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Top science-backed tips from physicians that could enhance your longevity in 2021
February 8, 2021
- 2020 had its fair share of hiccups, but it also gave us some great tips to enhance our longevity going into 2021.
- These tips are derived from recognized personalities in the field of longevity, as well as from information backed from years and years of extensive research.
- They are quite unique and diverse, ranging from transforming our diet, to exercising, to avoiding being an active or passive smoker when around vape pens.
As a high-income country, one would expect the United States to have a life expectancy that is at par—or perhaps even greater—than that of countries in a somewhat similar financial and economic bracket.
But that’s not the case:
In fact, in 2019, the CDC revealed that the United States has one of the shortest life expectancies of any high-income country in the world. As per data from the CDC, the average American life expectancy is about 78.8 years. In comparison, countries like Australia and France each have a life expectancy of about 82.6 years; whereas countries like Germany and the United Kingdom have a life expectancy of about 81 years.
But living this long doesn’t always guarantee a higher quality of life; as quality largely depends on a person’s lifestyle and habit choices.
Nevertheless, while 2020 might have been marred with daunting headlines during the COVID-19 pandemic, it also brought with it groundbreaking revelations in the quest for human longevity.
With this in mind, let’s take a look at some of the essential habits recommended by experts in 2020 for your personal journey towards longevity.
Eating Well
In the field of longevity, one of the most prominent personalities has to be journalist Dan Buettner. He has contributed heavily to the science of aging, and even published critically acclaimed books such as The Blue Zones Solution; an in-depth look into different geographical areas on this planet where people tend to live longer than others. His most recent book, The Blue Zones Kitchen, zeroes in on the daily diets of people that live in these areas. According to Buettner, individuals who live longer tend to forego meat from their diets, and consume meals composed mainly of plants. In fact, Blue Zone residents consume roughly 2 ounces less meat than the average American, and indulges in meat-consumption are infrequent and far between—about 5 times a month. And let’s not even get started on fast-food delights! Buettner notes that Blue Zone residents rarely have steaks, sausages, and burgers on their plate. They partake in these on very rare occasions, and a plant-based dish usually accompanies it. The end result? Well, Blue Zone residents tend to outlive Americans by up to 8 years. Buettner also encourages having olive oil as a staple in the household. He recommends that consuming up to 6 tablespoons of olive oil on a daily basis could minimize the risks of premature mortality by up to 50% But the quest for longevity with Buettner doesn’t end here. He also recommends consuming fish in small amounts instead of looking towards beans as your key source of protein. Typically, a Blue Zone resident will consume up to 3 ounces of fish in one sitting—roughly 3 times a week. That being said, beans are still considered a vital source of longevity in different diets around the world. In fact, the average centenarian (a person over 100 years of age), consumes roughly three times the amount of beans that the average American does. As for snacking, Buettner advises that you limit your sugar intake as much as possible. That’s because the average Blue Zone resident consumes about the same amount of naturally occurring sugar as the average American—but only a fifth of the processed sugar consumed by his contemporary. Instead of good old-fashioned candy, he substitutes his sweet tooth with a handful of fat-rich nuts that duly satiate his hunger puns. And according to Buettner, frequent nut-eaters outlive the average American by up to 2 to 3 years! Sodas are also a no-go zone for the typical Blue Zone residents. They would much rather enjoy their cup of coffee, tea, or a glass of red wine.Physical Activity
It’s a given fact that sweating it out at the gym—or any place for that matter—can add years to your life. Decades of research have shown that physical inactivity and obesity greatly increase your risk of disease and premature mortality. However, the one thing that researchers seem to disagree on is the type of exercise and frequency at which it is considered appropriate. Perhaps the answer lies with either of these two critical studies published in 2020: The first study—which was published in JAMA Internal Medicine—analyzed the connection between mortality and the intensity of physical activity. After studying a cohort of over 400,000 individuals for more than ten years, researchers discovered that patients who engaged in 150 minutes of moderate to high-intensity exercise every single week had lower chances of all-cause mortality. The findings, therefore, imply that 30 minutes of moderate to high-intensity exercise 5 times a week could prevent early death from conditions such as cancer and cardiovascular disease. Additionally, participants that opted for more involving workouts, such as high-intensity interval training and running, had the greatest chance to enhance their longevity. On the other hand, a study carried out and published in BMJ suggests that individuals don’t really have to push themselves while exercising to enhance their longevity. During the study, researchers monitored the habits of more than 44,000 participants to determine just how different exercise routines enhance longevity. While carrying out the study, they discovered that individuals who got in about 30 to 40 minutes of moderate to high-intensity exercises every day greatly reduced their mortality rate compared to sedentary individuals. But the study also discovered that even just 11 minutes of exercise every day could greatly improve an individual’s longevity.How Safe is Vaping?
While vaping is widely considered a less harmful way for nicotine intake in the smoking community, just how safe is it? Well, quite a number of research studies have slowly been pointing out that vaping is, in fact, detrimental to longevity; even for passive smokers who don’t smoke tobacco. One of the most recent and compelling studies was actually published in the Journal of the American Heart Association, and it sought to compare the impacts that cigarettes and vaping pens have on vascular function. During the study, researchers discovered that the damage caused by vaping was more or less similar to that of cigarettes. And that individuals were still at high risk of getting cardiovascular diseases; not to mention shortening their lifespans. Another study published in JAMA Network Open also analyzed the impact that vaping had on a cohort of 21,000 young and healthy individuals. The study found that participants who indulged in vaping in the past had a 21% higher chance of developing some form of respiratory disease as compared to those who had never participated in vaping before. What’s even more surprising is that the study discovered that current vape users have a staggering 40% increased risk of developing a respiratory disease compared to non-vapers. So while vaping might sound relatively harmless, the reality is that it might just be as harmful and dangerous as smoking a cigarette. All in all, it’s wise that we heed the advice given by qualified physicians to help us build a healthier future, and to potentially enhance our longevity.
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