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'Food is medicine': an expert shared his secrets of longevity

Life expectancy in the United States fell by one full year in the first half of 2020, according to a report by the US Centers for Disease Control and Prevention (CDC), and much of that was attributed to the pandemic. However, before COVID-19, life expectancy in the United States in 2019 was 78,8 years, a tenth more than in 2018. Longevity expert Sergey Young told what he does and advises everyone to prolong life. The edition told in more detail CNBC.

Photo: Shutterstock

1. Get regular checkups

Early diagnosis is critical to preventing disease and age-related worsening, so it is important to check yourself regularly and as fully as possible.

Try to have an annual medical check-up, which includes blood and metabolic chemistry panels, thyroid panel, and tests to detect potential deficiencies in vitamin D, vitamin B, iron, and magnesium (all nutrients that help our body perform many important functions ).

2. Let food be medicine

Poor nutrition is the leading cause of noncommunicable diseases worldwide, killing at least 11 million people every year.

Here are some guidelines for a long life diet:

  • Eat more plants: To reduce your risk of heart disease and diabetes, try to include at least one plant-based meal in every meal. Sergei usually has broccoli, cauliflower, asparagus, or zucchini as a side dish for lunch and dinner. And for snacks he chooses berries, nuts or fresh vegetables.
  • Avoid Processed Foods: Many foods sold in grocery stores today are high in salt, sugar, saturated fat, and chemical preservatives. A 2019 study of 20000 men and women between the ages of 21 and 90 found that a diet high in processed foods increased the risk of death from all causes by 18%.
  • Drink more water: most of us drink too little water.
  • Include healthy fats in your diet: not all fats are bad. High-density lipids (HDL), including monounsaturated and polyunsaturated fats, are considered “good fats” and are essential for heart health, blood flow, and blood pressure.
3. Move more

One study found that just 15-25 minutes of moderate exercise a day can extend your life by three years if you're obese, and seven years if you're in good shape.

On the subject: Longevity Secrets: How to Maintain Health if You Have a Sedentary Job

Anything that forces you to get out of your chair, move regularly, and breathe more intensively will help.

This is why the method that Sergey practices and recommends is extremely simple: walking. Brisk walking can improve cardiovascular health and reduce the risk of obesity, diabetes, and high blood pressure. It can even ease symptoms of depression and anxiety.

4. Eat early and less often

Clinical evidence shows that intermittent fasting - a diet where you alternate between eating and fasting - can improve insulin stability, cholesterol levels, blood pressure, mental alertness, and energy.

To facilitate the transition to a "eat earlier and less often" diet, you can start with a 16: 8 hour intermittent fast. Here, you eat all the food in one eight-hour period - for example, 8:00 am to 16:00 pm or 10:00 am to 18:00 pm.

But keep in mind that fasting or a calorie-restricted diet is not for everyone; always consult your doctor before making any drastic changes to your diet and diet.

5. Constantly work on quitting bad habits.

One of the most toxic habits is excessive alcohol consumption. Research shows that frequent and regular consumption can contribute to liver and pancreas damage, immune system damage, and high blood pressure.

You may be interested in: top New York news, stories of our immigrants and helpful tips about life in the Big Apple - read it all on ForumDaily New York.

Eating a lot of sugar is another bad habit. Undoubtedly, in the right doses, sugars from fruits, vegetables and even cereals play an important role in a healthy diet. But make no mistake: excess sugar in all its forms is poison. To reduce your intake, avoid processed foods and sugary drinks.

And, if you smoke, quit as soon as possible. Cigarette smoking is responsible for 480 deaths a year in the United States, according to the CDC.

6. Mandatory healthy sleep

Research shows that less sleep can shorten life expectancy. Recent research supports the known and suspected links between insufficient sleep and a wide range of disorders in the body, including hypertension, obesity and diabetes, as well as impaired immune function.

Try to get at least seven hours of sleep a night. And also create comfortable sleeping conditions in the bedroom: darkness, pleasant smell, or whatever you like.

Read also on ForumDaily:

A pill for old age: what are the prospects of immortality for humans

Research: being overweight can be beneficial for health and longevity

Longevity Secrets: How to Maintain Health if You Have a Sedentary Job

Aging and genetics: why some people live much longer than others

Scientists have found out to what maximum age a person can theoretically live

longevity secret Educational program
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