British Queen celebrates


Achieving a longer and healthier life involves adopting simple habits that can slow the aging process and promote overall well-being. Dr. Nirusa Kumaran, the medical director at London

longevity clinic HUM2N, shares five key ways to enhance longevity and overall health.

Embrace a Plant-Based Diet:

-Prioritize consuming more plants and incorporating oily fish into your diet, while reducing processed meat intake.

-Plants contain polyphenols with antioxidant and anti-inflammatory properties, addressing inflammatory processes and oxidative stress associated with aging.

-Polyphenols also protect against arterial plaque buildup and blood clots, contributing to cardiovascular health.

A plant-rich diet enhances gut microbiome diversity, supporting improved digestion, a strengthened immune system, enhanced brain function, and reduced cancer risk.

Stay Active:

-Engage in regular exercise, such as aerobic activities and strength training, to maintain a healthy weight, boost metabolism, and increase muscle mass.

-Exercise promotes cardiovascular health, muscle and bone strength, and reduces inflammation.

-Strengthening specific muscle groups, including proximal muscles (upper legs, arms, hips, shoulders, and core) and pelvic floor muscles, contributes to overall quality of life.

-High-intensity training (HIIT) supports mitochondrial health, crucial for cellular function, and declines with age.

Quit Smoking:

-Smoking is a major contributor to illnesses and mortality, linked to lung cancer, heart attacks, and strokes.

-Quitting smoking at any stage yields significant health benefits and increases life expectancy.

-The sooner one quits, the sooner they can experience improved health and reduced risks of heart attack and lung cancer.

Maintain Social Connections:

-Prioritize socializing to enhance both physical and mental health.

-Social engagement alleviates depression, anxiety, and stress, contributing to an improved mood.

-Connected individuals exhibit better cognitive and physical health, as social interactions often coincide with other healthy habits.

-Building and nurturing relationships, participating in community activities, and staying connected with family and friends promote overall well-being and longevity.

Prioritize Sleep and Manage Stress:

-Ensure sufficient sleep, as it plays a crucial role in physical repair during deep sleep cycles.

-Inadequate sleep increases the risk of heart disease, type 2 diabetes, obesity, and depression.

-Stress management is essential, as stress can negatively impact both mental and physical health.

-Practices such as meditation, breathwork, exercise, and spending time in nature are effective ways to reduce stress and enhance overall well-being.

By incorporating these lifestyle tweaks, individuals can take proactive steps towards a longer and healthier life. Photo by Ella Olsson from Stockholm, Sweden, Wikimedia commons.