10 lifestyle swaps for longevity Science-backed Live longer (and stronger) DISCLAIMER: The information in this guide is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information in this guide as a substitute for professional health care advice. Any information in this guide or on external sites which are linked from it should be verified with your professional healthcare provider.
10 evidence-based ways to live longer and better
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ongevity is a big buzzword that’s having a glory moment.
Barely a day seems to go by when there isn’t some hot news about new supplements or technology breakthroughs that can turn back the clock and help us live longer. Yet many older Australians are living with chronic conditions like diabetes, cardiovascular disease, joint pain or pulmonary conditions that restrict their lifestyle. The reality is that we are likely to live longer, but not always better. Health writer Paula Goodyer has uncovered 10 simple sciencebacked ways to live longer and stronger. If you want to embrace simplicity and live your best years for longer, then the advice in this guide will help you do exactly that. Enjoy it. Warmest,
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What’s in this guide
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Statistically, we are destined to live longer lifespans than our grandparents. Health writer Paula Goodyer has summarised the latest science into 10 simple ways to put the quality back into the quantity of extra years we will get. 1.
Eat more whole and plant-based foods
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Eat less and fast
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Move more
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Banish belly fat
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Tame hypertension
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Sleep 7-8 hours a night
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Stay friendly and connected
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Strength training
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Go easy on the alcohol
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Find purpose
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Longevity leaps & healthspan gaps There is a difference between lifespan - total years lived - and healthspan - a life free from disease. More research is showing simple habit and lifestyle changes can extend our healthspan. Meet Professor Luigi Fontana
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iving longer is one thing, but how can we also stretch our health span so that we’re still functioning well in our 80s and 90s? Professor Luigi Fontana has some of the answers. He’s the Scientific Director of the Charles Perkins Centre Royal Prince Alfred Clinic and ‘Health for Life’ Program at the University of Sydney, and author of The Path to Longevity: How to reach 100 with the health and stamina of a 40-year-old. After 20 years researching lifestyle and longevity, Luigi’s convinced that our habits make a big difference. “We know genetic inheritance plays a role in our risk of developing certain diseases and dying prematurely, but what we do in our life turns out to be more important in shaping how well and long we live,” he says. In this Citro guide, Luigi and other researchers share their advice on how to stay healthy, productive and independent for longer.
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Eat more whole and plant-based foods
image by Freepik
Swapping out some of your meat-based meals for plant-based options can reduce your risk of chronic diseases and increase your lifespan.
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rofessor Luigi Fontana’s latest book, Manual of Healthy Longevity and Wellbeing, sets out the Modern Longevity Diet, his version of the traditional Mediterranean diet linked to longevity and less chronic disease. It goes like this. Vegetables, fruit, legumes like beans, chickpeas and lentils, minimally processed wholegrains, nuts, seeds, and extra virgin olive oil form the basis of this diet, with fish or shellfish two or three times weekly, small amounts of cheese and a few eggs each week, and meat and sweets only occasionally. What makes this eating style so good for us? It helps lower cholesterol and blood pressure, contributes to a healthy gut and reduces two processes linked to ageing and disease.
Blend and sip Smoothies are an easy way to add more wholefoods to your diet adding a dash of tofu, nuts yoghurt and legumes to a smoothie can turn it into a deliciously quick and healthy meal. See Citro’s smoothie recipes for healthy ageing.
One is oxidative stress, caused by low levels of antioxidants, which can damage cells and DNA. The other is chronic inflammation - invisible low grade inflammation in the body caused by factors like unhealthy diets, obesity, smoking and stress, and which contributes to many chronic diseases, Fontana explains. “Getting more of our protein from plant sources has a number of advantages - legumes, wholegrains and nuts are high in fibre which helps good gut microbes to thrive - and many of these microbes produce substances called short chain fatty acids which are anti-inflammatory. “These foods also contain plant sterols which help reduce cholesterol and reduce absorption of carcinogens. Unlike meat, they’re also low in saturated fat.” Paula Goodyer’s
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Better food also improves mood Eating more plant-based wholefoods is great for overall nutrition. Foods rich in fibre, polyphenols, prebiotics and probiotics also support a diverse gut microbiome, which Deakin University’s Food and Mood Centre research reveals can also improve anxiety and depression.
