Live long and prosper – a complete guide to longevity practices

„I want to be forever young”. I bet you remember the song. How would you answer the question that follows this catchy declaration? „Do you really want to live forever?” Being old, tired and sick is a no. Being mature and healthy is a yes. How to age accordingly to the second option? With longevity practices!

Do we need longevity practices?

Since a few weeks, „Forever young” reminds me of more than just the Alphaville hit. Dr. Mark Hyman has finally published his long-awaited book under the same title. His goal is  to live a 100, 120 or maybe even 180 years¹ in the greatest health possible. Hyman explores the biological hallmarks of aging, including: 

• Genome instability 
• Deregulated nutrient- sensing 
• Mitochondrial dysfunctions
• Stemm cell exhaustion 

He tracks down their causes and consequences and gives us a manual for reverse aging. According to modern science, aging is a disease that can be easily treatable.  We got used to the fact that any kind of decline that comes with age is a natural process we have to accept. Hyman claims that with the right guidelines implemented to our everyday routines, we can increase our health span and reprogram our DNA to anti-aging mode. The specialist practices what he preaches. His Instagram account  with over 2 million  followers overflows with advice on how to eat, work out, sleep, relax and build relations for the sake of life free from age-related degeneration.

• Poor diet 
• Excessive consumption of sugar and alcohol 
• Lack of sport
• Poor sleep 
• Sedentary lifestyle 
• Excessive UV rays exposure 
• Lack of valuable social relations 
• Excessive stress 

Our daily habits that help us counteract those negative factors are called longevity practices. According to Dr. David Sinclair, the co-director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School and author of “Lifespan: Why We Age – and Why We Don’t Have To”, long-term commitment to  longevity practices can guarantee a happier and healthier life, not matter the biological age.

Longevity practice: healthy food

You are what you eat. How many times have you heard that already? If it didn’t make you focus on your diet more, you haven’t heard it often enough. Studies show that poor diets are responsible for over 20% of all deaths among adults per year in the US, with cardiovascular disease as the leading cause, followed by cancers and diabetes.  I hope it increased your appetite for healthy meal. While preparing it, keep in mind those longevity practices:

• Follow a plant-based diet 
• Drink water to promote optimal hydration and detoxification 
• Consume very low sugar and starchy food 
• Go for savory breakfasts: eggs with avocado, Greek yogurt with nut butter or scrambled tofu with vegetables 
• Avoid ultra-processed foods: chips, frozen meals, mass- produced bread or breakfast cereals 
• Fast
• Chose seasonal and locally grown fruits and vegetables 
• Eat anti-inflammatory foods: turmeric, tomatoes, olive oil, cinnamon, fatty fish, almonds or macadamia nuts
• Eat healthy fats: cold pressed oils, nuts, avocados or fatty fish
• Eat fish that’s low in mercury and toxins and high in good fats 
• Eat only whole grains: millet, quinoa, black and brown rice or barley 

Longevity practice: sleep

Dr. Mathew Walker, the scientist and professor of neuroscience and psychology at the University of California, Berkeley and one of the world’s most renowned sleep specialists makes it clear: the shorter you sleep, the shorter your life span.  Given that an average person should ideally sleep for 8 hours in a day, that means that an average person will sleep nearly 230 000 hours in their lifetime.  That’s basically one third of our lives. How to make the best out of it? Here are some longevity practices concerning sleep: 

• Aim for 10-20 minutes of direct sunlight exposure shortly after waking up 
• Drink less coffee
• Don’t nap in the afternoon 
• Avoid blue light exposure in the evening 
• Keep your bedroom temperature around 20 degrees Celsius 
• Engage in an evening wind-down routine
• Avoid heavy meals for dinner 
• Try to go to sleep and wake up at the same hours every day 

Longevity practice: exercise 

„Researchers found that people who followed the minimum guidelines for physical activity—150–300 minutes per week of moderate-intensity activity, or 75–150 minutes per week of vigorous-intensity activity—reduced their risk of early death by as much as 21%.”  This extract from one Harvard University study makes me want to put my workout gear on and start moving right now. Here’s how to keep it longevity-friendly: 

• Incorporate High-intensity interval training (HIIT)
• Walk frequently
• Aim to raise both heart and respiratory rate
• Use weights for preserving, building and optimizing muscle functions 
• Work out outdoors 
• Remember to give your body some time to rest 

Longevity practice: relations 

Socialconnection aren’t just for entertaining.  According to researchers from Harvard University, people who have satisfying relationships with close ones and their community are happier, healthier and live longer.  Here’s how to promote deep relationships using longevity practices: 

• Prioritize time for loved ones 
• Make it quality time by putting your phones aside 
• Engage in activities you can cultivate together 
• Learn to communicate 
• Let go of control and build trust 
• Express love, kindness and appreciation 
• Hug frequently for at least 20 seconds to get the oxytocin kick 
• Avoid toxic relations

Longevity practice: stress release

Stress contributes to both physical and mental health problems. Daily stress-release rituals are great longevity practices that can be easily incorporated to even a very busy schedule. Here’s what you can do when you feel you need some ease: 

• Meditate 
• Practice mindfulness 
• Engage in sports
• Laugh 
• Enrich your diet with antioxidants and adaptogens 
• Keep a journal to get negativity and stress out of your system 
• Focus on breathing 
• Take a  walk 
• Try manifesting
• Engage in your favorite hobby 

Longevity practices really work. Physical activity can extend life expectancy by 0.4 – 6.9 years². Getting enough sleep can make you 3 times less prone to developing a cold³. Cultivating strong relationships can extend your lifespan by 22%⁴. All you have to do it to incorporate them into your daily routine. 

If you want to stay up to date with longevity practice tips, sign up for a weekly newsletter by our favorite specialist Dr. Mark Hyman here. And remember that even the best longevity practice advice doesn’t work in theory only, so try and built your daily habits around it. 

Marzena Jarczak

An international model based in Paris. A researcher, copy writer and a journalist exploring for us the areas of neuroscience, brain, biohacking, living healthy life. Author of Out & About series discovering cultural life in Paris in all its aspects. A strong, wise personality with a growth mindset.