What’s the secret?If not eternal Is life, a long life, well lived? Kathleen Baird-Murray asks experts for tips on how to live longer and prioritize your health.

1. Goal: 10 more years of life you love.

“We have improved longevity,” says Professor Tim Spector OBE, a genetic epidemiologist and author of the following book: The new science of eating well, and scientific co-founder of ZOE, a personalized nutrition company, says, “But we haven’t really improved healthspan.” Although there are many things medicine can do to save your life, When it comes to chronic diseases like heart disease, diabetes, dementia, stroke, and cancer, we need to be better equipped to help ourselves. Spector said the real reason cancer statistics are increasing has more to do with the fact that our lifestyles are getting worse, and it can take longer to get a diagnosis and treatment. I claim that there is. “The best thing we can do is change the way we think. Instead of just waiting for our bodies to fall apart and undergoing slightly ineffective treatments, we can ask ourselves, “How can I live another 10 years of healthy, enjoyable life?” You need to think, “Is it?”

2. Knowledge is power

“Our genetic make-up is only a potential risk,” says Dr. Sabine Donnai, founder and CEO of Viavi Health Strategy. “Think of it like a deck of cards. The hand you’re dealt, your genetic makeup, is your card, so play wisely. It starts with looking at your cards and understanding the rules of the game. Her own four “non-negotiable” rules are avoiding sugar, supplementing with vitamin D and omega-3s, maintaining (or increasing) muscle mass, and meditation. Dr. Donai advises her patients to choose two types of tests when trying to understand their own longevity potential. One is tests that measure the onset of chronic disease (blood level indicators of glucose, insulin, GSP, low-density lipoprotein or cholesterol, BMI, and inflammation). ); and which measures different biological ages, she endorses the Dunedin Aging Rate Test. Ask your doctor for annual blood tests. Or make an appointment with Dr. Donai himself.

3. Take a longevity vacation

Similarly, multitask your annual vacation with a trip to a longevity spa and take advantage of medicalized, diagnostic-focused wellness programs designed to maximize your well-being when you’re most relaxed. You can also. On the downside, optimal health and a great location come at a price, and they don’t come cheap. Vogue’s Here is a list of dream health destinations: Meyer Life and its pioneering personalized diet, medical support and anti-inflammatory program designed to slow biological aging, set in the spectacular setting of Austria’s Lake Altaussee. At the Bürgenstock Hotel and Alpine Spa in Switzerland, cutting-edge diagnostic tests are performed against the dramatic backdrop of Lake Lucerne. We also have SHA Wellness and Healthy Aging Consulting with telomere length and aging immune profiling, as well as a world-renowned delicious macrobiotic menu. Also available at Six Senses Ibiza and its Rose Bar Longevity Program are 1-day, 3-day or 7-day programs. Their medical experts can help you discover new ways to feel energized through nutritional support, exercise, biohacking, and even specialized treatments based on advanced longevity science. Alternatively, the beautiful Palace Merano in Italy has a new Revitalizing Detox program for longevity. This program combines traditional Chinese medicine and the latest Western science with a nutritionally balanced menu to find balance in body and mind. With panoramic mountain views and endless nature trails, it’s both relaxing and life-changing.

4. Avoid ultra-processed foods

To ensure dietary diversity, Spector says she eats 30 different plants a week to keep her gut healthy, and she also prioritizes the four K’s: kefir, (sauer) kraut, kimchi, and kombucha. About. Reduces inflammation. On the other hand, avoid processed foods at all costs. The American Journal of Epidemiology reports that the simple fact of eating ultra-processed foods increases your risk of death by 29 percent. “Ultra-processed foods affect our health, our lives,” Spector says. “Because it’s impacting our gut health. We don’t have complete data yet and it’s still fairly new data, but when you combine the prevalence of ultra-processed foods with the lack of gut health, these are the effects on our healthy life expectancy. and have the greatest impact on lifespan.”

