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Want to live a long, healthy life? Follow five basic rules laid out by Dr. Nirusha Kumaran, the medical director of the London Longevity Clinic.
Eat More Plant-Based Foods and Fatty Fish
The leading British longevity expert advises eliminating processed meats from your diet. Instead, she recommends increasing your intake of whole plant-based foods to lower the risk of cardiovascular disease and improve gut health.
Plants contain polyphenols, compounds with antioxidant and anti-inflammatory effects. Chronic inflammation is a hallmark of aging and underlies many age-related diseases. Polyphenols also help prevent fatty plaque buildup in the arteries.
A plant-rich diet promotes diversity in the gut microbiome, which supports digestion, immune function, and brain health.
Dr. Kumaran says fatty fish like salmon and mackerel are also very helpful for longevity. Eating fatty fish reduces cardiovascular risk, supports hormonal balance, and can boost cognitive function.
Engage in Regular Physical Activity
Staying physically active is vital for a long life. It supports a healthy weight, a faster metabolism, and preserves muscle mass.
Exercise improves cardiovascular and bone health and reduces inflammation. It also supports mental health by lifting mood and lowering stress.
It’s not necessary to spend hours in the gym or run marathons. Simple aerobic activities—jogging, walking, or cycling—are enough.
Dr. Kumaran also highlights exercises that preserve quality of life: strength training for the upper legs, arms, hips, shoulders, core, and the pelvic floor, which helps keep the bladder and gut toned.
Quit Smoking
Quitting smoking is essential for a longer, healthier life, the Daily Mail reports.
One year after quitting, a former smoker’s risk of heart attack is half that of a continuing smoker. After ten years, the risk of dying from lung cancer is reduced by about half.
Connect with Others
Staying socially connected supports physical and mental health as you age, Dr. Kumaran says. Social contact lowers stress and reduces the risk of depression.
Spending time with others is linked to better cognitive health. People who stay socially active are more likely to adopt healthy behaviors than those who isolate themselves. A lack of social contact can weaken immune function and raise the risk of cardiovascular disease.
Get Quality Sleep
Quality sleep lets the body recover and is a foundation for a longer, healthier life.
Researchers have repeatedly found that people who don’t get enough sleep face higher risks of cardiovascular disease, type 2 diabetes, obesity, and depression.
Sleep also helps the body manage stress. And stress can be a major driver of many health problems — a “silent killer,” Dr. Kumaran warns.
In addition to good sleep, effective ways to manage stress include meditation, proper breathing, physical exercise, and spending time outdoors.
