WHEN someone reaches a more mature age, many assume our health is going in one direction – down.
The road to old age seems to be paved with sadness and indignity: cancer, joint problems and cognitive decline, to name a few.
If you want to be healthier and live longer, move more
But an ever-growing body of very positive research proves that ageing doesn’t have to be so miserable.
Italian scientists have estimated 25 per cent of our future health is dictated by our genes, the rest is determined by what we do.
This means we have quite a bit of say in how we age, according to Professor Hassan Vally, an epidemiologist from Deakin University in Australia.
“There are no quick fixes or shortcuts to living longer and healthier lives, but the science is clear on the key principles,” he wrote in The Conversation.
Here and five simple changes you can make to your life right now:
1. Eat a more plant-based diet
What you put in your mouth each day has a huge impact on your health.
And the current evidence overwhelmingly shows eating lots of plant-based foods is associated with health and longevity.
Laden with fruits, veg, olive oil and fish, following the Mediterranean diet could add years to your life, a 20-year study conducted by researchers at the University of Barcelona suggested.
If you switch up meat, processed foods, sugar and salt for more plant-based foods, you reduce your risk of a range of illnesses that shorten our lives, including heart disease and cancer.
“Plant-based foods are rich in nutrients, phytochemicals, antioxidants and fibre,” Professor Hassan explained.
“They’re also anti-inflammatory. All of this protects against damage to our cells as we age, which helps prevent disease,” Professor Hassan explained.
2. Maintain a healthy weight
Another way to help you live longer is to maintain a healthy weight.
This is because piling on the pounds increases the risk of several health problems that shorten our lives.
“Obesity puts strain on all of our body systems and has a whole myriad of physiological effects, including causing inflammation and hormonal disturbances,” the expert said.
These increase your chances of several deadly diseases, including heart disease, stroke, high blood pressure, diabetes and several cancers.
The NHS uses the body mass index (BMI) formula to decide whether patients are of a healthy weight.
You can find the online BMI calculator here.
After calculating your BMI you will be given a number, usually between 18.5 and 30.
Those who have a BMI of 18.5-25 are considered to be a healthy weight.
If your number is between 25 and 30 you are considered overweight and if it goes above 30 you’re considered obese.
3. Exercise often
If you want to be healthier, move more.
“Regular exercise protects against chronic illness, lowers stress and improves mental health,” Professor Hassan explained.
This doesn’t mean you have to run marathons or spend hours at the gym every day of the week.
Instead, find a type of movement you enjoy, whether walking, cycling, or getting involved in an exercise class.
Evidence suggests that any way you can include physical activity in your day has health benefits.
“While one of the ways exercise helps you is by supporting you to control your weight and lowering your body fat levels, the effects are broader and include improving your glucose (blood sugar) use, lowering your blood pressure, reducing inflammation and improving blood flow and heart function,” the expert said.
4. Don’t smoke
This may sound like an obvious one, but if you want to live longer, steer clear of smoking.
“Smoking cigarettes affects almost every organ in the body and is associated with both a shorter and lower quality of life,” Professor Hassan said.
“There is no safe level of smoking – every cigarette increases your chances of developing a range of cancers, heart disease and diabetes,” he added.
If you’re thinking of switching to vaping as a healthy long-term option, think again.
The long-term health effects of vaping are not fully understood, and they come with their health risks, including cardiovascular complications.
Cardiovascular disease – which affects the heart or blood vessels – is one of the main causes of death and disability in the UK.
It can often largely be prevented by leading a healthy lifestyle, the NHS said.
5. Keep socialising
When we think about living longer and staying healthy, we tend to prioritise physical health.
But keeping your mind fit and well is just as important. One way of doing this is by socialising.
“People who are lonely and socially isolated have a much higher risk of dying early and are more likely to suffer from heart disease, stroke, dementia as well as anxiety and depression,” Professor Hassan said.
We don’t yet fully understand why mixing and having friends is so good for us.
However, scientists believe that people who are more socially connected are more likely to make healthy choices; loneliness also seems to have a more direct physiological effect on the body.
“So if you want to be healthier and live longer, build and maintain your connections to others,” he added.