Summary
The article highlights four science-backed habits that could help you live longer and healthier. Dr. Eric Verdin, president of the Buck Institute for Research on Aging, emphasizes that while promising anti-aging drugs are being developed, four proven lifestyle factors—nutrition, physical activity, sleep, and social connection—remain the most effective tools for longevity today. He compares aging to the gradual breakdown of the body’s maintenance systems and stresses that over 90% of life expectancy is determined by non-genetic factors. Dr. Verdin advocates for the Mediterranean diet, avoiding sugar and ultra-processed foods, and using tools like continuous glucose monitors to track dietary impact. He recommends daily walking, strength training, and balance exercises for physical activity; adequate sleep of 7–8 hours; and maintaining strong personal relationships as the most influential but underappreciated component. Dr. Verdin cautions against unsupervised use of longevity supplements, noting most are unproven and potentially harmful. His institute is conducting clinical trials on ketone esters as potential anti-aging agents. Ultimately, he urges people to focus on lifestyle changes readily within reach, rather than seek untested shortcuts to longevity.
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