5. Smoothies that last a lifetime

“This smoothie always makes me feel good and leaves me feeling full and nourished for hours,” says Leanne Stevenson, a nutritional therapist and naturopathic doctor who founded supplement brand ARTAH. Masu. To stay healthy, Stevenson says he focuses on blood sugar management, food quality, and twice a year what he calls a “longevity-focused cleanse” that focuses on cell repair and rejuvenation. I promise.

Each smoothie ingredient has a role. A few slices of peeled turmeric and ginger have anti-inflammatory properties. One tablespoon of chia seeds provides amino acids and dietary fiber. One avocado is a source of healthy fats. Two Medjool dates add dietary fiber. Three handfuls of mixed dark frozen fruit and one handful of green leaves are rich in vitamins, minerals, and polyphenols. Stevenson also adds Atta His Cellular Hydration to get essential electrolytes, extra vitamin C, and adaptogenic maca. Mix 250 ml water and 250 ml vegetable milk, add more water if needed. Serves 2.

6. Take care of your teeth

Please take care of your teeth. Periodontal disease, a marker of chronic inflammation, is increasingly linked to a wide range of health problems, from Alzheimer’s disease to heart disease to diabetes. Oral-B dental ambassador Dr. Milad Shadaloo recommends brushing your teeth twice a day for two minutes with an electric toothbrush, before breakfast, then again at night before bed, and rinsing with a good mouthwash once a day. , recommends flossing your teeth once a day using an interdental brush. Or an oral irrigator. “They also need a good toothpaste with the right amount of fluoride (1450ppm for adults), which reduces the chance of cavities,” he says. “It’s important not to swallow the toothpaste and spit out the excess. Don’t rinse afterwards, so the fluoride continues to protect your teeth.”

Just like avoiding sugar in your diet, smoking, including e-cigarettes, is also a big no-no. “We are now beginning to see research showing that e-cigarettes have negative effects on oral health. Smokers are at a much higher risk of developing periodontal disease, tooth loss, and oral cancer. Masu.”

7. Weight training is key

“As the years go by, you need to work harder to maintain muscle mass,” says Dr. Donai. “Weight training increases growth hormone production, collagen, sex hormones, energy, relieves stress, and helps reduce body fat.”

8. Ice, Ice Baby

Ice baths are available, from soaking your face in cold water (not recommended for people with broken capillaries or prone to rosacea) to cold showers and state-of-the-art freezing chambers. With increasing evidence that controlled cold exposure can reduce inflammation and extend lifespan, Lakes by You is now developing a new wellness program to revitalize and revitalize your metabolism. As part of this, we offer guided cold water immersion. Brass Monkey’s ice bath is set at temperatures below 2 degrees and periodically releases 15-30 mm sheets of ice, making it feel like you’re submerged in ice rather than just ice-cold water. Become.

9. Relationships affect health

“An often underestimated factor in longevity is social engagement, as loneliness and social isolation are associated with increased risk of chronic disease and premature death,” says TCM practitioner Dr. John Tsagaris. Masu. However, if you are in an unhappy relationship for a long time, beware of the fear of being alone. “Being around someone who is destructively critical and unkind can be mentally and physically debilitating,” says Jane Haynes. “No matter our relationship status, from birth to death we need someone to communicate with, and ideally we have at least one intimate relationship where we can remove our masks and acknowledge our vulnerability. You have to have times. No one likes waking up alone in the dark with a panic attack, but wouldn’t it be worse if there was someone there who didn’t care?”

10. Good night, sleep well.

Act like a yogi and stay away from cyclical patterns of negative attitudes so that tomorrow will be an even better day. “This is a no-compromise step towards achieving longevity,” says Sandeep Agarwala Premananda, director of yoga at Ananda in the Himalayas. He suggests “reflecting on your day” before going to bed, “observing” your actions and actions that day. “This practice allows you to become aware of your limitations and consciously break negative patterns.”