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AIIMS doctor Prasun Chatterjee states that leading a disciplined and simple life is the key to staying healthy until 80 and beyond. The formula is simple; eat a healthy, and exercise daily
Walking 6,000–7,000 steps a day is sufficient, though walking more will bring greater benefits. If you are young, aim for a faster and longer walk. (News18 Hindi)
Can someone live to the age of 80 and stay completely healthy? According to Dr Prasun Chatterjee, Additional Professor at the National Centre for Ageing in AIIMS New Delhi, it is completely possible.
Dr Chatterjee says leading a disciplined and simple life is the key to staying healthy until 80 and beyond. The formula is simple – eat a healthy, balanced diet and exercise daily. The most crucial habit is regular exercise. Studies show that every minute of exercise adds seven minutes to your lifespan.
You don’t need to hit the gym or train intensely; even a simple walk is enough. Walking 6,000–7,000 steps a day is sufficient, though walking more will bring greater benefits. If you are young, aim for a faster and longer walk.
According to the AIIMS doctor, there are five ‘Blue Zones’ in the world where people commonly live to 100 in good health. These regions, often located in hilly areas, encourage daily walking, particularly on slopes, which enhances longevity. Whether you walk or engage in any form of exercise, consistency is key.
Eating Less Is Crucial
Dr Chatterjee further stated that after exercise, the next critical factor is diet. For a long and healthy life, consume a balanced and nutritious diet. Research on Okinawa in Japan, where people have longer lifespans, revealed that children there eat 20–30% less than children elsewhere.
This suggests that eating less naturally leads to better health. It’s recommended to eat 20–30% less than your hunger dictates, keeping your stomach slightly empty, just as sages and saints practised.
What To Avoid
Eliminating sugar from your diet immediately can increase your lifespan, as sugar is harmful to the body. Under no circumstances should you consume more than 20 grams of sugar per day.
Limiting your intake of processed, refined, and packaged foods is also beneficial. Multiple studies indicate that excessive meat consumption, particularly red meat, can shorten lifespan.
Junk and fast food should also be phased out from your diet. Within six weeks of cutting these out, your brain will naturally adjust, making it easier to sustain healthy eating habits.
What To Eat?
To extend your lifespan, prioritise fresh and seasonal foods. At least half of your meals should consist of fresh vegetables and fruits. Sour and citrus fruits such as lemons, kiwis, pineapples, oranges, grapefruits, blueberries, strawberries, raspberries, and blackberries are particularly beneficial for maintaining good health.
