Longevity experts identify key habits for extended healthspan

Research and medical experts highlight several lifestyle habits that can significantly extend both lifespan and healthspan. Scientists at the Skolkovo Institute of Science and Technology suggest that limiting age-related cell death could potentially extend human life up to 194 years, though experts emphasize that "adding life to years" through healthy habits is the current practical goal.

Key recommendations from longevity experts and studies include:

- Physical Activity: Incorporating simple movements, such as sitting on the floor and standing up without support, can improve leg strength, balance, and coordination. Regular moderate exercise like walking or swimming is also vital.

- Nutrition: Adopting a Mediterranean-style diet rich in whole foods, antioxidants, healthy fats (like olive oil and nuts), and plant-based proteins is highly effective. Centenarians often follow a pattern of eating mostly plants and rarely consuming meat. The practice of "Hara hachi bu"—eating until only 80% full—is also noted as a beneficial habit.

- Oral and Heart Health: Maintaining oral hygiene is linked to lower systemic inflammation. Additionally, monitoring Heart Rate Variability (HRV) is suggested as an indicator of cardiovascular health.

- Eating Patterns: Consuming a substantial breakfast and a light, early dinner can support metabolic health.