The 10 Longevity Practices You Can Follow to Live Beyond 100

We all want to always be young and healthy. But, sadly, that's not really possible. People are very interested in living longer these days, and soon there will be a lot of lifestyle changes, food changes, and natural and pharmaceutically based supplements and treatments that can help slow down the aging process.

The anti-aging business is a very famous one that is growing quickly. One of the most important parts of health in a community that is getting older quickly is how to age well. Around the world, there are 671 million people over the age of 60.

What is Longevity?

We all want to live long and useful lives, but many people have a hard time just dealing with the chronic diseases that come with getting older. It's not enough to just live as long as you can; you should also live the longest, healthiest life you can without getting any chronic illnesses.

This is where "health span" comes in. For many, the length of their healthy life is much more important than their length of life. But for various individuals, being "healthy" has various meanings. A better way to describe longevity would be to include not having any major illnesses, having energy and brain functions, and being able to move around and be strong.

Maintaining good physical and mental health as you age is important. It's interesting, though, that when we do things that are good for our bodies, they also help our brains. It goes both ways.

We don't die of old age; our cells fail over time and kill us. These problems are not inevitable; they are just part of getting older and can be fixed.

Lifestyle habits build up over time and can either be good for your health or bad for it. Over the course of a lifetime, small habits can add up to big things. Right now, the best habits to incorporate into your daily life are regular exercise, a healthy diet, getting enough sleep, and keeping your blood sugar level steady.

On top of these basic healthy habits, there are some groundbreaking scientific treatments that are worth talking about. They all point to better health and living longer.

The 10 Longevity Practices

1. Exercise

One of the best ways to protect both our physical and mental health is to do things like exercise. You likely already know that exercise can help you live longer and healthier, but more and more study is showing how and why it's so good for you.

Harvard Medical School research shows that regular physical exercise is linked to living longer. The study found that people who work out at least 30 minutes a day have a 20% lower risk of death than people who don't work out.

A different study from the Mayo Clinic found the same thing: people who work out daily have a 25% lower risk of dying young than people who don't work out.

So, what kinds of exercise make people live longer? It turns out that pretty much all kinds, though some are better for you than others.

Aerobic exercise, especially interval training like HIIT (high intensity interval training), as well as running and riding, have been shown to make people live longer. Aerobic exercise makes the heart and lungs stronger, lowers blood pressure, and improves blood flow.

When you do strength training, also known as resistance training, your muscles get stronger, your bones get stronger, and your mobility gets better. As we age, our muscle mass and power will naturally decrease. This process speeds up after age 60 if we don't do anything to stop it. If these changes happen, they could have very bad effects on our health.

As we get older, the risks of losing muscle get worse and harder to avoid if we don't make building muscle a priority. When we lose muscle, we lose our balance and, over time, our ability to move around.

A lower risk of death from all causes is linked to having more muscle mass. To put it another way, having more muscle makes you less likely to die from any long-term illness than some of your friends. To lower your risk of death, you only need to do an hour of muscle training every week. But 75 to 150 minutes a week is even better. That's only 30 minutes of exercise three to five times a week.

One of the best things about exercise is that it helps neurogenesis, the process of making new brain cells. This is really amazing new study. Exercise is an important part of improving cognitive performance and stopping cognitive decline.

The hippocampus is a small, seahorse-shaped part of the brain that stores memories and makes new brain cells. Studies on animals have shown that exercise in this area actually makes more new brain cells.

The connections between neurons in this area can also get healthier and work better with exercise. This can help you think faster and clearer because the brain cells can talk to each other better.

Longitudinal studies on people have shown that regular exercise can make the hippocampus and prefrontal cortex bigger. Both of these areas are vulnerable to cognitive decline in diseases like Alzheimer's and dementia.

Working out regularly can make a big difference in how young your body and brain feel.

2. Diet

The second most controlled factor in aging and living a long time is what you eat. Diet is very important for staying healthy and living longer. It has been shown over and over again that what you eat affects your chances of getting a chronic disease, especially ones like diabetes, heart disease, obesity, and cancer. Even illnesses that cause inflammation, like arthritis, autoimmune diseases, dementia, and others, can be partly or fully controlled by what you eat.

