Living to 100 isn’t solely determined by genetics or luck, according to a UK medical expert. Dr. Gareth Nye, a lecturer in biomedical science at the University of Salford, says that by following four core lifestyle principles—covering diet, exercise, sleep, and health monitoring—people can significantly boost their chances of living a longer, healthier life. And when it comes to exercise, he emphasizes that it’s not about intense workouts or hitting the gym, but simply increasing everyday activity.
Genes Matter, But Lifestyle Is Crucial
As reported by The Mirror, Dr. Nye explains that while longevity is partly influenced by genetics—affecting roughly 20% to 30% of lifespan due to factors like disease risk, hormone regulation, and cell regeneration—much can be shaped by personal habits. He notes that individuals with long-lived parents or grandparents are more likely to live longer themselves. However, he stresses that adopting healthier behaviors can “improve your luck” and contribute meaningfully to lifespan.
1. Reduce Inactivity, Not Just Exercise More
Dr. Nye challenges the common perception of exercise. Instead of focusing on structured workouts, he suggests prioritizing increased movement throughout the day. “Rather than thinking in terms of exercise, think about increasing your daily activity levels,” he said.
People who live longer often maintain an active lifestyle through regular movement rather than formal training programs. Nye encourages strategies like standing desks or rethinking commuting methods to reduce prolonged sitting.
Research supports this approach. One study found that walking 10,500 steps daily reduced the risk of premature death by 39% and the risk of heart disease and stroke by 21%. Another indicated that short bursts of brisk walking or intense activity could cut dementia risk by 40%. Nye adds that while high-intensity workouts can be beneficial, they are often unsustainable, making consistent daily movement a more practical focus.
2. Rethink Your Diet
Dr. Nye urges a critical look at daily diet and lifestyle. Avoiding alcohol, tobacco, and foods high in saturated fat is essential, as these are all linked to serious health risks.
He especially warns against processed foods, which often contain preservatives that can be harmful. For example, processed meats like ham and bacon are associated with increased risk of colorectal cancer. Choosing organic or free-range meats and vegetables can reduce negative health impacts.
He also recommends cutting back on added sugars and desserts, managing salt intake (noting that the human body only requires about 0.5 grams of sodium daily, while many people consume as much as 8.5 grams), and eating a wider variety of fruits. Olive oil should be a staple, and animal protein should be limited. Frozen fruits and vegetables are also a good choice—nutritionally comparable to fresh produce and easier to incorporate into meals.
3. Don’t Neglect Sleep
Quality sleep is another pillar of longevity. Studies show that people who sleep seven to eight hours a night have the lowest risk of premature death.
A 2021 study found that individuals aged 50 to 60 who regularly sleep less than six hours a night face a significantly higher risk of developing dementia. Sleeping less than seven hours is linked to a 12% increase in early death, while sleeping more than eight hours may increase that risk by up to 30%. The key, Nye says, lies in maintaining a consistent sleep schedule.
4. Get Regular Health Checkups
Finally, Dr. Nye emphasizes the importance of understanding personal and family medical history and undergoing regular health screenings. Genetic predispositions account for 20% to 30% of lifespan and are especially relevant when assessing risks for hereditary conditions.
The UK National Health Service advises that if genetic testing reveals health-related mutations, it may be advisable for other family members to get tested as well. In some cases, test results may uncover unexpected family information, such as adoption or unknown parentage.
While genetics play a role, Dr. Nye’s message is clear: longevity can be influenced by informed, consistent lifestyle choices. By staying active, eating wisely, sleeping well, and monitoring health, people can take practical steps toward a longer, healthier life.
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