For International Longevity Day on October 1, NOVOS released 25 powerful tips to slow aging.
Recent studies suggest that these tips cannot only slow aging, but also partially reverse aging, making you grow younger.
For each tip, we link to scientific studies so you can learn more.
Enjoy, and learn more about longevity and reversing aging on NOVOSLabs.com
1. More vegetables, less grains, and starches
Consume lots of vegetables, legumes, mushrooms, fruits, nuts and seeds. Vegetables should be the basis of your diet, not potatoes, pasta, rice and bread. Replace these starchy foods more with vegetables, legumes, mushrooms or quinoa (R,R,R,R,R).
2. Take health supplements
Take health supplements to prevent deficiencies, such as vitamin D3, vitamin K2, iodine, selenium, magnesium, B vitamins, and minimally-oxidized (low TOTOX) omega-3 fatty acids. Even when you eat healthy and have “normal” blood tests, you can be deficient. You can find the most important health supplements here.
3. Take longevity supplements
Take longevity supplements like NOVOS Core which contain substances that are scientifically shown to slow down aging or increase lifespan, like alpha ketoglutarate, fisetin, pterostilbene, glucosamine and microdosed lithium (R,R,R,R).
4. Less sugar
Avoid sugary foods and drinks as much as possible, like sodas, fruit juices, candy, cookies, sweets, cake, pastries, doughnuts, candy bars, chocolates and so on (R,R).
5. Avoid trans fats
Avoid trans fats, which can be found in fried foods, fast-food, bakery products (e.g. crackers, cookies, cakes), and vegetable shortenings (R).
6. Less omega-6-fat-rich foods
Significantly reduce your intake of omega-6-fat-rich foods, like corn oil, sunflower oil, safflower oil, margarine, sesame oil, mayonnaise and most salad dressings (R).
7. More healthy fats
Consume more healthy fats, especially omega-3 fats, by consuming more walnuts, olives, olive oil, avocados, flax seed, chia seed, fatty fish and so on (R,R).
8. Less animal protein
Reduce your intake of animal protein, especially processed red meat such as sausages, salami, bacon, ham, hot dogs, patés, etc (R,R,R,R).
9. Less red meat, more white meat
Replace red meat (e.g. beef, pork, mutton, veal) with white meat (poultry), fatty fish (e.g. salmon, herring, mackerel), and meat substitutes (based on tofu, pea, or mushroom protein) (R,R,R,R).
10. Cut back on processed foods
Consume foods that have come straight from nature and processed as little as possible, like foods your great-grandmother would recognize.
We explain our longevity diet here.
11. Consume anti-aging foods
Eat specific foods that can slow down aging: green leafy vegetables (broccoli, spinach, kale), blueberries, dark chocolate (containing at least 70% cacao), salmon, walnuts, pomegranate, and others (R,R,R,R).
We listed some great anti-aging foods here.
12. Avoid milk
Don’t drink milk – milk accelerates aging (R,R,R). Make sure you take enough calcium via calcium-rich vegetables and supplements.
13. Be careful with alcohol
Don’t drink too much alcohol: that means maximum one glass per day, ideally with alcohol-free days (R).
14. Hydrate a lot
Drink at least 1.5 liters per day: that’s 8 glasses per day. Drink mainly lots of water. Add herbs (e.g. mint), lemon or NOVOS Core to add taste to your water. Drink green tea, white tea, ginger tea or coffee (yes, coffee can reduce the risk of various aging-related diseases) (R,R).
15. Less calories, less often
Eat less calories, and try to eat less often. Try to eat two meals a day, with breakfast being the most important meal of the day (R,R).
Fast regularly. Eat within a 12-hour period, so your body can fast for 12 hours. Fast for ideally 3 days a few times per year, like at the start of every new season (R,R,R).
17. Exercise regularly
Exercise moderately (e.g., a brisk walk) for at least 20 minutes each day and intensely for at least an additional 20 minutes three times per week. Ideas include engaging in anaerobic exercise (like weightlifting), aerobic exercise (like running or swimming), sport, or high-intensity interval training (HIIT).
18. Optimize your sleep
Take good care of your sleep. Make sure you sleep enough and go to bed around the same time.
We gathered more than 50 tips to improve sleep here.
19. Consider melatonin
If you are older than 50 years, consider taking melatonin. Besides improving sleep, melatonin can also extend lifespan and slow down aging (R,R). Take 500 micrograms (0.5 mg) to max 1000 micrograms (1 mg) of extended-release melatonin before going to sleep.
20. Get those endorphins flowing
Relax and be happy. Happy and calm people live longer (R,R,R). Practice meditation or yoga for 15 minutes every day, and learn to be happy. We listed dozens tips to improve happiness here.
21. Track your health
Buy a smartwatch that measures your activity and heart rate, buy a continuous glucose sensor to track glucose levels, track your facial age, and assess your overall health.
22. Slow down skin aging
Protect your skin well against the sun: (always wear strong sunscreen, and a hat when going outside in the sun), use science-based skin products, and take supplements that slow skin aging and reduce wrinkles.
23. Brush and floss
Good oral health slows aging and reduces heart disease and Alzheimer’s: brush and floss your teeth at least twice per day (R,R).
24. Use medication sparingly
People often underestimate the side effects of medication. Also, most medication treats the symptoms, not the causes.
25. Be your own health advocate
Be an empowered health advocate for your own body: don’t just rely on the healthcare system to keep you healthy.