How old does your body think you are? Being overweight and sedentary, a poor diet and a toxic lifestyle all make you older than your years. The good news is you can make changes right now to dramatically improve your life expectancy. The Biggest Loser Club explains how to beat the biological clock.
How to add years to your life
The most urgent need is to lose weight. You do not have to shed a large amount. Even losing 10% of your body weight if your BMI is 30 and above can herald a dramatic improvement in your life expectancy.
The Biggest Loser Club also recommends these steps for rolling back the years. What are you waiting for?
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Don’t smoke – smoking while being overweight is doubly damaging
One study estimates that for every packet of cigarettes smoked, 28 minutes is cut from your life with a typical smoker losing 25 years of life expectancy. Smoking causes serious life-shortening conditions like:
- heart disease
- lung disease
- cancer
It also leads to “smoker’s face” – a grey, pallid and wrinkly appearance.
Read more here if you want some help giving up cigarettes.
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Exercise regularly, including strength training for your muscles and cardio for your heart and lungs
Daily exercise can add 4 years to your life. Exercise is great for your heart with those walking for 30 minutes a day 5 days a week living 1.3 to 1.5 years longer than those who were less active. More intense exercise such as running for 30 minutes 5 days every week can extend your life by 3.5 to 3.7 years.
Want some inspiration to get moving? Our handy guide to walking will have you lacing up your trainers.
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Eat a diet rich in fruit and vegetables
Eating a fibre-rich diet of wholegrains, beans, fruits and vegetables reduces the risk of heart disease and can lead to a longer life. The US National Cancer Institute found those aged 50 to 71 who ate at least 26g of fibre a day had a 22% lower risk of dying compared with those who ate 13g of fibre a day or less.
Our recipe section has delicious suggestions for vegetarian and plant-based meals, like this aromatic eggplant curry.
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Get adequate sleep
Insufficient or irregular sleep has been shown to increase your risk of colon cancer, breast cancer, heart disease and diabetes by disrupting hormones and proteins. Most experts recommend 7-9 hours each night. Less than 6 or 7 hours puts you in the life-shortening danger zone.
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Manage your stress
Elizabeth Blackburn was awarded a Nobel Prize for her research into how stress contributes to ageing. She found that chronic stress affects the end of genes in cells called telomeres making them shrivel and shorten more quickly and causing the body to deteriorate. Know your stress triggers and learn how to control them.
Do you feel ‘meh’ all the time? Banish the frown with our inspiring guide to happiness.
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Keep your blood pressure within the normal range
A groundbreaking study based on analysis of participants in the Framingham Heart Study found high blood pressure shortens your life. In the study, men and women aged 50 who had high blood pressure reduced their life expectancy by 5 years. The study’s lead author, Oscar Franco, M.D., D.Sc, recommends lifestyle modifications such as weight control, a heart-healthy diet and regular exercise to manage blood pressure.
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Avoid the diet nasties: excessive alcohol, salt, sugar, saturated fat and processed carbs
- Too much alcohol damages your liver and pancreas, 2 organs that are vital in digestion and metabolism. The Biggest Loser Club recommends no more than 2 standard drinks a day.
- Too much salt increases blood pressure, which reduces life expectancy. The Health Promotion Board of Singapore recommends less than 2000mg each day or 1 teaspoon.
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Sugar is a major source of weight gain. The Board recommends reducing intake to no more than 10% of total energy. This amounts to 40g-55g each day, equivalent to 8 to 11 teaspoons.
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Saturated fats from meat, milk and cheese should make up less than 7% of daily calorie intake.
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Processed carbohydrates are bad for insulin and blood pressure and should be kept to a minimum. Keep a close watch on how many rice and noodle dishes you eat.
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Reduce environmental toxins such as second-hand smoke and pollution
Air pollution can cut 8 months from your life span. If you live in a big city, it can be difficult to avoid toxic particles from vehicles or light industry. One option is to fill your home – inside and out - with plants and trees. It reduces carbon dioxide, increases oxygen and helps to eliminate toxins. Taking walks in parks or along the beach can also counteract pollution.
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Cultivate your relationships and social networks
People with a large circle of friends live longer. A 10-year study found people with strong social bonds were 22 % less likely to die during the study period than those with fewer friends. It’s also been found that people with more friends have fewer colds. For a longer and happier life, cultivate friendships and enjoy time with family, loved ones and friends. This includes the furry, 4-feet variety.
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Laugh and enjoy life
They say laughter is the best medicine and there’s science to back it up. The Norwegian University of Science and Technology tracked 54,000 Norwegians for 7 years and discovered those who found life to be funny lived longer. They were 35% more likely to be alive at the end of the study.