with sleep. Aim for 7-8 hours of quality sleep nightly.
2. Find the right movement for longevity
Movement has seen a steep decline in recent history. People spend hours sedentary at work and at home. Many do not run, jump, or exercise at an advanced age despite the many health benefits. A lack of exercise is linked to disease and increased injury. Exercise also prevents muscle and bone wastage, which leads to a decreased lifespan. Daily walking, such as a 10,000-step target, has been shown to increase health and longevity. Resistance exercise, yoga, biking, and calisthenics are also great for disease prevention and living longer.
3. Ditch the booze and recreational drugs
Having a few drinks every week and a bit more on the weekends adds up. Alcohol consumption and recreational drug use are typical in a world with high stress and easy access to these substances. However, excessive alcohol use can lead to a series of severe lifestyle diseases. If left unaddressed, some people can develop substance use disorders, which impact physical, mental, financial, and social health. Being impaired by substance use also increases the risk of accidents. Consider working with a medical professional to safely quit excessive substance use.
4. Diet is the longevity cheat code
Food can do more than taste good and grant energy. The right diet fuels and sustains the body on a cellular level. Highly processed diets lead to obesity, diabetes, digestive diseases, and cardiovascular disease. Studies show that switching to a healthier diet can add 8-10 years to your life. No amount of exercise or supplement use can overcome a consistently poor diet. At least 80% of the time, eat nutrient-rich meals with minimal ingredients. Doctors recommend a diet of fruits, vegetables, lean proteins, nuts and seeds.
Simplicity goes a long way
One can argue that most longevity hacks are necessary because of the many environmental stressors, processed foods, and other dangers that progress brings. However, even these issues can be overcome by adopting the simple habits mentioned. Proper sleep, diet, exercise, and substance abuse are enough to add several years to life. Take small steps to establish these habits, which will soon become second nature. Over time, these will help create a fulfilling life.