There’s lots of recipe inspiration for cooking with legumes and wholegrains online - try Meatless Monday or the recipes provided here from the Manual of Healthy Longevity & Wellbeing book. Forget snack foods and eat raw unsalted nuts instead - a handful 5 times a week is linked to a 40 to 60% lower risk of heart disease, Luigi says.
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Recipes to prevent inflamm-ageing Try these 3 recipes from Professor Luigi Fontana’s book: Manual of Healthy Longevity & Wellbeing to see how tasty and delicious eating whole foods can be. Photography by Bonnie Savage. BAKED PUMPKIN AND FETA FILO PIE • SERVES 4
You can also make this pie with greens, by replacing • PREPARATION TIME the pumpkin (winter squash) with a bunch of spinach 10 MINUTES or kale that has been lightly steamed. • COOKING TIME 1 HOUR 10 MINUTES
Preheat the oven to 180°C (350°F). Coarsely chop the pumpkin into chunks of about 2.5 cm (1 inch) and place in a baking dish. Bake for about 30 minutes 500 g (1 lb 2 oz) butternut until the pumpkin is cooked. Set aside to cool. pumpkin (squash), peel Leave the oven on. removed
In the meantime, heat a frying pan over a medium heat, add 1 tablespoon of the olive oil and sauté the onion 1 onion, finely chopped until softened and beginning to brown. Remove from 3 sprigs rosemary, the heat and pour into a large bowl to cool. When cool, finely chopped add the rosemary and mix in the cooled pumpkin. 2 tablespoons olive oil
4 free-range eggs 8 sheets filo pastry salt and freshly ground black pepper 120 g (4½ oz) feta cheese, or diced mozzarella cheese
In another bowl, beat the eggs well. Season with salt and pepper. Layer the filo in a 23 cm (9 in) round pie dish, basting lightly with the remaining olive oil. Leave some of each sheet of filo hanging over the edge of the pie dish by about 10 cm (4 in). (This will be folded back over the pie when the dish is filled.) Add the cooled vegetables to the filo-lined pie dish. Pour over the egg and crumble over the feta or mozzarella cheese. Fold the edges of the filo over the pie. It doesn’t need to cover the dish. Bake for 40 minutes until nicely browned and the middle has set. Serve slices with a green salad.
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TUNISIAN GRILLED MECHOUIA SALAD • SERVES 6
A simple dish from the Mediterranean of grilled • PREPARATION TIME vegetables is enhanced with Tunisian flavourings of 20 MINUTES chilli, spices and herbs. • COOKING TIME 25 MINUTES
Heat a chargrill pan or barbecue chargrill plate over a high heat and grill the tomatoes, capsicums, chilli and onions until the skin is blistered and blackened, about 6 medium tomatoes, halved 10–20 minutes. Place the vegetables in a large bowl 4 red capsicums (bell peppers), and cover with a plate to allow them to steam in their halved and deseeded own heat for 15 minutes. 1 large jalapeño chilli, halved and deseeded
Peel the skins off the vegetables, reserving the juices left over in the bowl. Coarsely chop the vegetables 3 small red onions, halved (skin on) and transfer to a serving bowl. Add the reserved juices, 1 large garlic clove, crushed the garlic and capers. 2 tablespoons capers, chopped 1 teaspoon caraway seeds ½ teaspoon coriander seeds 3 tablespoons extra-virgin olive oil juice of 1 lemon salt and freshly ground black pepper
Toast the caraway and coriander seeds in a small dry frying pan over a medium heat for a few minutes until they become fragrant. Grind them into a powder in a spice grinder or with a mortar and pestle. Combine the spices with the olive oil and lemon juice, then add to the chopped vegetables and stir well. Season to taste with salt and pepper.
