5 science-backed tips to live a long and fuller life
Dreaming of a long and fulfilling life? It's achievable through simple lifestyle adjustments. Embrace a Mediterranean diet rich in whole foods, maintain a healthy weight, and minimize sedentary behavior. Regular exercise, including both aerobic activity and strength training, is crucial. Prioritize quality sleep to support cellular repair and overall well-being, paving the way for increased longevity.
Just like the hundreds of folks in the web series 'Upload', many dream of being immortal. Though one may need to put that dream on hold for a while, there are ways to lead a long and fulfilling life.
Longevity does not necessarily mean undergoing expensive treatments; simple changes can make a difference. From diet to daily habits, here are five expert-backed tips that will help you thrive longer.
Switch to a
Mediterranean diet
What you eat really matters. A nutritious and balanced diet is an important factor in longevity. Studies have consistently linked a Mediterranean-style
diet
, as the gold standard. This diet is rich in vegetables, fruits, whole grains, lean proteins, and healthy fats like olive oil.
This diet is linked to a 20% lower risk of mortality. Eat foods rich in antioxidants, which can combat cellular aging. Also limit processed foods and added sugars, which are tied to inflammation and chronic diseases like diabetes.
Shed the excess weight
There is no point in hanging on to those extra pounds. Just like your ex, they're only holding you back. Several studies have shown that maintaining a healthy weight reduces the risk of heart disease, diabetes, and even certain cancers. Obesity and excess weight are
linked
to serious illnesses, including cardiovascular disease and diabetes, and a shorter lifespan.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Memperdagangkan CFD Emas dengan salah satu spread terendah?
IC Markets
Mendaftar
Undo
So losing those extra pounds is your key to longevity.
Sit less
Yes, you read that right. Sitting is the new smoking. Life has gotten more
sedentary
now. From sitting in front of the computer for 8-10 hours a day for work, to watching TV, or even catching up with friends over coffee, sitting has become a part of life. But this sedentary life will cost you a lot. Prolonged sitting reduces blood flow and increases blood pressure, making the heart work harder.
Over time, this strain will lead to plaque buildup in arteries and increase the risk of heart attacks, strokes, and other cardiovascular issues.
It can also lead to insulin resistance, a key factor in developing type 2 diabetes. Extended hours of sitting also contribute to weight gain.
Regular exercise
Regular exercise is linked to increased life expectancy. It not only helps with longevity but will also help you to live a fuller life by improving
mental health
.
150 minutes of moderate aerobic activity weekly, like brisk walking or cycling, reduces all-cause mortality by 15%. Strength training twice a week preserves muscle mass, critical for mobility in older age. Moving more is better for health. Making even small changes in lifestyle, like taking stairs or gardening, can bring a drastic change in your life.
King Charles' Cancer CONFIRMED As 'Incurable'? Royal Health Secret Finally Revealed | Shocking Update
Prioritize quality sleep
(Pic courtesy: iStock)
Sleep is vital for cellular repair and cognitive health. A 2023
study
found that getting good sleep boosts heart health and even influences how long you live. The research found that sleeping seven to eight hours a night and getting the highest quality sleep are more likely to live longer. Poor sleep disrupts hormones that regulate appetite and stress. Practicing sleep hygiene, such as creating a sleep-friendly environment (keep bedrooms dark, quiet, and cool, and avoid screens an hour before bed) and consistent sleep schedules, can reinforce the body's natural rhythm.
NB: This information is based on internet research and is intended for general knowledge only. It should not be considered a substitute for professional medical advice.
One step to a healthier you—join Times Health+ Yoga and feel the change
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
2 hours ago
- Time of India
Foreign medical graduates' internship in limbo over stipend row, limited seats
1 2 Jaipur: Nearly 100 foreign medical graduates (FMGs) in Rajasthan are facing an uncertain future as their mandatory internships at ESIC Medical College, Alwar, remain in limbo due to technical and administrative hurdles. Despite the Rajasthan Medical Council's (RMC) allocation of internship positions five months after the foreign medical graduate examination (FMGE) results, these aspiring doctors are still waiting to begin their clinical training. The deadline for joining the internship passed on June 15, leaving the graduates in a state of distress while their peers at other institutions have already commenced their hospital duties. The primary obstacle appears to be a complex web of limited number of seats, regulatory requirements and stipend-related issues. Dr Asim Das, Dean of ESIC Hospital, cited multiple challenges, including conflicting guidelines from various authorities. "There's a Supreme Court ruling mandating stipends for all FMGs, while National Medical Commission (NMC) guidelines allow paid internships for only 7.5% of total seats," Das said. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Run Your Business Like a Pro - Top Trending Accounting Software (Check Now) Accounting ERP Click Here Undo "This is a govt organisation where we are answerable for the audit. So how do we then differentiate the payment of the stipend? The Rajasthan govt is saying give a stipend to 7.5% of FMGs, but the question is which 7.5% out of the 100 FMGs," said Das. Adding to the complexity is the limited capacity at ESIC Medical College. With 100 internship seats available and an equal number of Indian medical graduates already competing for the same positions, the institution faces a significant logistical challenge. "We have only 100 internship seats. There is going to be a clash of 100 FMGs and 100 Indian medical graduates against these seats," Das said. "We're running from pillar to post, but neither ESIC is accepting our applications nor are the RMC and medical education department taking proper notice of our situation," said one affected foreign medical graduate, who requested anonymity. The delay in internship completion could have serious implications for these graduates, potentially affecting their eligibility for medical practice and further studies, including post-graduation programmes.
