Supplements vs. Exercise and diet

  • Experts are currently studying which supplements could improve human longevity.
  • For now, they recommend exercising your muscles regularly and eating strategically to live longer.
  • Getting enough sleep and sleeping well is also essential for healthy aging and repair.

There is no single agreed-upon prescription for aging bodies, nor is there a supplement that experts say is good for everyone to stay alert and fit as they age.

At a first-of-its-kind independent academic conference in Singapore last week, leading aging researchers gathered to discuss the most effective supplements for increasing longevity.

Despite the fact that the supplement industry is booming, worth around $170 billion worldwide – with longevity supplements like NMN boosters becoming increasingly popular – it was widely acknowledged at the conference that We don’t really know yet which supplements help people age better. Some of the first rigorous, independent, placebo-controlled trials of longevity supplements are just getting underway.

For now, the most concrete and proven areas of longevity science remain fitness, nutrition and lifestyle techniques, which longevity enthusiasts are increasingly monitoring every moment with the help of fitness trackers and rings.

Here are the three most important things you can do right now to age healthily.

1. Do resistance training.


Diego Cervo/Shutterstock

“I would especially say move,” Dr Andrea Maier, a leading researcher on healthy aging and supplements at the National University of Singapore, said at the conference. “Physical activity is just super good for life.”

Take a recent study, published Tuesday in the British Journal of Sports Medicine. Researchers tracked more than 72,000 adults with fitness trackers and found that more than 2,200 steps per day was associated with fewer deaths and cardiovascular problems (although getting 9,000, if you can, is even better ).

But it’s also important as we age to prioritize maintaining and improving strength.

Regular resistance training – which works our muscles – can improve bone mass, reducing the risk of injury and helping to counter the dangerous effects of age-related muscle loss. The most effective form of strength training is usually done with weights in the gym, but you can also work on bodyweight exercises or try using a resistance band.

All of these exercises trigger a flood of different chemical reactions in the body, helping cells function and improving metabolism, among other important processes. So consider doing squats or lunges at least twice a week, as well as pulling and pressing weights.

2. Treat your food like a prescription.

Winter Minestrone

Minestrone, loaded with beans and vegetables, is a great longevity stew.


The other essential element of longevity in our lifestyle is our diet. Eating the right portions of healthy foods, day after day, has a crucial impact on the length of our lives.

The oldest people in the world tend to prioritize beans and other legumes, whole grains like quinoa or oats, and fruits and vegetables. All of these plants contain natural compounds that help our bodies continue to function well even in old age.

If you’re not sure where to start, may I recommend drinking coffee, replacing some meat meals with beans, or snacking on a handful of nuts today?

3. Find your sleep schedule.

A polar bear digs a bed in a small iceberg before falling asleep in the far north, off the Norwegian archipelago of Svalbard.

Set aside quality time to sleep.

Nima Sarikhani/Wildlife Photographer of the Year


Regularly getting enough quality sleep is also crucial for our longevity. Studies suggest that it’s essential to be able to fall and stay asleep, ideally around seven to eight hours a night, and then wake up well-rested. (But recent research also suggests that sticking to one sleep schedule may be even more important than the number of hours you spend on it.)

While we sleep, memories are processed, the brain is bathed in toxin-removing fluids, our immune system goes to work repairing the body from regular wear and tear, and our muscles and tissues are given the chance to relax. and release beneficial hormones.

Many longevity researchers track their own sleep habits using a device like a smartwatch or ring, so they know when they need to slow down and get a little more rest.

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