Boosting longevity has prompted much debate and discussion in recent years but advances in scientific research continue to throw up informed answers to this age-old question.
While it might sometimes seem like it’s too late to start switching up your lifestyle habits, a doctor has explained what you can do today to live a long, healthy life.
Dr Anthony Youn, author of the book Younger for Life, took to his TikTok to outline three immediate lifestyle changes to increase your lifespan.
1. Give your gut a rest
Unsurprisingly, the doctor’s first advice is diet-related, but don’t worry, it doesn’t involve avoiding a specific food. Instead, Dr Youn recommended fasting.
He said: “Every so often, take 12 to 16 hours where you don’t eat food. This will stimulate the process of autophagy, which is intracellular renewal.”
The doctor isn’t the first expert to highlight the link between fasting and longevity. Dr Julia Jones, neuroscientist and author of the book F-Bomb Longevity Made Easy, previously revealed on ITV’s This Morning that waiting to eat your breakfast after 11am is a simple tweak that could add 20 years to your lifespan.
The eating regimen that the doctor recommended is also known as intermittent fasting, or specifically daily time-restricted fasting, where you eat normally but only within an eight-hour window each day.
2. Strength trainining
A healthy diet and exercise are undoubtedly the cornerstones of a healthy life, so it might come as no surprise that Dr Youn’s second tip is getting some physical movement.
He said: “At minimum, do these three exercises: chest press, rows and leg press. This will work most of the main muscle groups to keep you nice and strong.”
Don’t just take the expert’s word for it, as a study, published in the British Medical Journal, also backs this advice. The research team found that weight-lifting done once or twice a week coupled with aerobic exercise could slash your risk of dying from any cause by at least 41 percent.
3. Improve your sleep
Once you improve your diet and get moving, the last thing you’re missing is good sleep. Dr Youn recommended using blackout shades in your bedroom and turning the room temperature down to 68 degrees Fahrenheit, which is 20 degrees Celsius. “These will help you sleep longer and deeper for a better rest,” he added.
The doctor added that you can find more simple tips like these in his book Younger for Life.