How to live longer: ‘I’m 76 and still cycle across mountains
When wanting to increase your longevity, it can be difficult to pick out where to start with the extent of advice out there.
A 76-year-old who is beating old age has discussed how to live a longer life and simplified the steps to longevity into five key rules.
Jay Olivier, spoke on the YouTube channel, 100 Five Minute Meals, and discussed that people’s diets are critical.
“Eat well and live well. What you eat and what you don’t eat is going to be the most important factor in your health and your longevity,” said Jay.
Jay said to eat a wide variety of fruits and vegetables
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He told people to avoid fast foods, highly processed foods, sugar and salt.
Individuals should try to focus on eating a low-calorie, high-nutrient diet which is rich in a wide variety of fruits and vegetables.
“You do not need supplements and you do not need vitamins if you eat a good diet. Try to eat moderate amounts of clean protein, legumes and whole grains,” said Jay.
The 76-year-old, who cycles across mountains in Costa Rica, told people to make sure they stay hydrated. He said that he starts every day with 500ml of water to regulate body temperature and lubricate joints.
“You got to have enough sleep. I try to have seven and a half to eight hours depending on how active I was that day. When I do not get enough sleep, everything gets harder,” explained Jay.
He told longevity seekers to try to get to sleep at around the same time every night and wake up at the same time too.
People will sleep better if they have exercised during the day, which Jay alluded to as another way to boost your longevity.
He said: “It does not have to be over the top, just keep moving. Do something that you like, get outside or find a workout partner to keep both of you on track.”
Regular exercise can add years to your life GETTY
The fifth rule that he sticks to is trying to cut back on alcohol, only having one small glass of wine a night.
“If I drink more than two glasses then I do not sleep as well. Having a small glass of wine at night will not harm you. Whatever you decide to do, be mindful about it,” said Jay.
A 91-year-old has also shared how he is beating old age by avoiding two types of food.
He said that he avoids ultra-processed foods and tries to focus on having natural and raw food.