The newest study looks at metabolism, AMPK pathways, and blood sugar. "AMPK" stands for adenosine monophosphate-activated protein kinase.

AMPK is in all of your body's live cells. And if you want to avoid the main signs of aging, you will need to keep AMPK function at its best. How are we going to do that?

A lot of different metabolic pathways are controlled by AMPK. These pathways help us use the energy from food and store it. AMPK controls the energy in our cells so that they can work well.

AMPK then produces more energy from our bodies' fats and sugars when it is turned on. AMPK that is turned on helps us stay slim, energetic, and busy while also renewing our cells. As people age, AMPK function drops quickly, and when extra calories are available, aging happens faster.

AMPK activity CAN be raised by working out, fasting, or limiting calories in general. You can also take vitamins, like Berberine, that make AMPK work better. AMPK can be raised to keep your cells younger and slow down the aging process.

The trouble is that our lack of exercise and eating too many calories make us age much more quickly. A lot of calories greatly lowers AMPK. In a way, this is like eating yourself to death. Having more and more fat in our bodies makes insulin less sensitive and increases inflammation throughout the body. This makes us more likely to get heart disease, diabetes, and cancer, which are all conditions that get worse with age.

This study says that blood sugar levels also have an effect on the brain and are linked to Alzheimer's disease and other forms of dementia and neurodegeneration.

New research that was just published in the journal Neurology shows that small increases in blood sugar in people in their 50s, 60s, and 70s can hurt their memories.

Some researchers discovered that a person's memory recall gets worse if their A1C level drops from 5 percent, which is in the normal range, to just 5.6 percent. An A1C test shows the average blood sugar levels over three months.

Having high blood sugar or having blood sugar that stays high for a long time also causes more inflammation, which, as we already said, makes you more likely to get chronic diseases and inflammatory diseases.

So, to sum up, a good blood sugar level can be reached through diet, exercise, and fasting sometimes.

Another important point is that there are a lot of new "Continuous Glucose Monitors" on the market. These are very small gadgets that stick to the arm or stomach skin. Inside, a small sensor checks the glucose level, and an app on your phone can read the glucose levels. It also keeps track of changes in glucose levels over the course of 24 hours.

In the U.S., you can only get these with a prescription, but they are great ways to keep an eye on your blood sugar and find out which things make it rise. Soon enough, these tools will be available to everyone. They will be a great way to help people lose weight and lengthen their lives.

3. Peptide Therapy

Peptides are another new and innovative way to fight age. What do peptides do? An amino acid chain is made up of peptides, which are short chains. Peptides work at the level of cells and can have a huge impact on health, illness, and getting older. Peptides have an effect on a lot of health problems, like diabetes, gout, autoimmune diseases, inflammation, the healing process, and DNA in cells.

Peptides are used to help a wide range of health problems. Some peptides can help the body make more growth hormone, which can help lower the risk of inflammatory disease and inflammation.

There are other peptides that can help treat obesity because some of them can help kill fat cells. Some peptides are used to make skin look younger and less wrinkled. It is known that another type of peptide can make the body make more melanin, which can lower the chance of getting skin cancer. Some are used to treat different kinds of sexual problems.

In longevity medicine, peptide treatments are used. These include human growth hormone combinations like IGF-1 LR3 + CJC 1295 + Ipamorelin, Sermorelin, IGF-1 LR3, and Ipamorelin, as well as others.

Researchers have found that these chemicals are safe and can help with things like hair growth, healing from accidents, boosting brain power, boosting libido, and making athletes better. Others say that peptides help them sleep, lower inflammation in their muscles and joints, and give them more energy and mental focus.

As it becomes easier to get, peptide therapy will definitely become one of the most popular ways to live longer.

4. Sleep

A lot of people don't think of sleep as a necessity and only get it on the weekends, when they have more time to rest. Sleep, on the other hand, is a necessary must for health and longevity.

People often don't think about the long-term effects that not getting enough sleep can have on their health and how that can affect their total time and productivity.

Not getting enough sleep adds up, and over time, health problems like diabetes, obesity, heart disease, and other inflammatory illnesses can appear. A lack of sleep has been linked to weight gain in several studies. For instance, one study found that people who consistently slept less than six hours a night were more likely to be overweight, while people who consistently slept seven to eight hours a night had less body fat.

