When focusing on heart health and successful aging - health span - what does leading longevity scientist and researcher Prof. Luigi Fontana advise? As cardiovascular disease is a leading cause of death, what formula, tips and action steps can improve long-term health outcomes and to slow cardiovascular aging?
In his April 2024 article in the European Heart Journal Fontana provides clear advice in the Healthy Longevity Heart Code below..
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to relevant studies at bottom of page.
Healthy Longevity Heart Code
How to maximise heart health and longevity...
1. Reduce waist circumference and increase muscle mass |
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2. Adhere to a minimally processed Mediterranean-like diet |
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3. Intermittent fasting and time-restricted feeding |
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4. Be physical active every day |
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5. Avoid or limit alcohol consumption |
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6. Do not smoke |
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7. Prioritize quality sleep |
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8. Nourish and protect your mind |
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9. Cultivate friendship, altruism, and compassion |
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10. Minimize pollution exposure and connect with nature |
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Encompassing physical, mental and social wellbeing, this is a 'whole health' lifestyle. Prof. Fontana's heart health action steps will be easily recognised by followers of longevity guru Bryan Johnson, his very own Power Laws. They are also in keeping with the Pillars of Health, advocated by lifestyle medicine and allied health practitioners.
When it comes to personal health and wellbeing, even making small changes in our lifestyle practices has powerful and positive effects. With some strategising and planning, taking charge of health and longevity is within our reach. If you need support to focus your effort and take effective action, we can help. Get in touch and use #longevity in the Contact Form.
For most people, improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether your interest is healthspan and longevity, to beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
Stay Healthy,
Alastair
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Related Studies
Maria L Cagigas, Stephen M Twigg, Luigi Fontana, Ten tips for promoting cardiometabolic health and slowing cardiovascular aging, European Heart Journal, Volume 45, Issue 13, 1 April 2024, Pages 1094–1097, https://doi.org/10.1093/eurheartj/ehad853
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