Based on several-year long studies, three habitual patterns have been found to increase life expectancy and reduce the risk of dying (in that time period) by 82%
- Daily Exercise – at least twenty minutes of moderate exercise a day. In one study, IgA (Immunoglobulin A) levels were increased by 50% within a group of people that consistently performed physical activity three days a week. IgA are blood proteins that your immune system makes to help fight off sickness.
2. Eating a healthier, more plant-based diet
Several studies have found that vegans often have increased gut bacteria diversity, which is scientifically connected to longer life span. Whole-food plant-diets are also scientifically proven to slow aging and improve skin health. One major marker of cellular aging are telomeres. Telomeres are repeated sequences of DNA that act like protective caps for the chromosome. Each time a cell divides and replicates, the telomeres get shorter, and eventually are unable to protect the chromosome and cells. This leads to cell death, further explaining how shorter telomeres are related to faster skin aging. It has been found that whole-food plant diets provide cells with antioxidants that both protect the cell and lengthen telomeres. In comparison to animal proteins, plant proteins provide 64 times more antioxidants.
3. Not smoking
Smoking puts you at risk for severe cardiac diseases and increases chances of lung cancer. In fact, 90% of lung cancer is caused by smoking. One reason that smoking is so damaging is that cigarette smoke contains powerful carcinogens. Specifically, the smoke contains the carcinogens called nitrosamines, which are also found in a lot of unprocessed meat. Cadmium, a toxic metal that smokers are exposed to, is also found in seafood and organ meat, further posing a threat to one’s health. Conversely, plant-based diets help prevent cardiovascular disease and improve lung function. Certain vegetables, such as broccoli and turmeric have Curcumin, which can help counteract DNA mutations that are caused by smoking.
Works Consulted
Aubert, Geraldine, and Peter M. Lansdorp. “Telomeres and Aging.” Physiological Reviews, vol. 88, no. 2, Apr. 2008, pp. 557–579, journals.physiology.org/doi/full/10.1152/physrev.00026.2007, https://doi.org/10.1152/physrev.00026.2007.
Dellavalle, C T, et al. “Dietary Intake of Nitrate and Nitrite and Risk of Renal Cell Carcinoma in the NIH-AARP Diet and Health Study.” British Journal of Cancer, vol. 108, no. 1, 2013, pp. 205–12, www.ncbi.nlm.nih.gov/pmc/articles/PMC3553522/, https://doi.org/10.1038/bjc.2012.522. Accessed 15 Oct. 2019.
Nieman, David C. “Moderate Exercise Improves Immunity and Decreases Illness Rates.” American Journal of Lifestyle Medicine, vol. 5, no. 4, 28 Apr. 2011, pp. 338–345, https://doi.org/10.1177/1559827610392876.
Norman, Kristina, and Susanne Klaus. “Veganism, Aging and Longevity.” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 23, no. 2, Mar. 2020, pp. 145–150, https://doi.org/10.1097/mco.0000000000000625.