Seven strategies for longevity: Stay fit and healthy for a long time

1. Change your diet

Longevity nutrition focuses on plant-based foods to reduce the risk of chronic diseases and extend life expectancy. A healthy diet is the be-all and end-all for physical well-being and, of course, for physical and mental fitness even in old age. Some foods are particularly good for the body and even have health-promoting properties, such as supporting the metabolism or strengthening the immune system. What should often end up on the plate:

• Legumes such as beans, peas, lentils and chickpeas

• Fruits such as pineapples, avocados, apples, pears, and red berries such as blueberries, raspberries, blackberries, and strawberries

• Low in meat, processed foods, unhealthy fats and sugar

• Lots of fresh vegetables and salads, such as artichokes, broccoli, cauliflower, cucumbers, tomatoes, Brussels sprouts, root vegetables, chicory and arugula

• Whole grain products, such as bread and pasta

• Nuts such as walnuts, almonds and pistachios

• Fish two to three times a week (important: omega-3 for heart health)

• Oatmeal

• Onions, garlic, turmeric, ginger, chili, fresh herbs of all kinds.

• Oils with monounsaturated fatty acids such as linseed oil and olive oil

• Drink plenty of water, green tea, black tea, matcha tea, rooibos tea, and 1-3 cups of coffee maximum

• Dark chocolate (YES!) is allowed - in moderation

• Probiotic foods, such as yogurt, kefir, sauerkraut, and kimchi, contain live microorganisms that promote gut health

• What are probiotic foods?

  • Probiotic foods contain live microorganisms, especially lactic acid bacteria (such as lactobacilli and bifidobacteria) and certain types of yeast

  • These microorganisms can have a positive effect on the intestinal flora and thus strengthen digestion and the immune system

  • Probiotic foods are often produced by fermentation.

• Examples of probiotic foods:

  • Dairy products: yogurt (especially plain yogurt), kefir, buttermilk, ayran, skyr

  • Fermented vegetables: sauerkraut, kimchi, pickled cucumbers

  • Others: Kombucha, miso, tempeh, bread drink

  • Sourdough bread: Traditionally fermented sourdough bread can contain probiotic bacteria

  • Honey: Honey contains probiotic components that can support the growth of healthy gut bacteria

  • Cooled rice: Cooled rice contains resistant starch, which is almost indigestible for the intestines and has a positive effect on the intestinal flora

Why are probiotic foods good for health?

Gut health: Probiotics can help create a balance in the gut flora and thus reduce digestive problems

Immune system: A healthy intestinal flora can strengthen the immune system

General health: Probiotics may also be able to help with other health problems, such as allergies or obesity

Other, very important tips for longevity: Avoid large amounts of alcohol (even better: non-alcoholic wine or non-alcoholic beer, which tastes just as good and has only about 1/3 calories as those WITH alcohol), smoking & drugs are a taboo anyway, as are unnecessary medications. If you are unsure, it is better to get a second opinion from another doctor! Many doctors prescribe medication unnecessarily and/or prematurely just like that, just to make a profit! No radical diets!

Studies also show that a plant-based diet reduces the risk of many chronic diseases.

2. Don't overeat

Reducing calories and eating less can also provide an energy boost. In Japan, there is a concept called "Hara hachi bu", which is mainly practiced by the people of the island of Okinawa, who are known for their longevity and high life expectancy. It means something like "Eat until you are 80 percent full".

Methods such as fasting or intermittent fasting can also have health effects. However, care should always be taken to ensure a sufficient intake of vitamins and minerals. With a balanced diet, this is usually possible without any problems. However, if you want to be on the safe side, you can use dietary supplements.

3. Plenty of exercise at any age

It's nothing new that regular exercise is a plus for your body and mind and promotes a long, healthy life. Moderate sports sessions are already quite sufficient for this. The main thing is that we exercise regularly for at least three to five hours a week. In addition to endurance sports, strengthening strength training should also be completed in between. Which sports and movement sequences can be easily integrated into everyday life:

• Cycling

• Swim

• Morning fitness and strength exercises

• Quick walk, short hike

• Yoga, Qi Gong, Tai Chi, Meditation (highly recommended for stress relief)

• Take the stairs instead of the elevator

• Short distances on foot or by bike
  

4. Live longer without stress

Stress accelerates the aging process and also affects us psychologically. There are numerous methods to relax in stressful everyday life, such as meditation, listening to music, walking, progressive muscle relaxation, massages, baths, sauna sessions, and, above all, a lot of rest. Just as important: it's better to say NO once instead of always saying YES and only deal with people who are good for you in your free time.

5. Healthy sleep

Too little sleep is unhealthy for body and mind. To support longevity, adults should sleep at least seven to eight hours a night. A good quality of sleep is of course essential. The bedroom should have a cool temperature and you should choose comfortable materials such as satin cotton for the bed linen, which is just as important as the right down blanket and a pillow with comfortable support. In summer, a light summer blanket made of silk or a crocheted blanket is useful.

6. Little to no alcohol and no cigarettes

We all know that alcohol and cigarettes make you sick and even carry the risk of dying prematurely. You should completely abstain from smoking for a long life.

If you can't do without your glass of wine or beer, you should reduce the enjoyment to a maximum of three glasses per week. Or how about a non-alcoholic wine or beer instead? Saves calories too!

7. Psychological stability through social contacts

Those who have a social network around themselves are caught and avoid loneliness, depression and the associated physical suffering in old age. Daily exchange with others as well as joint activities are important - this ensures a healthy psyche and promotes longevity.

Longevity: Just a trend?

The longevity trend is long-lasting in the truest sense of the word. It describes our longing to stay fit and healthy for a long time. And this can be supported with just a few measures. If you want to avoid medical interventions, you can use a few simple methods and optimize the body for a long life with the right diet, healthy sleep, enough exercise and stress reduction.

STAY HEALTHY!