Studies have shown that longevity depends on several factors, including genetics, dietary habits, social connections, and other lifestyle choices. With the modern lifestyle changes, people are more likely to adopt habits that increase mortality risk and open the door to chronic diseases.
While we can’t control everything, we can still expect a healthier and longer life by combining a smart anti-aging diet with wearable health technology.
Let’s learn some practical tips for “how to improve lifespan through diet and technology.”
1. Healthy Diet Choices That Help You Live Longer
According to the Global Burden of Disease Study 2017, poor eating habits are a leading cause of the global mortality rate. In response, the DGAs (Dietary Guidelines for Americans) have introduced four healthy dietary patterns associated with a longer lifespan.
All these patterns focus on consuming more plant-based foods while limiting processed foods, refined sugar, alcohol, and meat. For a balanced intake, include adequate amounts of fruits and veggies, nuts, legumes, seeds, and whole grains in your meals. An anti-aging diet reduces inflammation and oxidative stress—two major drivers of chronic disease.
Here is a short breakdown of healthy diet factors:
- Nuts: Rich in healthy fats, nuts are scientifically proven to lower the risk of heart disease, diabetes, and even cancer.
- Fruits and vegetables: Fruits and veggies are packed with essential vitamins, minerals, and antioxidants. Consuming five portions of plant-based food daily reduces cardiovascular risks.
- Whole grains: Whole grains provide better nutritional values than refined carbohydrates. Include oats, brown rice, and whole-wheat chapati in your meals.
You may also follow diet plans inspired by long-living populations. The following list mentions the best diets for longevity and their health benefits.
- Mediterranean Diet: Improves heart health for a longer life expectancy.
- Blue Zones Diet: Supports metabolic health.
- Valter Longo’s Longevity Diet: Reduces biological aging markers.
- MIND Diet: Protects brain health and reduces Alzheimer’s risk.
- Plant-Based Diet: Maintains cholesterol levels and blood pressure for better cardiovascular health.
- Alternate Healthy Eating Index Diet (AHEI): Supports brain and gut health.
There’s no magic bullet to guarantee a long life. However, adopting these core eating habits ensures a healthier lifespan.
2. Daily Habits That Support Longevity: Small Changes, Big Results
Daily lifestyle habits like physical activity, hydration, and sleep significantly affect longevity. Just 15 minutes of daily exercise can add up to three years to your life.
- Exercise: Get involved in physical activities like walking, swimming, cardio, or sports. Active people generally enjoy happier and longer lives.
- Hydration: Drink enough water to support proper cellular functions and boost metabolism.
- Sleep: Aim for at least 6-7 hours of quality sleep at a consistent time. It promotes natural healing and cognitive functioning. However, too little and too much sleep can alter the benefits.
- Quit bad habits: Avoid harmful behaviours like smoking, overeating, and obesity that increase chronic risks.
3. Wearable Technology That Keeps You On Track
Wearable health technology, including smartwatches and fitness trackers, monitors health patterns like heart rate, blood pressure, and glucose levels.
They gather the patients’ data and observe early signs of potential health issues with personalized healthcare suggestions.
How AI Health Trackers Work
Different healthcare companies have launched their wearable healthcare products to help users with their fitness goals.
- Garmin: The company offers smart devices that track regular activities like daily steps, distance covered, and calories burned. Their AI health trackers monitor heart rate and sleep quality when paired with Apple or Android devices.
- Apple: Apple smartwatches now feature fitness tracking apps with built-in AI for heart rhythm monitoring. They regulate the heart rate by detecting irregular rhythms.
- Abbott: Abbott has introduced smart biosensors that detect glucose levels. These sensors compile data on physical activity, diabetes, and heart health for suggesting preventive health measures.
4. Mental Wellness for Longevity: Stay Calm, Live Long
- Happiness levels: “Happier people tend to live 18% longer than the unhappy ones,” a review of 35 studies concludes. Having a sense of purpose encourages lifelong learning and personal fulfillment.
- Stress management: Practice relaxation techniques such as meditation, prayer, and exposure to sunlight, which improve hormonal balance. Managing stress levels brings positive physical changes, like reducing blood pressure.
- Social life: Strong social relations help reduce the risk of depression and anxiety. Prolonged isolation is equivalent to smoking 15 cigarettes a day, which harms longevity and mental health.
It’s true that our lifespan is something beyond our control. But with healthy lifestyle choices, we can enjoy a smoother journey. These may include getting enough sleep, following an anti-aging diet, or finding a meaning in our lives.
Making small, mindful changes in both what we eat and how we use tech can help us understand how to improve lifespan through diet and technology.
References:
- JAMA Network: Four healthy dietary patterns associated with longevity. Available at the JAMA Network.
- PubMed Central: Fruits and Vegetable Consumption: Systematic Review. Available at PMC.
- PubMed Central: Health Benefits of Nuts Consumption. Available at PMC.
- Fountain Life: 10 Best Diet Plans for Longevity. Available at Fountain Life.
Wearable Health Technology with AI integration
- Apple: Remote Healthcare Products. Available at Apple.
- Abbott: For AI health trackers. Available at Abbott.
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