VARIATIONS You can garnish this dish with fresh parsley or coriander (cilantro), a hard-boiled egg, peeled and cut in quarters, half a cup of cooked tuna or a handful of olives.
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The Manual of Healthy Longevity & Wellbeing is published by Hardie Grant Books, $36.99, available in-stores nationally.
ROASTED VEGETABLES AND COUSCOUS • SERVES 4 • PREPARATION Vegetables of all kinds can be tray-baked in a little olive TIME oil. Vegetables can include parsnips, carrots, onions, 30 MINUTES
asparagus, sweet potato, broccoli, cauliflower, eggplant
• COOKING TIME (aubergine), zucchini (courgette) and many more. 30 MINUTES
Sprinkled with herbs like thyme and rosemary and ground black pepper or dried chilli, with garlic cloves 1 tablespoon olive oil, plus scattered among the veggies, it is a delicious and extra for drizzling warming dish that can be eaten on its own or mixed ¼ butternut pumpkin (squash), with a grain such as couscous.
peeled, deseeded and cut into 2 Preheat the oven to 200°C (400°F). Pour the olive oil cm (¾ in) pieces
in the bottom of a deep baking tray. Add the pumpkin
½ eggplant (aubergine), cut pieces and toss. Bake for 10 minutes, then add the into 2 cm (¾ in) cubes
eggplant and zucchini, so all the vegetables are in a
1 zucchini (courgette), cut into single layer, and roast for a further 20 minutes, or until 2 cm (¾ in) pieces cooked. Remove from the oven and set aside. 140 g (5 oz/¾ cup) couscous
Meanwhile, combine the couscous and 185 ml (6 fl
½ red onion, finely sliced oz) boiling water in a bowl, mix with a fork, cover with ½ red capsicum (bell pepper), a plate and leave to stand for 7 minutes. When the roughly diced vegetables are done, fluff the couscous with a fork. 150 g (5½ oz/3⅓ cups) baby Mix together the roasted vegetables, onion, capsicum, rocket (arugula) couscous and rocket. Dress with a drizzle of olive oil squeeze of lemon juice and a squeeze of lemon juice. Season to taste. salt and freshly ground black pepper
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Eat less often Most of us have heard about intermittent fasting, but not many of us understand why it can help us live longer.
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ethink how often you eat. It’s not just what we eat that matters - but how often, says Luigi our ancestors didn’t have 3 meals a day with snacks in between. “People snack even if they’re not hungry but our bodies aren’t designed to eat so often during the day,” he says. “Each time we eat we produce insulin to control our blood glucose - and one effect of turning insulin on too often is that it inhibits the processes that help repair damage to our body’s cells. We know that when cells accumulate damage they’re more vulnerable to diseases, including cancer and dementia.” But putting more time between meals without prompting insulin into action by snacking helps trigger processes that enhance DNA repair and clean up cells, keeping them in good shape, he explains. Stretching our overnight ‘fast’ between dinner and breakfast is one way to do this. “Eat an early dinner and don’t snack at night - that way you’re not activating the insulin pathway again until you eat breakfast the next day,” he says.
Fasting l Intermittent fasting -
cycle between eating normal meals in a 24-hour period and the next day you might fast for 12 hours and eat only in the remaining 12. l 5:2 diet - eat a healthy
diet for 5 days a week and fewer kilojoules for 2 days. Luigi recommends eating non-starchy vegetables like cauliflower, tomatoes, eggplant, carrots, radish, salad greens, beetroot, raw or cooked – dressed with extra virgin olive oil and vinegar, one to two days a week. l Time-restricted eating -
What is autophagy? Fasting triggers a process called autophagy, where our cells clean out damaged or dysfunctional components. Autophagy acts like cellular “spring cleaning” by preventing the buildup of toxic cellular debris.