Some research has found that people who sleep five hours or less a night are more likely to get type 2 diabetes. People who don't get enough sleep often have changes in their blood sugar and cravings for sweets and carbs. This may be because people who don't get enough sleep have more cortisol and more inflammation.

Heart disease and death from heart disease are much more likely to happen if you get even a little less sleep.

Sleep is also very important for immune health because it raises the amounts of many substances that cause inflammation. Colds and the flu are much more likely to spread to people who don't get enough sleep.

REM (rapid eye movement) sleep and NREM (non-REM) sleep are both very important for our bodies, minds, and metabolism. Not getting enough sleep can also shorten your life because it makes accidents and illnesses more likely. Three different studies' data were put together to show that sleeping five hours or less each night can increase your risk of death by up to 15%.

Skin cell function is also affected by the quality of sleep. Not getting enough sleep can make the skin more sensitive to damage from the environment and more likely to show signs of aging, like wrinkles and drooping skin. During sleep, our bodies make chemicals like human growth hormone that help us look younger and give us energy and strength. In fact, studies have shown that not getting enough sleep for just one night can make cells age faster.

Sleep helps our brains do things like solve problems and pay attention to details. It also helps us remember things and organize information. Sleep is also good for the brain's health in general. The brain works to get rid of toxins that can build up during the day while you're awake. This includes proteins that can hurt brain cells and make it harder to think clearly.

5. Heat Therapy

Saunas, red light treatment, and cold plunges are now used to help people live longer. Changing the body's temperature can have big health effects that help you age in a healthier way.

Nordic people still use baths a lot even though they've been around for a long time. The Scandinavians do a lot of study on heat saunas.

A lot of research has shown that using a sauna regularly is good for your health and can help you live longer. Better insulin sensitivity, which lowers blood sugar, faster healing from injuries, the release of growth hormone, and more neurogenesis, which is the growth of new brain cells are all health benefits of saunas.

Researchers have found that sauna bathing has deep physiological effects on the body that make people live longer. The high temperatures in a sauna make the blood vessels widen. This makes circulation better, lowers blood pressure, and aids the body in getting rid of waste.

Inflammation is a main cause of aging and many long-term diseases. Sauna heat can help lower inflammation. The sauna's heat calms muscles and makes you feel calm, which lowers your stress and cortisol levels. Stress that lasts for a long time has been linked to more inflammation and faster aging.

6. Red Light Therapy

Red light treatment is becoming more popular as a way to help people live longer.

Red light treatment has been shown to slow down the aging process by lowering inflammation, increasing collagen in the skin, speeding up the healing of wounds, and making skin conditions like acne and psoriasis better.

In addition, it has been shown to help ease the pain and stiffness that come with conditions like arthritis and build muscle power and endurance. Red light therapy has been shown in other studies to help improve mood and brain function. It may also help treat conditions like seasonal affective disorder (SAD) and sadness.

  • Added more Red light treatment has been shown to boost the activity of mitochondria, which are the powerhouses of cells and are known to play a part in aging.
  • Sirtuins activation: Red light therapy has been shown to trigger the Sirtuins family of proteins. These proteins are known to have an impact on aging and making people live longer.
  • Levels of NAD+ go up: red light treatment has been shown to raise levels of NAD+, a molecule that is known to play a part in aging.
  • Increased Autophagy: Red light therapy has been shown to boost autophagy, a process by which cells clean themselves that is known to help people live longer.

7. Cold Plunge Therapy

Right now, being outside in the cold and taking ice baths are "the" way to speed up your metabolism, get rid of sadness, and lower inflammation. Cold water seems to be the new cure-all. It can make you live longer, improve your mood, help you concentrate, and speed up your metabolism.

Instead of just muscles, cold treatment seems to help the immune system, the cardiovascular system, and the central nervous system the most.

Cold therapy users believe that some of the benefits include:

  • Boosting immune function
  • Improved circulation
  • Lowered heart rate
  • Deeper sleep
  • Better focus
  • Boosting energy levels
  • Lowered inflammation
  • Improve metabolic function
  • Reduced depression, improves mood
  • Increase in confidence

Exposure to cold is like baths in that it shocks the body in a good way. This shock sets off the "fight or flight" reaction, which is an adaptive response because the stressor is short-lived. Long-term stress, on the other hand, wears down the body mentally and physically.

