Researchers warn that a subscription to the US $ 40 thousand gym is not needed or a full -body scanner to lead a longer and more healthy life.
There are private clinics that, for US $ 20,000, offer genome sequencing and body scanners. Gyms with annual fees of up to US $ 40,000. Plasma exchanges for more than US $ 10,000 each. Sleep training and devices that exceed US $ 300.
Looking for “longevity” has become an expensive hobbyIn addition to consuming time. But it does not have to be like this: experts claim that many of the practices with more scientific support to prolong life are also the most accessible.
Simple lifestyle options, How to feed well and exercise regularly, are “the most effective and well backed longevity tactics”and “nothing approaches”, according to John Tower, professor of biological sciences at the Leonard Davis Gerontology Faculty of the University of Southern California.
On the other hand, the supplements recommended by influents, oxygen treatments and stem cell therapies “are experimental at best,” said Joseph Coughlin, director of the AGELAB of the Massachusetts Institute of Technology. If you want to live more and better, it is preferable to adopt “what science and history have confirmed.”
Read more: Why do women live more than men? Discover the scientific keys of your longevity.
1. Exercise, no matter where
High level gyms can Offer personal trainers and biometric measurements, but it is the exercise itself that has proven to improve health and The longevitysaid Roger Fielding, head scientist of the Center for Research in Human Nutrition and Aging of the USDA at the University of Tufts.
Both cardiovascular exercise and strength training are associated with lower mortality due to their positive impact on cardiovascular health. Walking 30 minutes daily through the neighborhood already significantly reduces the risk, as well as performing resistance exercises at home.
The American Heart Association recommends At least 150 minutes of moderate aerobic activity (such as walking) or 75 minutes of intense activity (like running or swimming). However, “any level of physical activity is better than any,” Fielding said.
2. A healthy diet exceeds supplements
Some people resort to strategies such as caloric restriction, fasting, ketogenic diets and supplements, but many of these methods have not been sufficiently studied in humans.
It is preferable to opt for unprocessed comprehensive foods, said Anne-Julie Tessier, dietitian and attached teacher of nutrition at the University of Montreal. Diets such as Mediterranean or Dash, based on whole grains, fruits, vegetables and lean proteins, reduce the risk of cardiovascular diseases and, therefore, can extend life.
Eating healthy can be expensive, but Tessier recommends replacing fresh products for frozen options, which are equally nutritious and cheaper.
3. Sleep well and enough
Sleeping about seven hours uninterrupted per night is associated with greater longevity. Lack of sleep, as well as excess, are risk factors for premature death, explained Brienne Mine, attached teacher at Yale, a specialist in aging and sleep.
There is no solid evidence that the expensive sleep trackers or private clinics can improve rest without real change in lifestyle. They can even induce sleep anxiety, which aggravates the problem.
To sleep better, recommends maintaining constant schedules, exercising, socializing and avoiding alcohol. Simple products such as masks, white noise machines or cognitive-behavioral therapy may be more useful and economical, Girardin Jean-Louis, director of the Sleep Sciences Center of the University of Miami.
To sleep better, it recommends maintaining constant schedules, exercising, socializing and avoiding alcohol. (Photo: Free Press / Shuttersock)
4. Cultivate optimism
Mental health also influences longevity. Depression and loneliness increase the risk of death. Although some turn to psychedelic therapies, training the mind for optimism is more accessible.
Optimism can lengthen life, said Laura Kubzansky, a professor at Harvard Public Health School. This can be encouraged with writing exercises or conversational therapy.
Surrounding itself from nearby people also contributes benefits to the mood and the immune system. However, the social connection must be “nutritious and support,” said Judith Carroll, an associated professor at the University of California at Los Angeles.
5. Measure what matters
The “biological age” tests – which analyze blood or saliva to estimate cell health – are expensive and not very precise. “They are not sophisticated enough to offer a definitive conclusion”, Explained William Mair, professor of molecular metabolism at Harvard.
Mair advises to concentrate on how the person feels after adopting healthy habits. “Would I spend a lot of money on products not tested? Probably not,” he concluded.