Time of India
2 hours ago
- Time of India
19 urban health and wellness centres in Coimbatore await inauguration
Coimbatore: As many as 19 urban health and wellness centres (UHWCs) in Coimbatore -- whose construction work has been completed and staff members have been recruited -- are awaiting inauguration. The Coimbatore city municipal corporation has 32 urban primary health centres (UPHC). The Tamil Nadu govt has constructed 19 UHWCs in Coimbatore to enhance the health services in the city. They include those in Ganapathy Maa Nagar, Townhall, Olympus, Ondipudur, Rathinapuri, Selvapuram, Kovilmedu and Pappanaickenpalayam. The state govt spent Rs 25 lakh for the construction of each centre, The construction work of the wellness centres was completed at least six months ago. More than 70 people have joined various postings including doctors, staff nurses, health inspectors and housekeeping staff members, in the 19 centres. "The state govt has completed the recruitment of staff members for the UHWCs. They include doctors, staff nurses and other cadres who will work on a contract basis. The centres will help the poor people. The centres were expected to be inaugurated by the chief minister M K Stalin last month, but it was postponed," said an official. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Giao dịch CFD với công nghệ và tốc độ tốt hơn IC Markets Đăng ký Undo Commenting on this delay, N R Ravisankar, an activist in Cheran Maa Nagar, questioned the public health preparedness of the corporation. "Public health is very important. While there are high possibilities of monsoon infections like dengue and flu, the lack of these facilities forces the public to opt for private hospitals and clinics. Medical expenses in the private sector are not affordable, and many people fail to avail proper treatment. If these facilities are open, people from all walks of life can get better healthcare at the earliest, that too free of cost." said Ravisankar. A senior corporation official said, "The situation is the same across the state, with 208 centres awaiting inauguration." Meanwhile, all the staff members recruited for these 19 centres are on duty at various urban primary health centres. Stalin in 2022 announced the establishment of 708 urban health and wellness centres across Tamil Nadu, with 72 centres allocated to the Coimbatore district. Of this, 64 centres fall under the jurisdiction of the city corporation, of which 45 have been open to the public.
Time of India
3 hours ago
- Time of India
Why are so many Indians turning to Magnesium for their sleep troubles?
It's not every day a humble mineral starts trending, but magnesium has found its moment, and it's long overdue. Studies show that over 60% of urban Indian adults are deficient in key micronutrients—and magnesium is often among them. This one mineral supports hundreds of processes in the body: calming your nerves, relaxing your muscles, regulating your heartbeat, supporting better sleep, and even helping convert food into energy. When it's missing, things feel off. You may feel tired, tense, restless, or just not quite yourself. From fatigue and sleep disturbances to muscle cramps and anxiety, low magnesium levels can show up in subtle but disruptive ways. These days, people are asking all the right questions, and they deserve clear answers. Can magnesium really help with sleep and anxiety? Yes, especially if your levels are low. ● Magnesium activates the parasympathetic nervous system (relaxation mode) ● It binds to GABA, a neurotransmitter that helps calm the nervous system and quiet the mind. ● Magnesium regulates melatonin production which supports your circadian rhythm. ● It helps lower cortisol–stress hormone ● Reduces muscle cramps and restless leg syndrome at night Is it better than melatonin? Not necessarily better, but often gentler. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Alívio da dor sem os riscos: entenda o que essa planta pode fazer. Saúde e Bem Estar Undo Magnesium plays a role in calming the nervous system, while melatonin signals your brain that it's time to sleep. Used together, they can target both tension and timing—two key factors in quality rest. What type should I take? That depends on what you're hoping to improve. A quick guide to popular forms: • Magnesium glycinate: Often recommended for sleep and anxiety • Magnesium threonate: Promising for memory and cognition • Magnesium citrate: Effective for constipation, less ideal for sleep • Magnesium oxide: Low absorption, typically used as an antacid As always, speak to your doctor to understand if and how much magnesium you need. Overdosing on magnesium can cause diarrhoea, nausea and abdominal cramping. Magnesium can also interact with antibiotics and certain other medications. If you have kidney issues, you must consult your doctor before taking magnesium. How much magnesium should I take? Adult males should take 400-420 mg of magnesium per day, while the recommended intake for adult women is 310-320 mg daily. This amount will vary for breastfeeding or pregnant women. Why did magnesium suddenly get so popular? A 2012 clinical trial found that 500 mg of magnesium improved sleep duration and quality in older adults. A 2017 analysis published in Nutrients also linked magnesium to reduced symptoms of mild anxiety. While results can vary, magnesium supplementation may benefit people who are deficient or experiencing chronic stress. At Even Healthcare, we see more and more patients exploring magnesium as part of their wellness journey - whether for better sleep, reduced muscle tension, or simply more balanced energy. Our advice is to begin with food. Spinach, pumpkin seeds, almonds, bananas, and legumes are all excellent natural sources of magnesium. If supplements are needed, make sure you're choosing the right form and dosage with proper medical guidance. Magnesium isn't just a passing trend. It is foundational to how the body functions. For many, restoring it may be the simplest and most effective step toward feeling better, sleeping deeper, and functioning more fully. (Dr Chandrika Kambam, Medical Director, Even Healthcare) One step to a healthier you—join Times Health+ Yoga and feel the change
