Four steps to longevity: habits that can extend our lives.

For decades, life expectancy in Europe has been steadily increasing, reflecting advancements in medicine, nutrition, and healthcare. However, in recent years, this upward trend has begun to slow, with the most noticeable deceleration occurring in England. While a rise in life expectancy once seemed inevitable, a combination of lifestyle factors and increasing health risks now threatens to undermine further progress, reports Daily Record.

In recent years, the consistent growth of life expectancy in Europe has hit an unexpected plateau. From 1990 to 2011, life expectancy increased by an average of 0.23 years per year. However, from 2011 to 2019, this growth slowed to 0.15 years per year, with England experiencing a sharp decline from 0.25 to 0.07 years per year.

Researchers from the University of East Anglia attribute this slowdown primarily to a sharp rise in cardiovascular diseases and cancer. These health issues are closely linked to lifestyle factors such as poor diet, insufficient physical activity, and rising obesity levels. The study highlights that mortality from cardiovascular diseases has been a major factor contributing to the reduction in life expectancy during this period.

Despite the alarming nature of these issues, adopting simple, health-promoting habits can significantly impact life expectancy, says Dr. Tamsin Lewis, founder of Wellgevity. For instance, regular physical activity is crucial. Experts recommend engaging in at least 150 minutes of moderate physical activity each week, which can include activities like brisk walking or cycling. This level of activity not only strengthens cardiovascular health but also helps maintain muscle strength, which is vital for graceful aging.

The choice of diet also plays an important role, according to a study published in JAMA Internal Medicine. A Mediterranean-style diet, rich in fruits, vegetables, whole grains, nuts, and olive oil, is associated with a reduced risk of heart disease and increased life expectancy. Such diets provide the body with essential nutrients and antioxidants that combat inflammation and support overall health.

Social connections further influence life expectancy. Studies have shown that strong social ties and community involvement can lead to improved mental health, reduced stress, and a lower risk of chronic diseases. In regions known for high life expectancy, such as "blue zones," robust social networks are a common characteristic among centenarians.

Additionally, maintaining stable blood sugar and insulin levels is crucial. Time-restricted eating, physical activity after meals, and reducing the intake of ultra-processed foods can strengthen metabolic health. These practices help prevent metabolic dysfunctions that accelerate aging and increase disease risk.

Overall, while the slowdown in the growth of life expectancy presents a complex public health challenge, individuals can take proactive steps toward longevity. Regular physical activity, balanced nutrition, fostering social relationships, and managing metabolic health are accessible strategies for many that collectively contribute to a longer and healthier life.

Important! This article is based on the latest scientific and medical research and does not contradict them. The text is for informational purposes only and does not contain medical advice. For diagnosis, please consult a physician.