Science and Longevity: How to Live Until 95 with Good Health according to Eric Verdin
Living up to 95 years in good health wouldn’t be a utopia reserved for a few, but a real possibility if four scientifically proven conditions are met: balanced diet, regular exercise, sufficient sleep, and strong social connections.
According to Eric Verdin, a doctor and president of the Buck Institute for Research on Aging, most people today could live up to 95 in good health, based on what we know about these four factors.
Small sustained improvements in these pillars can extend life and, above all, improve its quality.
### Aging: a process that can be slowed down
Verdin explains that aging is nothing more than the accumulation of cellular damage that the body can no longer repair. However, genes only determine a small fraction of the process; the rest is up to lifestyle choices.
### 1. Nutrition: less sugar, more balance
Far from extreme diets, a diet based on fruits, vegetables, legumes, fish, and olive oil is recommended. Verdin warns against fast-absorbing carbohydrates that accelerate cellular aging and advises moderation and fresh foods.
### 2. Movement: the best natural remedy
Sedentary behavior is associated with a higher risk than smoking. Regular physical activity strengthens muscles and bones.
### 3. Sleep: the body’s nighttime laboratory
Getting 7 to 8 hours of sleep per night is crucial for overall health. Lack of sleep increases the risk of obesity, cognitive decline, and metabolic diseases.
### 4. Social relationships: the most powerful factor
According to the researcher, the most determining habit for longevity is emotional rather than physical: the quality of human relationships. Trust and belonging reduce stress, strengthen the immune system, and improve cardiovascular health.
There are no miracle pills for aging, and while there may be promising therapies, the key remains in daily choices regarding diet, sleep, exercise, and social connections.
