People want to live a long time and look fantastic while they’re doing it. And according to a nutritionist, a doctor – and the founder of a unique longevity hotel – it is often the same lifestyle habits that make both happen.
The experts spoke exclusively to GB News about how Britons can achieve longevity and maintain a youthful look at the same time.
2024 is set to be “the year of longevity”, according to the founder of Longevity Health and Wellness Hotel Nazir Sacoor.
He claimed that while individuals want to find ways to live a “long, healthy life”, they don’t all know where to start.
‘To eat for longevity, be inspired by nutritional diets’
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‘Every minute of exercise may extend life by seven minutes’
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The hotelier and longevity guru told GB News his top tips for living longer. First, Nazir urged Britons to get some much-needed shuteye.
He said: “Sleep is the most important predictor of how long someone will live, more important than smoking, exercise or even blood pressure – and according to Harvard Medical School, not getting enough sleep can result in serious health consequences.
“Sleep deprivation can cause increased cortisol levels that have a direct impact on immune functions, which can result in high blood pressure, heart disease and stroke, as well as chronic disease development.
“Ensuring daily adequate sleep is a critical factor for longevity, so make sure to develop a lifestyle that allows for sleep to be a priority. For example, make sure to sleep at a time that ensures at least an eight-hour rest, and do this every day, as this is the easiest way to form a habit. Be sure to keep the room cool, as this lowers the body temperature allowing for a deeper sleep.”
Those who want to live longer should also be mindful of what they are eating. Nazir said: “It has been proven that diet choices directly link to a long, healthy life. Eating right – in the correct amounts and for different parts of the body – are important elements for the body and mind.”
Mediterranean diets can help reduce inflammationGetty ImagesHe encouraged breaking diet into categories such as protein, calcium and other nutrients to “nourish muscles, bones, heart and brain”.
“To eat for longevity, be inspired by nutritional diets such as the Mediterranean diet which is built around fish, vegetables, fruits, herbs, grains and olive oil, a source of healthy fat. This helps build strength and energy, to keep illness at bay, and enjoy a healthy life which simultaneously treats the taste buds.”
For those who are looking to lose excess weight – and in turn, reduce their risk of developing potentially life-shortening conditions such as Type 2 diabetes and Coronary Heart Disease – the Mediterranean diet is associated with weight loss. And when it comes to maintaining a youthful appearance, a toned, slim physique is often associated with the young.
According to the expert, keeping fit goes hand in hand with exercise. The longevity guru said: “It has been found that every minute of exercise may extend life by seven minutes.
“Considering other factors that impact longevity, exercising at a recommended rate of 75 minutes per week can extend life expectancy by 3.4 years. While increasing exercise brings with it great benefits, it is important to note that this would plateau at 450 minutes, therefore making sure there is a balance between both rest and exercise is essential.”
Finally, stress less to live longer. Nazir told Britons: “Stress can result in disease and shortened life span, with chronic stress affecting thinking, mood, emotions and behaviours which accelerates ageing. This is due to stress being linked to shorter telomeres, a part of DNA which is responsible for preventing cell malfunction.”
He recommended habits such as regular exercise, meditation, yoga, or journaling for “managing stress and allowing for optimal longevity”.
Yoga can help with stress PEXELSWhile these longevity tips can be followed at home with the help of self-discipline, it’s also possible to leave your longevity in the hands of experts.
Longevity Health & Wellness Hotel offer a programme called ‘Longevity Holistic Rebalance Holiday Programme’, a holistic and comprehensive programme which helps guests rebalance the body, mind and spirit with holistic and healing therapies and revitalising treatments, plus re-energising activities – courtesy of “the very best doctors and specialists in the field of wellness”.
Nutritionist Daniel Herman and GP turned aesthetic practitioner Dr Sindhu Siddiqi both agree that sleep, movement and diet are three key pillars of living longer. But are these three lifestyle habits also the key to looking younger?
