How to Live a Longer and Healthier Life
As I enter the later half of my twenties, I have become engulfed with this term ‘longevity’. The goal is for your biological age to be younger or at least the same as your chronological age. I want to be able to dance on tables in Mykonos in my 80s, so if I start focusing on good habits now, the sky truly is the limit.
I have always focused on living a healthy life, but through my recent studies I have discovered that the older we get, the more important it is to focus on these 5 important factors. I wanted to share my learnings with you so that you too can live your longest and happiest life.
1. lift weights!
I am a big believer in the power of movement for both your physical and mental health. However, as we get older just walking isn’t going to cut it if we want to live a long and youthful life. Lifting weights is the clear winner when it comes to improving your longevity.
From the age of 30, our body naturally looses muscle. Weight training is essential at reversing this, reducing ageing and your chances of disease. It is recommended that you do 30 minutes of strength training 2-3 times a week. If you are new to weight training, I recommend starting with a PT to learn specific exercises and reduce your risk of any injuries.
2. high protein diet
After 7 years of following a predominantly vegetarian diet, I reintroduced meat. It was my research into longevity that made me change my eating habits. A high protein diet is incredibly important for your longevity, as well as a diet full of colourful fruits and vegetables, and high quality fats such as avocado, nuts and seeds and olive oil.
By increasing my protein intake I feel a lot more energised, and my recovery post training has improved. My main sources of protein are seafood such as salmon and prawns, tofu and tempeh as well as grass fed beef.
3. Relationships
An 85-year study done by Harvard University found that the number one factor that made us happy, which in turn live longer was relationships! This is due to the release of oxytocin which is our love hormone. Our community truly is our medicine. It is so important to surround yourself with like-minded people who fill your cup up.For example, if you hang around people who are focused on living a healthy life, practice yoga, meditate etc, you are more likely to take part in this. If your friends are all watching TV all day, eating fast food and speaking poorly about others, it is very likely you will be sucked into doing the same.
Invest into your friends and family, and make sure to spend quality time with them every week.
4. Sleep
A proper nights rest is so important for our longevity. It reduces stress in the body, and allows us to recharge. Our body runs off a circadian rhythm which means our sleep is best when we go to bed and wake up at the same time every day.
I used to have severe insomnia in my early 20s. Through trial and error I have now perfected my sleep routine. I journal in the evenings, read for 30 minutes, and make sure I am off my phone for at least an hour before I go to bed. We live in this “hustle” culture, but with adequate rest we are more productive and reduce the chances of experiencing burnout.
5. Mindset
A healthy mindset takes time and effort, and it doesn’t just happen overnight. Just as we go to the gym and work on our muscles, we need to work on our mind. Gratitude, meditation and breath work are three daily practices that have left me feeling calmer and more connected.
Having purpose in your life is also important for longevity. Create a vision board, learn from others and share your meaning and message. Purpose brings you a healthier mind, improving your longevity.
