4 pillars to Longevity
Lifespan of humans can be influenced by a wide range of factors, including genetics, lifestyle choices, environmental conditions and medical interventions. It is believed that 25% of life expectancy is determined by genetics and the rest lifestyle.
Longevity refers to the length of time that someone is able to live or remain functional, however a long life does not directly translate into a healthy life. So how do we live longer and healthier at the same time?
Here are 4 pillars to support a longer and healthy life.
Nutrition
A diet plan for longevity should be focused on nutrient-dense, whole foods that provide a wide range of essential vitamins and minerals. Over the last couple of years research related to influence on telomeres, the protective caps at the end of chromosomes, insulin sensitivity and gut microbiome has become increasingly popular in terms of longevity. Although diet should be personalised according to your need and preferences here are some general recommendations to support healthspan.
Focus on plant-based food : aim to include plenty of vegetables, fruits, whole grains, fermented products, nuts and seeds into your diet. These foods are rich in antioxidants, fiber, probiotics and other nutrients that may help protect against chronic diseases.
Eat a variety of colors: try to include a range of different colored fruits and vegetables in your diet. Different colors represent different phytochemicals, which have various health benefits including anti-inflammatory properties, strengthen the immune system, prevent DNA damage and promote DNA repair.
Limit processed foods: processed foods are often high in added sugars, unhealthy fats and artificial ingredients, which are connected to inflammation, insulin resistance, all harmful to health. Try to eat whole, unprocessed foods as much as possible.
Choose healthy fats that support brain health and reduce inflammation. Include fats like those found in avocado, nuts, seeds and fatty fish in your diet. Fish contain Omega-3 and vitamin D, both linked to lengthening of the telomere. Short telomeres are associated with aging and age-related diseases, while longer telomeres are associated with better health outcomes.
Support your gut-brain connection and promote diversity of your gut microbiome by adding probiotics into your diet. Probiotics are live microorganisms that are often found in fermented foods and beverages. Some examples of probiotic-containing foods are : Kimchi, a Korean dish made from fermented vegetables. It contains several strains of lactic acid bacteria and kombucha, a fermented tea that is made by adding a symbiotic culture of bacteria and yeast to sweetened tea to support gut and therefore overall health. Probiotics can also be found as supplements that can be added into your smoothie.
Consider food combining to help lower the glycemic index. The glycemic index is a measure of how quickly carbohydrates in food are converted to glucose and enter the bloodstream causing a rise in blood sugar levels. The lower index of your meals is the greater benefit regarding insulin resistance. Some food combining strategies include combining carbs with healthy fats, protein and fiber. Examples of food combinations are avocado toast or fruit paired with nuts.
Stay Hydrated and drink plenty of water throughout the day. The amount of water you need depends on your activity level.
2. Regular physical activity for body and mindExercise has been linked to longevity and a reduced risk of chronic diseases. When you exercise, the brain produces more Brain-derived neurotrophic factor (BDNF) which promotes the growth and survival of neurons and enhances the ability of neurons to change in response to experiences (neuroplasticity). These changes can help to improve your memory, your learning capabilities and cognitive function. In addition to keeping your brain sharp BDNF can promote the growth of new blood vessels, reducing inflammation and improving insulin sensitivity. It is recommended for a healthy adult to move at least 150 min/week. Studies suggest even more benefits when moving 300 min/week. While any form of physical activity is better than none, some types of exercise have been found to be particularly effective for promoting longevity. Here are some examples :
Strength training such as pilates, a low-impact yet challenging exercise method that is designed to strengthen and lengthen muscles, improve flexibility and enhance body awareness. Pilates not only focuses on deep core muscles to improve stability but also emphasizes controlled motions which can help joint and overall body flexibility as well as reduce stress and tension by paced breathing techniques. Another form of strength training includes weightlifting that can help build and maintain bone density as well as maintaining muscle mass to help reduce the risk of falls and fractures as we age.
Aerobic exercise such as running, cycling improves cardiovascular health, increases oxygen uptake and reduces the risk of cardiovascular and chronic diseases.
High-intensity interval training (HIIT) has been shown to improve cardiovascular health, increase metabolism and improve insulin sensitivity.
Yoga to reduce stress, lower blood pressure, improve balance and flexibility.
3. Sleep
Sleep is important for many aspects of health. For adults it is recommended to sleep seven to nine hours at night. Fewer than six hours is linked to cardiovascular disease, diabetes and cognitive decline. Inadequate sleep also triggers high levels of cortisol in the body, a stress hormone. During sleep the body undergoes cellular repair and restoration, maintaining proper brain and immune function.
Here are some things you can do to improve the quality and quantity of your sleep.
Stick to a consistent sleep schedule every day, even on weekends.
Create a relaxing sleep environment: the bedroom should be quiet, cool and dark. Avoid electronic devices in the bedroom if you can.
Avoid screens one hour before bedtime. The blue light emitted by electronic devices can disrupt your body's production of melatonin, a sleep hormone.
If you sleep enough hours and still feel drowsy and tired all day, consult a doctor without delay.
4. Relationships/Social connections
One of the longest studies made over the course of 80 years known as the "Harvard study of adult development” found that social connectivity and meaningful relationships play an important role for a healthy, long and happy life. Research suggests that having strong social connections can help reduce stress, boost mood and promote healthy behaviour such as exercise, healthy eating and living.
Dr. Yamuna Nalluri. Photo by: Isolina Fedel
About M.D Yamuna
Licensed medical doctor, specializing in General medicine. Functional medicine practitioner and founder of health clinic Kenko Labs.
My mission is empowering individuals to optimal health by being their own best health advocates.
After graduating from medical school in 2015, I have had the privilege of workingwith patients and clients from all walks of life and witnessing the incredible impact that lifestyle changes and preventative care can have on overall health and wellbeing. With a rich heritage from India, I have been provided with an unique perspective on holistic health from a young age and have a deep appreciation for the power of natural remedies and the importance of maintaining balance in all aspects of life.
My interest in health optimization stems from a desire to help people not only manage their illnesses but to proactively take charge of their health and prevent future health problems.
Through my private practice I provide clients with personalized treatments through skin analysis and beauty from within by integrating aesthetic and functional medicine with latest research in health and wellness.
I believe everyone deserves access to good health. That is why I am committed to sharing my knowledge and expertise, to empower others to take charge of their well-being and prolong healthspan.
