We all know, deep down, what we need to do to live longer: sleep better, stress less and move more. But radically switching to a 100% plant-based diet or imposing Olympic training quickly becomes discouraging. However, the key to longevity lies in long-term regularity. To get there? Change just one habit per month, so you can steer your metabolism toward a healthier future at your own pace.
“These habits have different levels of evidence, from a scientific perspective. And some will be more beneficial than others for longevity. explains to True Medical Dr Denys Coester, resuscitator anesthetist, author of a work in progress on longevity. “But they are worth putting in place” he assures. Here’s what you can do, today.
Cut down on sugar (and track down the hidden versions)
Reducing sugar is the number one lever for avoiding chronic inflammation. Rather than stopping everything, replace your sodas with sparkling water or reduce the doses in your usual recipes. “We know that there is an explosion of type 2 diabetes in France, and this is a major source of chronic, cardiovascular diseases and even cancers.
explains Dr Denys Coester.
“There is sugar that you can control, but the most annoying thing is the hidden sugars (glucose or corn syrup) in industrial products. Look at the labels!”
he recommends.
Get more sleep, even just 15 minutes
Sleep is the basis of cellular repair. If you’re short on rest, try moving your bedtime forward by just 15 minutes each week to get toward the recommended 7 to 9 hours. “Our sleep is disconnected from our current needs. Our biological clock is disrupted by artificial lights, which impacts our digestion and our hormones“warns Dr. Coester.”This disruption of our internal clock is very clearly harmful in the long term for longevity.“. Sleeping more and above all sleeping better is therefore essential.
Remove the “bad” before adding the “good”
We often praise the merits of omega-3, fiber or fermented foods. This is excellent, but it should not be used as a “band-aid” for a poor basic diet. Dr. Coester is adamant. “There’s no point in taking omega-3 if you go to McDonald’s every day. You must first start by removing the negative in your diet: products that are too sweet, industrial fats, etc. Before improving it.”
Walk more: a sedentary lifestyle is the “new smoking”
Moderate physical activity, such as brisk walking, improves mitochondrial function. The ideal goal is between 150 and 300 minutes per week. “Every walk begins with a first step. And a sedentary lifestyle is really bad for your health“, recalls the expert.”The idea is to move your body every hour. If you work seated, set a timer: get up, take a few steps or a few squats before sitting down again.
Take five minutes to meditate
Stress is a powerful accelerator of aging. Five minutes of mindfulness before bed can not only calm your mind but also improve the quality of your rest. “Stress negatively influences most markers of longevity” confirms Dr. Coester. “We know that meditation helps combat stress: without directly establishing a cause and effect link, meditating still contributes to the longevity of the individual.
Take up bodybuilding (especially after 40)
Maintaining muscle mass is vital for independence and metabolic health. Favor complete exercises like squats or push-ups rather than isolated exercises. “With age, we risk sarcopenia (decreased muscle strength). The strength of the grip is also extremely correlated with longevity. underlines the doctor. “Older people should do a lot more strength training than cardio.”
Cook more at home to take back control
Prepared meals are often saturated with salt and processed fats. By cooking yourself, you choose the quality of your nutrients. “The more we cook at home, the more we control what we put in our cells.”explains Dr Denys Coester. “For example, instead of low-end sunflower oil, you will use first cold-pressed olive oil. “It’s a direct way to act on inflammation.”
Find an active hobby and cultivate social connections
Pleasure and belonging to a group are often forgotten pillars of health. Playing sports with friends combines physical movement and emotional support. “This is what we observe in the “Blue Zones” (where people live older). The common point, beyond the plate, is strong human relationships, a community bond, which can pass through the practice of a religion, for example, as is the case for the Seventh-day Adventists of Loma Linda in California.“concludes the doctor.”Having meaning in one’s life, being supportive and social, is fundamental for longevity.”.
Improving your longevity is a series of caring choices. By reducing hidden sugars, moving a little every hour and taking care of your social relationships, you are laying the foundations for a long and dynamic life.