Longevity science has made leaps and bounds in recent years, benefiting populations worldwide, yet simple daily habits may hold the key to a long and healthy life.
One doctor has argued that the lifestyle choices of his oldest living patients have had the most significant impact on extending their lifespan.
Speaking to GB News, health and wellness specialist, Doctor Darshan Shah, founder and chief medical officer at Next Health, highlighted four crucial areas in the lifestyle of his longest-living patients; anti-inflammatory dietary choices, regularly exercise patterns, habits to avoid, and lifestyle factors that promote well-being.
The expert noted that basic practices like consuming whole foods and regularly engaging in movement, as well as maintaining strong social connections, are more effective at promoting longevity than costly interventions.
Building muscle mass is a crucial element of prolonging lifespan
GETTY
“Luckily, I have been able to observe many people in their 80s and some in their 90s, and I have been surprised by the simple things that make all the difference!” shared Dr Shah.
He noted that anti-inflammatory diets are the cornerstone of longevity as the longest-living patients favour whole and minimally process foods.
According to the expert, their plates often features plant-based features like lentils, beans, leafy greens, nuts and a diverse array of vegetables.
Healthy fats also play a crucial role, according to Dr Shah, with olive oil, avocadoes, and omega-3 rich foods like walnuts and fatty fish being dietary mainstays.
Conversely, ultra-processed foods like those high in sugar and artificial additives and trans fat are notably absent from their diets.
In terms of exercise, the expert noted that consistency proves more valuable than intensity, with low-impact activities being key.
“Many engage in natural, low-intensity movement, such as walking, gardening or cycling,” noted Dr Shah.
“They avoid long sedentary stretches, there are many walks incorporated into their day.”
Many incorporate weight-bearing activities and resistance training, even in small doses, to maintain skeletal muscle mass.
Dr Shah’s oldest living patients make anti-inflammatory dietary choices
GETTY
Equally important are flexibility exercises, according to Dr Shah, as these help preserve mobility and prevent falls.
He also emphasised the importance of strong social connections to ensure continued emotional support throughout one’s life.
A great number of patients who live to 90 engage in meaningful activities, whether through work or volunteering.
“Although many of these tips listed may seem intuitive and “too simple to be true”, I can tell you there is no supplement or technology that even comes close to moving the needle of healthspan and longevity as consistent application of these rules,” noted Dr Shah.