Hormonal stressors include being in the cold. Hormetic stressors are natural sources of stress that make the body react in a good way. To keep you warm, your heart rate and breathing speed up. This makes more blood and oxygen flow through your body. Norepinephrine fills the brain, making it easier to concentrate, pay attention, and feel good. It also lowers pain and swelling. It also gives you a nice endorphin rush.

8. Bioidentical Hormone Therapy Treatments

Hormone replacement therapy is an important part of antiaging. Both bioidentical and standard hormone therapy treatments have been around for a long time. However, hormone therapy treatments that help people live longer are getting more attention and are more widely accepted. Some of the things that happen as people get older are less hormone production, loss of sexual drive and erectile dysfunction, slowed intellectual activity, and depression. These changes can be linked to less hormone production.

In the past, hormone therapy methods were used to help men and women who didn't have enough sex hormones. A lot of women start hormone treatment during perimenopause or menopause to help with the symptoms of their hormones dropping. Some of these signs are trouble sleeping, hot flashes, memory loss, brain fog, sadness, anxiety, loss of libido, and more. Hormone replacement for women usually includes estrogen, progesterone, and sometimes testosterone.

Also, women who have gone through menopause and aren't taking hormone treatment have a much higher risk of heart disease, osteoporosis, and some types of cancer, including colorectal cancer.

A lot of men get testosterone replacement therapy to raise their testosterone levels. This is usually because testosterone levels drop with age. For men, not having enough testosterone can lead to problems with getting and keeping an erection, a loss of libido, desire and drive, less muscle mass, a slower response to exercise, depression, insomnia, and less bone mass.

Men and women of all ages have used hormone replacement therapy, especially bioidentical hormone replacement therapy, to not only ease the symptoms of low hormones but also to stop or slow the development of chronic aging diseases like osteoporosis, cancer, heart disease, sarcopenia (muscle loss), and even cognitive decline.

Men and women who use HRT say they feel younger, have fewer aches and pains, sleep better at night, are more interested in having sex, have smoother, less wrinkly skin, and respond better to exercise, which leads to more lean body mass and fat loss.

For extra benefits in living longer, doctors are adding DHEA (Dehydroepiandrosterone), which is a master hormone from which sex hormones are made, and growth hormone to sex hormone replacement treatment.

9. Young Blood Plasma

Young blood plasma is a younger way to slow down aging. People who want to slow down their aging get blood from young blood donors. Infusions of young blood cost more than $8–10,000 per liter and have been shown to slow down the aging process in animals. Most of the time, young blood plasma comes from volunteers who are 20 years old or younger.

There are many proteins, enzymes, and other nutrients in blood plasma that slow down disease, control age, and improve health and well-being. There haven't been many studies on humans yet, but one study that used young plasma to treat Alzheimer's patients showed very hopeful results.

10. Other Longevity Practices

Clinics that offer IV therapy have sprung up all over the country. A lot of health nuts go to these centers to get injectable vitamins and other nutrients. People who want to fight disease and slow down the aging process also like these centers.

Vitamin, antioxidant, and mineral infusions, glutathione (a strong antioxidant), and UV blood irradiation are some of the IV methods that can be used. It was common to use UBI to treat illnesses like asthma, tuberculosis, infections, and cancer in the 1940s and 1950s, and it's becoming popular again. Phospholipid IV therapy is another type of treatment. It gets rid of heavy metal-stored toxins in the body's fat cells.

Conclusion

There are a lot of new treatments coming out that promise to make people live longer, slow down aging, and stop diseases that come with getting older. This piece only talks about a few of the most common ways to slow down the aging process that people can do today.

The U.S. and European populations are getting older, so I'm sure we'll see a lot more new ways to live longer, including many that really work to slow down the aging process. There are even some of these methods that could cost a lot of money.

Even better—and much less expensive—keeping up healthy habits like doing cardio and strength training regularly, sleeping 7 to 8 hours every night, eating a diet high in antioxidants and high-quality proteins and fats, and staying in close contact with friends and family are the building blocks that will ensure longevity and good health for a very long time—without spending a lot of money.

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