Ageing is a process that we cannot deny. However, we can always delay it by following a healthy lifestyle. In an exclusive conversation with Times Now Digital, longevity sherpa and nutrition expert Prashant Desai spoke about scientific ways to live a longer and fulfilling life.
"There are 9/12 hallmarks of ageing. Behind them all, it boils down to the damage we cause to the genome (DNA), which leads to the wrong genes being turned on or off. Think of ageing as scratches on the DVD. The more scratches, the older you are inside. To live longer, accumulate fewer scratches. The strategy should be to delay diseases, and hence death," the expert said.
Scientific Ways To Live A Long Life
The top four leading causes of death globally are heart attack and stroke, cancer, respiratory-related complications, and Alzheimer’s. The risk for all increases with age. More will die of heart attack and cancer later in life than early. We have two ages: chronological (as in your passport) and biological (from within). It is easier to measure the former. For the latter, there is a dashboard derived from how healthy you are metabolically. Most diseases are accumulated due to a dysfunction of your metabolism. Their manifestation is what we now call Metabolic Syndrome.
As per the expert, if you want to live a long life, make sure you take care of these things.
- Triglycerides <100 mg/dL
- Fasting Blood Glucose <100 mg/dL
- HDL-Cholesterol >50 mg/dL for men and >40 mg/dL for women
- Waist circumference <38 inches for men and <34 for women
- Blood pressure <120/80
If you are unable to maintain any three of these five things then your biological age is higher than your chronological age (you will get the disease early and probably die early, too). “Behind these five is an x-factor: Hyperinsulinemia, which makes you insulin resistant, leading to obesity and type 2 diabetes. It is the last stop before your train hits all diseases. To live longer, healthier, and disease-free, you must avoid hyperinsulinemia at all costs. And it comes down to foundational habits,” he added.
Some other factors to take care of for a longer life are:
- Sleep: 7 to 9 hours of sleep every night consistently is non-negotiable.
- Muscle mass: Make sure you retain your muscle mass, strength, and power. The muscle is an organ of longevity and a reservoir for glucose disposal (metabolism). Sarcopenia (loss of muscle mass) hits after 40. To reduce its severity, strength train three times a week. Lift heavy by joining a gym.
- Nutrition: Always remember, nutrition is the key. Therefore, make sure you balance the diet with more protein and good fats. Avoid simple refined carbs and limit ultra-processed food.
- Five habits to avoid: Alcohol, Sugar, Smoking, Seeds Oil, Stress.