ISLAMABAD: Taking proactive steps in your 20s and 30s can significantly impact your chances of living a longer, healthier life, according to longevity experts. Incorporating simple healthy habits into your daily routine can contribute to overall well-being and longevity. Here are five habits to adopt for a better chance of reaching the age of 100:
Mediterranean Diet for Longevity
A 20-year study from the University of Barcelona suggests that following a Mediterranean diet, rich in fruits, vegetables, olive oil, and fish, could add years to your life.
Registered dietitian Clare Thornton-Wood recommends the Mediterranean diet as one of the best eating patterns for longevity and anti-ageing.
Five Workout Pillars
Personal trainer and sports scientist Luke Worthington emphasizes five fitness pillars for optimal exercise. These fitness pillars include strength, cardiovascular fitness, mobility, body composition, and emotional well-being. Consistent exercise in your 20s and 30s can set the foundation for a healthy, active life.
Prioritize Heart Health
Preventative cardiologist Dr Nicole Harkin stresses the importance of lifestyle habits for heart health. Building a proactive heart health plan, especially with a family history of heart disease, can significantly impact future well-being.
Sun Protection for Skin Health
Daily use of sunscreen, particularly on sunny days, can protect against skin cancer. Melanoma cases reached record highs, making daily sun protection a crucial habit.
Brain Health and Overall Well-Being
Dr Dale Bredesen, a neuroscience researcher, suggests that improving brain health positively impacts overall body health. Incorporating plant-based foods, especially cruciferous vegetables, and minimizing ultra-processed foods can support brain health.
Adequate exercise and sleep also contribute to cognitive well-being.
Taking these steps in your younger years can set the stage for a longer, healthier life. Proactive measures in diet, exercise, and overall health can significantly impact the aging process and improve the quality of life as you reach 100.