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eat between certain times, such as 10am to 6pm with no snacking outside these times. l Eat-stop-eat - fast for
a 24-hour period one or twice a week.
You’re less likely to snack if meals include more filling, fibrerich foods like wholegrains and legumes. And if you feel a little hungry, that’s no bad thing, Luigi adds - it means your stomach is producing a hormone called grehlin which can inhibit inflammation.
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Move, thrive, exercise Exercise and movement are the best antidote to frailty - it will keep you strong and prevent cardiovascular problems which are one of Australia’s biggest killers.
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ake a regular dose of this anti-ageing pill. The closest thing to a wonder drug for healthy longevity is exercise, say US researchers at the University of Virginia. Their review of research into exercise and health span shows a running figure depicting how exercise benefits different parts of the body: a heart that works better, a brain that resists shrinkage and a lower risk of cancer. It’s like a multi-purpose pill for cardiovascular disease that lowers the risk of a heart attack, stroke or artery disease by 30 to 40%, says Professor Daniel Green of the University of Western Australia’s School of Human Sciences. “Besides helping control levels of blood pressure, cholesterol, blood glucose and insulin, and helping keep body fat and inflammation in check, it has a direct effect on your heart and arteries,” he says. “With exercise, your heart rate and blood pressure temporarily increase, driving blood flow around the body and through the heart. This stimulates the inner lining of your heart and arteries to release beneficial hormones that prevent the development of artery disease.” Exercise also has a profound effect on brain health both in young and older adults, adds Fontana. “It helps protect memory, enhances attention, thinking and the ability to process information in both young and old adults. “
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Biomarkers predicting longevity Scientists are still trying to agree on the best ‘biomarkers’ of ageing that can help predict functional capability at a later age than chronological age will. Some common biomarkers that many scientists agree indicate health and longevity include: • blood pressure • body mass index • blood sugar • cholesterol
Make exercise a priority, not an afterthought. Schedule it into your day. Find more reasons to move: skip the lift and take the stairs, walk up escalators, walk around while you’re on the phone, find ways to meet friends and move - like a walk, then coffee. Increasing the intensity of exercise - jogging instead of walking or a HIIT class at the gym, for example, has extra benefits. But check with your doctor first, Luigi says - and, if you have joint problems, Luigi suggests talking to a physiotherapist. 17
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Banish belly bulge Excess belly fat - sometimes called visceral fat - is linked to increased risk of heart disease, type 2 diabetes and other chronic conditions that limit people’s healthspan and lifespan.
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CSIRO Total Wellbeing Diet
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anish belly fat. Too much is a sign that your abdomen is storing visceral fat - linked to a higher risk of heart disease, type 2 diabetes and some cancers. Losing just 8 to 10% of your weight can reduce the risk of type 2 diabetes, high blood pressure and cancer, says Luigi. But a weight loss diet isn’t the answer, he stresses - it’s about committing to a lifelong healthier way of eating and regular exercise.
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Weight loss is always challenging. There are a range of online tools and communities to help people successfully lose weight. The eating plan developed by Australia’s science agency, CSIRO, offers a free refund to anyone who follows their program and achieves their healthy weight. Find out more at Total Wellbeing Diet.
Aim to lose 10% of your weight over 6 months to a year rather than attempt quick weight loss which increases the risk of regaining weight, Luigi says. Adding 2 sessions of strength training to your exercise routine each week will help you lose weight and maintain weight loss - it increases your resting metabolic rate so that you burn more kilojoules even when you’re not exercising.
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Tame hypertension High blood pressure is often referred to as the silent killer thanks to its links to a range of chronic lifestyle diseases. It’s best to monitor your blood pressure regularly - many pharmacies now offer free blood pressure checks if you can’t make it to the doctor.
