Many wish to lead long and healthy lives, but the modern urban lifestyle often gets in the way. For most, it is increasingly sedentary and busy at the same time, and a cause of chronic stress.
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Taking to Instagram on June 16, Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, listed five habits that one should eliminate immediately if they wish to live longer.
According to Dr Vass, “Each one quietly accelerates ageing, but is fully in your control.” The habits are as follows.
1. Skimping on sleep
Sleep is one of the most underrated necessities for healthy living. While the body is physically at rest, it is metabolically active, repairing all the tissue damage that it has suffered throughout the day.
According to Dr Vass, sleeping less than seven hours every night leads to:
- Higher heart disease risk
- Insulin resistance
- Faster brain ageing
One should prioritise deep, consistent sleep of seven to nine hours per night. It is the free nightly hormone therapy.
2. Ignoring strength training
As one grows old, they start to lose muscle mass. According to Dr Vass, an individual loses three to eight percent of their muscle per decade after they turn 40. The only way to stop it is through strength training.
Muscle protects:
- Blood sugar
- Joints
- Metabolism
- Mobility
The physician suggests training two to four times every week.
3. Ultra-processed snacking
Ultra-processed foods are usually things that we can directly consume from the packets, and they are constant in most of our daily lives. Such packaged snacks are loaded with refined carbohydrates and seed oils, and increase the chances of chronic inflammation.
“Ditch the fake food,” is the advice of Dr Vass. “Eat real, protein-rich meals, 80 percent of the time. Food isn’t just fuel. It’s cellular input.”
4. Avoiding labs until you’re sick
If one wishes to stay healthy as they age, their healthcare and daily routine should be designed based on data about their state of health. Therein lies the importance of preventative labs. Dr Vass suggested tracking the following:
- ApoB (Apolipoprotein B, primary structural protein for bad cholesterol)
- hs-CRP (high-sensitivity C-reactive protein, inflammation marker)
- Fasting insulin
- Hormones
5. Living in chronic stress mode
The human body was not designed to be under constant stress. Unfortunately, that is increasingly becoming the norm. According to Dr Vass, chronic stress accelerates ageing via:
- High cortisol
- Poor recovery
- Inflammation
“Just 10 minutes a day of regulation (breathwork, walk, stillness) can change your biology,” he noted.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
