Centenarians are often cited as having secrets to living longer and healthier lives, and scientists studying them increasingly point to lifestyle as a crucial factor in longevity.
Speaking to GB News, Clinical Biochemist and nutritional medicine expert Dr Jeffrey Bland outlined several of the most effective habits he has watched to reverse biological ageing.
A crucial and often overlooked aspect of a longevity lifestyle is taking at least 30 minutes per day to focus on the joy of living, according to Dr Bland, founder of Big Bold Health
The link between lower stress levels and improved longevity isn’t new, as highlighted in the Journal of Gerontology in 2014.
Mindfulness is the key to stress management
GETTY
"Excessive stress or what is known as distress, plays a very important role in biological ageing through its impact on brain function over time," Dr Bland explained.
"Introducing a daily routine of quiet reflection and connection with nature is very important in resetting the stress response.
"There is strong data that has shown that introducing these activities each day can result in improved metabolism and immune function and rejuvenate cellular function."
Even those with demanding schedules are advised to adopt these habits incrementally to benefit from their cumulative effects.
Alongside mindfulness techniques, Dr Bland's approach combines dietary modification, exercise, and sleep optimisation.
"Most importantly, the habits don't require radical life changes, but should rather constitute manageable adjustments to daily routines.
"The combination of eating the foods that support immune and metabolic health and renourishing a healthy microbiome, staying away from overly processed foods, coupled with time-restricted eating, regular daily activities as simple as a 30-minute per day walk along with some simple strength conditioning exercise, focus on sleep hygiene to deliver seven hours of quality sleep per night, reduction in alcohol and drug use represent the core features of a longevity program," he said.
Published research has also identified foods that improve processes associated with biological ageing.
LATEST DEVELOPMENTS
Dr Bland recommends slowing down for thirty minutes a day
GETTY
Dr Bland specifically recommends foods high in polyphenols such as red and orange vegetables.
"The foods that have been associated through published research with improvement in the processes associated with biological ageing include foods high in polyphenols such as red, and orange vegetables," he confirmed.
Gluten-free whole grains such as millet, Tartary buckwheat, and brown rice are also recommended for their longevity benefits. Cultured foods like tofu, kimchi and tempeh because they contain unique probiotics that support gut health.
In terms of root and cruciferous vegetables, Dr Bland's top recommendations include Brussels sprouts, cabbage and broccoli.
