Over the past decade, advances in scientific research have revealed new findings about longevity and the lifestyle and dietary factors that support it. Thanks to the increased focus on longevity-related research, we now understand the science of aging better than ever before!
Countless studies on animal and human models have allowed researchers to identify ways to significantly increase both lifespan and healthspan through various interventions, including diet, lifestyle, and supplementation. Check out these seven interventions you can start implementing to improve your longevity.
1. Eat Mostly Plants
Plants contain an array of nutrients, including vitamins, minerals, fiber, antioxidants, and phytonutrients. A mountain of research shows a strong relationship between plants and healthy aging. For example, the Blue Zones have been identified as areas around the world, home to the world’s longest-lived people. These five locations share fundamental commonalities, including that they all consume primarily plant-based diets. Numerous other studies show that replacing animal protein with plant-based protein can increase your lifespan and decrease your risk from many age-related diseases, including cardiovascular disease, diabetes, and Alzheimer’s.[2-3]
2. Engage in exercise, including HIIT workouts
Staying physically active is extremely important for overall health and longevity. Even just 11 minutes of exercise a day can improve your healthspan. A study published only last year found that people who sat for about 8-10 hours each day but managed to get in around 11 minutes of moderate-to-vigorous exercise a day were less likely to die than those who lead a sedentary lifestyle. What’s more, exercising more than just 11 minutes can lead to even greater positive outcomes. You can reduce your risk of death by up to 45% by running four to five miles each week.
Exercise also works to improve our longevity on a cellular level. Turns out, people who exercise the recommended amount, 150 minutes per week, have aging markers nine years younger compared to those who don’t engage in physical activity. Furthermore, different forms of exercise can also stimulate longevity genes, thereby improving our healthspan. For example, high-intensity interval training (HIIT) workouts have been shown to activate specific genes linked to longevity.
3. Drink green tea
Green tea has been widely consumed and credited for an array of health benefits. For starters, green tea contains high amounts of antioxidants, especially one called catechin epigallocatechin-3-gallate (EGCG). EGCG has been shown to reduce cellular damage, a hallmark of aging. Multiple studies also show that people who drink three to cups of tea per day face a reduced risk of mortality than non-tea drinks.[8-9] For an in-depth review on how tea works to slow aging on a cellular level, check out our review here. Because the science linking green tea to longevity is so strong, we’ve added green tea extract to our longevity supplement, JUVICELL (more on this later!).
4. Try fasting
Fasting, the act of refraining from eating either intermittently or through extended periods of time, also shows promising results in relation to healthy aging. Studies indicate that fasting improves many health related markers including insulin resistance, cholesterol, blood pressure, and inflammation. On a cellular level, fasting also elicits positive responses, including increased DNA repair, autophagy (the removal of damaged or dead cells), and increased antioxidant production. It’s important to note that fasting does not mean starvation––and you should never begin a fasting regimen of any type, whether intermittent fasting or periodic water-only fasting, without first consulting with your healthcare provider. While the benefits of fasting are well-studied, it is also the case that not everyone is a candidate for fasting.
5. Incorporate curcumin
Chronic inflammation is linked to a whole host of age-related diseases, including heart disease, diabetes, and neurodegenerative diseases. However, curcumin, the active ingredient in the spice turmeric, can significantly reduce inflammatory markers, including hsCRP, cytokines, oxidative stress, and influences critical signaling pathways essential in preventing or delaying diseases of aging. To learn more about the science behind curcumin, check out our other in-depth article. In addition to green tea, JUVICELL also contains curcumin.
6. Try incorporating JUVICELL
At JUVICELL, our team of scientists and innovators share a passion for improving human lifespan and healthspan. Through their research, they have identified ten clinically-proven, safe, and effective longevity-enhancing ingredients, paving the way for the first-ever longevity supplement of its kind.
From naturally occurring ingredients like green tea and curcumin to compounds synthesized naturally by the human body like CoQ enzyme 10 and glucosamine, each active ingredient in JUVICELL has been shown to support markers of longevity in human and animal models. JUVICELL works to support your healthy lifestyle choices.
Whether you implement all six or just one, these interventions can have a positive impact on your overall longevity and healthspan! Let us know what you think of JUVICELL and share your experiences with us anytime, by emailing firstname.lastname@example.org
 Buettner, Dan. He Blue Zones Solution: Eating and Living Like the World’s Healthiest People. National Geographic Society, 2015.