A long life depends less on expensive nutritional supplements than many people believe. Studies show which everyday habits really count.
A clear and uncomplicated formula for a long, healthy life, without expensive supplements or difficult-to-understand health advice, that would be desirable. At an independent academic conference recently held in Singapore, renowned aging researchers discussed exactly this question. The focus was on which everyday habits actually have a positive influence on our lifespan.
Expensive supplements? Effect still unclear
Although the dietary supplement market is a huge business worldwide, with sales of around $170 billion (approximately €155.9 billion), and these products are becoming increasingly popular, there is widespread agreement that we don’t yet know exactly which ones are really that positively influence aging. Only now are the first rigorous, independent, placebo-controlled studies on longevity supplements beginning. Until then, as reported by Business Insider, the proven approaches to aging research focus on exercise, nutrition and lifestyle strategies.
Exercise beats pills—especially strength training
One of the most effective measures for healthy aging is regular strength training. Dr. Andrea Maiera leading researcher in healthy aging and nutritional supplements at the National University of Singapore, highlights the importance of physical activity. An investigation shows that taking more than 2,200 steps a day is associated with a lower mortality rate and fewer cardiovascular diseases. However, especially in older age, the focus should be on building and maintaining muscle strength.
Why strength training is so important
Regular strength training can help you strengthen your bones, prevent injuries, and counteract the negative effects of age-related muscle loss. The most effective type of strength training is often with weights in the gym. Alternatively, you can also do exercises with your own body weight or resistance bands be helpful.
Nutrition: legumes, whole grains, fruits, vegetables
Another central aspect for a long life is nutrition. Choosing the right amounts and types of healthy foods plays a crucial role in our lifespan. According to Business Insider, people with particularly long life expectancies often prefer beans and other legumes, whole grain products, and fruits and vegetables.
Sleep: Seven to eight hours per night
This is equally important to the quality of our sleep. Research shows that it is crucial, for example, to sleep through the night for seven to eight hours per night to sleep through the night and feel refreshed afterwards. During sleep, our brain processes memories and is cleansed by detoxifying fluids Immune system repairs the body, and muscles and tissues relax and release beneficial hormones.
The central message of these findings is that a long and healthy life is promoted less by modern nutritional supplements than by proven daily habits such as regular exercise, a balanced diet and sufficient restful sleep. These insights can help us significantly improve our quality of life without having to rely on the uncertain effects of supplements.
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