Daniel Herman, NASM nutritionist and founder of sports nutrition company Bio-Synergy, told GB News: “Many practices that promote a youthful appearance also contribute to overall health and longevity. These include regular exercise, a healthy diet, hydration, adequate sleep, sun protection, stress management, avoiding harmful substances, and going for regular health screenings.
He said: “Engaging in physical activity not only helps maintain a healthy weight but also improves cardiovascular health, strengthens bones, and reduces the risk of chronic diseases.”
Regular exercise can reduce your biological age GETTYWhen it comes to diet, the nutritionist recommended consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet provides “essential nutrients for skin health and overall well-being”.
Pairing your healthy diet with lots of water throughout the day is also a great health and anti-ageing tool. The nutritionist advised: “Staying hydrated is crucial for maintaining a youthful and healthy appearance, as it helps to keep the skin plump, elastic, and radiant, warding off signs of ageing and promoting overall vitality.”
He added: “Getting enough quality sleep is crucial for cell repair, cognitive function, and overall health. Poor sleep quality is associated with premature ageing and various health issues.”
For bright, glowing skin, Herman suggested sun protection and skin care. He said: “Protecting the skin from harmful UV rays through sunscreen, protective clothing, and seeking shade helps prevent premature ageing, such as wrinkles, age spots, and skin cancer.
“Establishing a skincare routine that includes cleansing, moisturizing, and using products with ingredients like retinoids, antioxidants, and sunscreen can help maintain skin health and reduce signs of ageing.”
However, the expert did note that lifestyle habits aren’t everything: “Factors like genetics, lifestyle choices, socioeconomic status, and overall health play significant roles in both how someone looks and how long they live.”
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‘Sleep is when we heal and our body repairs any cellular damage accumulated’
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GP, aesthetic practitioner and founder of No Filter Clinic Dr Sindhu Siddiqi also believes there are habits Britons can develop to live longer – and look younger while doing it.
Dr Sindhu Siddiqi told GB News: “As a nation we are living longer and also seem to be ageing slower: a 50-year-old now looks completely different to a 50-year-old 50 years ago.”
Much like nutritionist Daniel Herman, the aesthetic practitioner is a big advocate for eating well, maintaining an active lifestyle, and getting a good night’s sleep.
She said: “We are what we eat. Reducing processed foods, avoiding high glycaemic index foods and improving the variety of vegetables, fruits, and nuts you eat all improve your cellular function and gut microbiome.
“When people go on clean diets they find their skin is glowing, their breakouts clear up and their facial muscles are more relaxed.
“The second most important point is sleep which is often overlooked. Sleep is when we heal and our body repairs any cellular damage accumulated.”
Dr Sindhu is also all about exercise, as “movement and improving muscle mass are essential for feeling well and contribute to a more youthful physique”.
It might be particularly important for women in their 40s and 50s, as “muscle mass drops after menopause”.
Neglecting skincare can age the skin prematurely GETTYBut in a world where aesthetics are so advanced, it is also possible to enlist a helping hand when it comes to living longer and looking younger.
The longevity guru said: “In terms of aesthetics we are finding a trend towards healthier skin and regenerative treatments. Our bodies have the innate ability to repair. For example, if you get a cut or a burn, it will eventually heal even if you do nothing to it.
“Treatments in the clinic such as lasers, Sofwave, polynucleotides, Sculptra, PRP, and PRF all utilise this ability by harnessing the repair mechanisms we already have in our bodies. These treatments either work by controlled trauma which tells our cells that it needs to repair or by telling our cells to produce more collagen and elastin.”
The doctor concluded: “I always explain to patients that you can go to the gym for your body to improve it but unfortunately, you can’t do this for your face. A healthy lifestyle, good skincare, and avoiding UV exposure are all very important but can only go so far. As the standards and expectations of how we age are rising, patients want it all. They want their faces to match their bodies. But they want it in a more natural and holistic way than a few years ago.”
And according to the experts, this is entirely possible; Britons can eat, move and sleep their way to longer life and younger looks.
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
