Private health clinics now offer expensive genome sequencing and full-body scans. Gym memberships come with hefty annual fees, and blood plasma exchanges can cost up to $10,000 (Rs 8.6 lakh approx). Pursuing ‘longevity’ has become an expensive hobby. But it doesn’t have to be. Experts say that many of the practices most likely to extend your life are also the most affordable.
AIM FOR SEVEN HOURS OF SLEEP:
Research has shown that consistent, quality sleep is associated with a longer life. And while addressing poor sleep issues can be frustrating, there’s “no strong evidence” that sleep trackers or pricey private sleep clinics, which sometimes include genomic tests and sleep scans, can help get you there without any other major lifestyle changes.
Studies suggest that around seven hours of mostly uninterrupted sleep each night seems to be the sweet spot for staving off health risks because that amount gives your body suitable time to regulate hormones and blood sugar levels and allows your brain to flush out toxins.
WORK OUT. IT DOESN’T MATTER WHERE:
High-end gyms might have personal trainers and fancy biometric measurements, but it’s the exercise itself that’s proven to extend your health and lifespan, and you can get the same physical benefits by working out on your own. Just walking 30 minutes per day can significantly reduce your risk of cardiovascular disease; so can doing higher-intensity workouts or resistance training using dumbbells at home. “Any level of physical activity” is better than none.
TRAIN YOUR BRAIN TO BE MORE OPTIMISTIC:
Your mindset and the way you feel go a long way towards living longer. Scientists know depression and loneliness increase mortality risk. Training your brain to be more positive is an effective and easier option. Emerging research suggests optimism can extend your lifespan — and you can cultivate it yourself with daily writing exercises or talk therapy.
A HEALTHY DIET BEATS SUPPLEMENTS:
People try all sorts of eating strategies to extend their lifespan : Calorie restriction, fasting, ketogenic diets, and supplementing with vitamin or protein ‘bundles’ or ‘stacks’ to name a few. Studies show that diets based on whole grains, fruits, and vegetables, lean proteins and other unprocessed foods can reduce your risk of cardiovascular disease, and therefore extend lifespan.