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now your blood pressure and keep it healthy. A healthy blood pressure reading is 120 mm Hg over 80 mm Hg or lower. Sticking to it reduces the risk of many problems that can dog us as we age - think heart disease, stroke, atrial fibrillation, kidney disease - and vascular dementia , the second most common dementia after Alzheimer’s. If blood pressure is too high, lifestyle changes can sometimes be enough to lower it without medication.
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Regular exercise, staying at a healthy weight, eating more vegetables, avoiding added salt and highly processed foods, and going easy on alcohol can help keep blood pressure healthy. Herbs and spices, especially fresh garlic, chilli, ginger, coriander, parsley and basil boost flavour without needing salt.
DASH diet for blood pressure Like the Mediterranean diet, the DASH diet - which stands for Dietary Approaches to Stop Hypertension - is known for helping older people stay healthier. It’s a healthy-eating plan designed by American researchers to help prevent or treat high blood pressure, also called hypertension. It can be combined with the Mediterranean diet, too. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke. Foods in the DASH diet are rich in the minerals potassium, calcium and magnesium. The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products fish, poultry, beans and nuts.
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Snooze so you don’t lose
Quality sleep is easier said than done, as many people tend to sleep less as they age. But the science is clear: sleeping more than 7 hours a night can help regulate the body’s inflammatory processes and is linked to better health outcomes.
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rioritise sleep - and help head off dementia. Our brains have a system for getting rid of waste while we sleep, flushing out toxins and harmful proteins linked to some types of dementia - one study found that people sleeping 5 hours or less a night had double the risk of dementia compared to those getting 7 or 8 hours. Lack of sleep is also linked to obesity, heart disease, high blood pressure and type 2 diabetes.
Sleep treats Try Citro’s guide to natural ways to get more sleep. Get the right sleep hygiene habits in place to protect your health
Professor Luigi Fontana’s
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Heard of telomeres? Telomeres are the protective caps on the end of our chromosomes (or genes) - they get shorter as we age. Scientists are examining whether telomeres are a good indicator of our healthspan, but there is not yet clear science about how telomeres - and telomerase - relate to human longevity.
Professor Luigi Fontana’s tips for success: Better sleep is another reason to be physically active - just avoid strenuous exercise in the evening when it can disrupt sleep, says Fontana. Other strategies to get more sleep include: • avoiding blue light like LED screens and electronic devices for an hour before bed • learn something new - stimulating the brain during the day can help us sleep better at night • try playing ‘pink noise’, or soundtracks of nature like ocean waves, wind rustling through trees or waterfalls to screen out distracting noises.
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Friendship and social connection
The value of companions and social bonds cannot be overstated - engaging with friends, families and our community delivers a profound sense of belonging that has been shown to extend our lives and prevent dementia.
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tay connected. When it comes to longevity and preventing dementia, the loudest messages are about food and fitness - but we underestimate how important social relationships are to our health, says clinical psychologist Dr Suraj Samtani, whose research this year found that interacting with others reduces the risk of mild cognitive impairment and dementia, and increases longevity. “The evidence is very strong. We found that frequent interactions with family or friends, monthly or weekly, and having someone to talk to reduced dementia risk. “We also found that living with others and doing community activities reduced the risk of dying,” adds Dr Samtani, a researcher with the Centre for Healthy Brain Ageing (CHeBA) at the University of NSW. “We think that living with others may have a positive effect on the immune system and help reduce stress. Having people to talk to and confide in helps buffer us from stress and we know that increased stress drives chronic inflammation which in turn contributes to chronic disease.
Social bonds The benefits of friends and strong social bonds lead to a more fulfilling life, irrespective of age. There are also theories that being connected to other people helps us maintain healthier habits and deal with our stress.
“Previous research has also suggested that loneliness is as harmful to our health as smoking 15 cigarettes a day.”
