How to stay young and healthy? What can I do to age well?

[LoneWonderer]

I want to know how to stay young and healthy for a long time. I want to know what other things I can do that are not quemical based like popping pills or taking unproven scientific concoctions. Some of the advice I've received over the years has been:

1. Do exercise (cardiovascular and also strength based)

2. Sleep (8 hours a day)

3. Food and diet ( vegetarian or vegan with no processed food)

4. Social connection (with a parter, friends etc.)

5. A life purpose ( a reason for waking up every morning)

6. Reduced stress

7. Sunscreen (keep that nasty radiation at bay)

8. Hot and cold exposure 

Edited January 29, 2023 by LoneWonderer

[bazera]

I'd probably add reducing your exposure to toxins, and doing occasional detoxes, like heavy metal detox, if necessary.

[Michael569]

Pretty much what you said above. That's a great list! Let's give it some more specificity: 

1. retain a decent proportion of muscle mass adequate to your age throughout life and avoid a type of lifestyle that leads to muscular atrophy 
2. maintain a high bone mineral density
3. maintain a healthy BMI and a healthy waist : hip ratio -> do everything in your power to NEVER become overweight or obese 
4. retain a high level of strength throughout life 
5. lift heavy at least twice a week (but not to get injured) 
6. focus on zone 2 (and a bit of zone 3) cardio training at least twice a week
7. stretch and retain good flexibility - keep your core strong throughout life 
8. keep optimising your sleep 
9. regularly practice techniques that help you reduce stress and turn off sympathetic nervous system overactivation
10. eat a diet that is high in antioxidants to support cellular protection 
11. eat the most anti-atherogenic and anti-carcinogenic diet possible (as little red meat, butter, high fat dairy and animal based oils as possible) include more: legumes, vegetables, berries, greens & omega-3 rich foods in your diet. 
12. go easy on salt 
13. order less, cook more
14. fix your dental issues (bleeding, bad breath, inflammation, wobbly teeth, gum pain, white tongue) - tooth loss is proportionally associated with reduced lifespan 
15. drink green tea regularly
16. good quality coffee in small quantities might be beneficial (haven't made up my mind on this fully yet)
17. avoid: smoking, hardcore drugs, vaping, 
18. alcohol: you want to avoid binging and moderate to high consumption but in very very small quantities, red wine might potentially be beneficial. We are talking like 100ml per week - but I haven't made up my mind on this yet. 
19. live in an environment with low air pollution if possible 
20. wear sunscreen when tanning 
21. practice cold water exposure when possible  
22. learn about common toxins in your environment and take gradual steps to minimise your exposure - start with air, water and food 
23. socialise (beware of idle socialising, alcohol-inducing socialising and hanging out with people who drag you down) 
24. find your life purpose and practice it regularly, daily 
25. read - a LOT !!
26. train your brain in any way you can 
27. leave your house more often 
28. stop sitting all the time - get a standing desk. if you work in office environment, ask your facilities manager about possibility of getting a standing desk even if monthly fees would have to be deducted from your salary. Or make a bit of a tantrum about back problems. 
29. (optional but potentially interesting) learn more about your genotype and potential snips that could cause you problems later in life- (e.g. after Chris Hemsword learned that he carries the rare mutation of APoE4 increasing his risk of Alzheimer's by 10-13 times, he took a month of and doubled down on his lifestyle & diet) - some people say knowing these things creates stress. I would say it gives you a leverage. 

Edited January 29, 2023 by Michael569

[LoneWonderer]

@Michael569 wow! Thank you this was really insightful!

[LoneWonderer]

@Michael569 I also forgot to mention intermittent fasting (eating 2 meals a day) preferably every day of the week if not 5-6 days.