How To Live For Longer – 5 Science-Backed Techniques

According to the Office for National Statistics (ONS), the UK is seeing record numbers of centenarians. In fact, the number has almost doubled since 2002. Wanting to live longer is not just a dream but a reality for many. However, many of us have had friends or family members who’ve experienced serious health problems in their old age. So how do you not only live longer, but be healthier as you age? What are the factors that really matter?

One study found that with just five lifestyle changes, you can potentially increase your lifespan by 10 years. These are simple activities and adaptations, which include giving up smoking, moderating your alcohol intake and exercising for at least 30 minutes per day.

We explore lifestyle changes and incorporate them into five easy-to-follow science-backed techniques to help you live better for longer. Whether it's eating well, staying active, or taking care of your mind, we've covered it all. Let's dive in and discover the simple secrets to a longer, healthier, and happier life!

How to live for longer – 5 science-backed techniques

1. Try out IV drips

Oral supplements can only take us so far – you must remember to take them every day, plus half of their contents pass right through the gut and never make it to the parts of the body that need them. Intravenous (IV) drips are a more efficient and effective alternative, as you can leave it longer between appointments, and the vitamins are administered straight into the bloodstream, meaning your body reaps their full benefits.

However, with so many IV drips available, how do you decide which one is right for you? While many drips address specific deficiencies, there’s one drip that has an incredible all-round positive effect on the body and lifespan: NAD+.

Our natural Nicotinamide Adenine Dinucleotide (NAD+) levels, essential for cellular function and DNA repair, diminish with age and environmental stressors. IV drips, such as NAD+ infusions, have emerged as potential interventions to replenish this crucial compound and counteract age-related decline. By keeping important coenzymes topped up through interventions like IV drips, we have the potential to mitigate certain aspects of aging!

Looking for an NAD+ IV drip in London? Harpal Clinic is a London-based clinic offering personalized courses of IV nutrient therapy tailored to meet your individual requirements. You can also add on standalone treatments, for fully customizable solutions. There's a solution for every individual to help improve your longevity and lifespan.

2. Healthy lifestyle routine + regular workouts

While celebrities and the ultra-rich invest vast resources in longevity routines, some of the most effective health practices are both cost-free and time-efficient. This means you can look and feel good, even when doing a quick at-home workout!

Scientific research highlights several simple daily habits, including exercise, balanced nutrition, social engagement, and stress reduction, which can substantially extend lifespan. Even incorporating just a few of these habits into your daily regimen can yield significant long-term health benefits.

For instance, short bursts of physical activity can make a serious impact. Go for a walk, use the stairs instead of the lift, or even clean your house to get your heart pumping! The UK Biobank Accelerometry Study suggests that as little as four minutes of vigorous exercise per day can confer considerable health advantages, emphasizing the potential impact of small lifestyle changes on overall wellbeing.

3. Take a preventive approach to healthcare

Taking a preventative approach to healthcare entails adopting proactive measures to maintain and enhance one's wellbeing, rather than reacting to illness or ailments as they arise. In conclusion, it's always better to be safe, than sorry.

This approach involves prioritizing healthy lifestyle choices, such as regular exercise, balanced nutrition, adequate sleep and stress management, and avoiding harmful habits like smoking and excessive alcohol consumption.

You should also attend routine medical screenings, book necessary vaccinations, and organize regular check-ups to detect and address potential health issues early on, when they are often more manageable and treatment success is more likely. By focusing on prevention, individuals can not only improve their quality of life but also reduce healthcare costs! Think about your vitality and long-term health early on to reap the benefits later in life.

4. Inflammation = ageing

Did you know that reducing inflammation is paramount in mitigating biological aging? This is because inflammation plays a significant role in the aging process. Chronic inflammation, characterized by a sustained immune response, is closely linked to many age-related diseases, including the likes of cardiovascular disease, arthritis, and neurodegenerative disorders.

As we get older, the accumulation of inflammatory markers in the body can damage tissues and organs, accelerating the aging process. Furthermore, chronic inflammation contributes to the shortening of telomeres. These are protective caps at the ends of chromosomes associated with cellular aging and longevity; when they become shorter, they can no longer replicate, which leads to tissue damage and signs of aging.

Want to slow down the biological aging process and promote overall health? Minimize inflammation through lifestyle modifications such as a balanced diet rich in anti-inflammatory foods combined with regular exercise, stress management, and adequate sleep.

5. Laugh more

Laughing more isn't just about having a good time; it's a powerful stress reliever with numerous health benefits. When we laugh, our bodies release endorphins, natural chemicals that promote relaxation and reduce stress. Furthermore, laughter lowers cortisol levels, the stress hormone, leading to a decrease in tension and anxiety in both sexes.

In fact, some research in The Journal of Epidemiology and Community Health has even suggested that laughing may reduce cardiovascular disease, which is the largest cause of mortality worldwide. Regular laughter is associated with improved heart health, strengthened immune function, and enhanced mood.

Additionally, laughter fosters social connections and strengthens relationships by promoting bonding and communication. Tell a joke and share a laugh with your closest ones to contribute to overall wellbeing!

Bonus technique: Travel more

Who doesn't enjoy the rejuvenating experience of a vacation? While the benefits of travel on our overall wellbeing are widely recognized, the scientific underpinnings are often overlooked.

Recent studies shed light on the numerous health advantages of travel. For instance, a study in the International Journal of Environmental Research and Public Health revealed that a short break of four nights can reduce stress for up to 45 days afterward! Moreover, traveling has been linked to a decreased risk of heart disease and improved cognitive health. It doesn't matter where you're headed, as long as you're ready to enjoy yourself and take a breather, your body will thank you!

Want to live longer?

Don't wait until you are sick before seeking help. Start taking steps now to reap the reward of improved physical and mental wellbeing well into later life.