How to live longer: scientists named five habits that will delay aging

It's never too early to start implementing healthy habits into your daily routine. And it doesn't have to be grueling workouts or strict diets. On the contrary, hard workouts or restrictions will be stressful for the body.

Longevity experts say that even something as simple as wearing sunscreen every day can slow down the aging process. Scientists have named five habits that will delay aging: the details were revealed by The Sun.

First tip

The Mediterranean diet is often touted as one of the healthiest. A diet rich in fruits, vegetables, olive oil, and fish can extend your life by years, according to a study conducted by scientists at the University of Barcelona.

Meanwhile, researchers at Brigham and Women's Hospital have also found that following a Mediterranean diet can increase life expectancy because it contains antioxidant ingredients with anti-inflammatory properties.

Nutritionist Clare Thornton-Wood called this diet "one of the best eating patterns to consider in terms of longevity and aging prevention." However, she advised adding a few extra ingredients in the form of fermented foods as they promote healthy gut bacteria and improve mental health and mood.

It's worth noting that the Mediterranean diet also includes leaner meats, which are eaten in small quantities (scientists often link high consumption of red and processed meats to bowel cancer).

You should also reduce your intake of sugar or ultra-processed foods. Processed foods that are low in fiber, high in sugar or salt, and contain unhealthy additives are often the cause of high blood pressure, heart attacks, and strokes.

Second tip

Remember the five basic principles of training:

1. Strength
2. Cardiovascular system
3. Mobility
4. Body structure
5. Emotional well-being

Gaining strength through training becomes especially important after the age of 30 when we start losing muscle due to age. Another benefit of strength training is that it minimizes the loss of bone density that can lead to osteoporosis.

A useful way to get the most out of your workouts is to perform compound exercises that engage multiple parts of the body at the same time. These include squats, lunges, deadlifts, and push-ups.

Studies have shown that brisk walking for just 11 minutes a day can reduce the risk of premature death by 23 percent.

Third tip

Cardiologist Nicole Harkin said, "If you have a history of serious heart disease in your family, it's important to lay the groundwork for a proactive heart health plan now."

Cardiovascular disease, which affects the heart or blood vessels, is one of the leading causes of premature death, but it can often be largely prevented by leading a healthy lifestyle.

According to Joanne Whitmore, a senior cardiac nurse at the British Heart Foundation, at least 150 minutes of moderate-intensity exercise each week or 75 minutes of vigorous exercise can also help protect the cardiovascular system. She also recommended reducing stress levels whenever possible.

In addition, quitting smoking is the most important thing you can do for your heart health.

Fourth tip

Wearing sunscreen daily can reduce the risk of skin cancer. Although non-melanoma cancers, including squamous cell and basal cell carcinoma, are considered less dangerous than melanoma, recent studies have shown that non-melanomas are now killing more people worldwide.

Dr. Charles Puza, a board-certified dermatologist, recommended applying sunscreen daily. According to him, the cream, along with the use of retinoids at night and the regular use of alpha hydroxy acids, constitute "the three pillars of the fight against aging."

Fifth tip

Dr. Dale Bredesen, a neuroscience researcher at the Buck Institute for Aging Research in California, said that improving brain health is linked to improving the health of the entire body.

Your diet can play an important role, so he recommended eating plenty of plants - especially cruciferous vegetables such as broccoli and cabbage - and minimizing the consumption of ultra-processed foods.

Earlier, OBOZ.UA published doctors' advice on how to reduce joint pain in winter.

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