Try to meet with friends and family at least once a month, join in community activities like volunteering or a local club - and open up to someone when you feel stressed, suggests Dr Samtani.
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Muscle up
image by freepik
Building strength through regular training helps preserve and possibly increase muscle mass, which naturally declines with age - the science is clear that more muscle means better health and ageing.
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The sit to stand test
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ind your muscle. Muscle is an older body’s best friend.
Maintaining it with strength training fights frailty and loss of independence - and it’s the perfect partner for aerobic exercise. “The evidence so far suggests that both strength training and moderate-to-vigorous intensity aerobic activity such as running, cycling or swimming may reduce the risk of mortality more than doing either of these alone,” says Dr Terry Boyle from the Australian Centre for Precision Health at the University of South Australia.
Strength = independence Maintaining muscle strength is closely tied to being more independent and less frail - older people who have the strength to carry shopping, get up and down stairs and walk unassisted are more able to age in place. Ageing in place is the ability to live in your own home or community safely and independently, regardless of age or income. Paula Goodyer’s
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This test of going from a seated position to a standing position from a standard chair can be a good measure of lower body strength, especially in older adults. • Chair seat to be 48cm. • Chair to be placed against a wall. • Arms to be crossed over the chest. • Start a stopwatch and stand up and sit down as quickly as possible 5 times, keeping your arms folded across your chest. • Stop timing when the participant stands for the 5th time or measure how many repetitions can be done in a 30-second or 1-minute window. • Discuss the results with your doctor to get an idea of how strong you are for your age.
Finding the right gym or community exercise program where you can learn to strength train is an investment in good health and function. Or learn the basics of strength training without a gym with resources online like Exercise Right which has a range of home workouts. 27
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Go easy on the alcohol
image by freepik
Easing off the alcohol is not only good for your bank balance but improves sleep quality and elevates your mood.
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lcohol - less is more. Remember when alcohol had its good-for-you moment in the 1990s and red wine was almost up there with green tea? Science’s grasp of alcohol’s effects has since moved on and there are good reasons to go easy on alcohol - dementia is one of them, says Associate Professor Louise Mewton, also from CHeBA. Sticking to a low risk level of drinking to reduce the risk of alcohol-related disease or injury means no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. “Yet almost one in 5 Australians in their 60s drink more than this,” she says. “As for a safe - not just low risk - level of daily drinking, research suggests it’s only 0.6 of a standard drink, the equivalent of about 60 mls of wine. But to avoid cancer, the safest amount is zero.”
Pills and spills Alcohol reacts poorly with many prescription and over-the-counter drugs. Read more on HealthDirect.
Want to ease off on your drinking? Cancer Council Victoria has good ideas and tips.
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The boom in no alcohol beer, wine and spirits makes it easier to switch between alcoholic and non-alcoholic drinks - or replace booze altogether. Or try alternating alcohol with sparkling water or soda and lime.
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Find your purpose
Purpose - or understanding your intrinsic motivations - is linked to making healthier lifestyle choices and experiencing less stress
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aving a purpose. There’s growing evidence linking a strong sense of purpose to both a lower risk of mortality and of dementia, says CHeBA researcher Dr Karen Mather who studies healthy ageing and longevity. But why having meaning and direction in our lives might make us healthier is still guesswork. “It may be that people with a strong sense of purpose tend to engage in healthy lifestyle behaviours - like regular health checks, being physically active and not smoking, and are more likely to volunteer and stay socially connected. Some research has also linked a strong sense of purpose to greater brain network connectivity and lower levels of stress and inflammation,” she adds. An argument for late retirement perhaps- given that work can provide purpose and social connection? We don’t know. “I can see the advantage of delaying retirement for some people but it’s a complex question - we need more research to know whether or not there’s a benefit,” she says.
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Find activities you enjoy that help provide more direction, meaning and structure to your day. Volunteering is one - some studies suggest it has its own health benefits like lower mortality and better physical function.
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