Recommendations are varied, and there is no consensus about how much food should be consumed per day and in what proportions to consume them. It even depends on whether the diet is vegetarian or high in animal protein; There are many parameters to measure.
In this sense, we bring up the opinion of oncologist Silvio Garattini, founder of the Mario Negri Institute, interviewed by the Spanish media The Confidentialwhich focuses on the importance of physical activity and moderate eating.
The expert believes that healthy longevity does not depend on magic formulas, but on simple and sustainable habits over time.
Physical activity: the key to well-being
Garattini highlights the need to practice regular physical activity, suggesting walking about five kilometers a day. It recommends between 150 and 300 minutes of exercise per week, emphasizing that beyond this range no additional benefits are observed.
It maintains the benefits of an active routine, based on adequate movement; It not only improves physical health, but also increases life expectancy.
Moderate and varied diet
The oncologist establishes that a balanced and controlled diet is wanted to reduce contaminants and ensure the necessary nutritional contribution.
He suggests getting up from the table with a slight feeling of hunger, associating reduced caloric intake with an increase in longevity.
This idea of not being completely satisfied connects it with studies that associate a 30% reduction in caloric intake with an increase of up to 20% in life expectancycollect The Confidential. However, regarding fasting, Garattini clarifies that some research does not find clear differences between spacing out meals and eating freely, as long as the overall amount is moderated.
Prevention of chronic diseases
Finally, he warns that many health problems are linked to harmful habits, highlighting that prevention must begin before diseases appear.
Simple changes like walking more and eating less are essential to avoid serious conditions, including certain types of cancer.
Measure caloric intake
Measuring calorie intake effectively requires accurate and practical methods to track what you consume daily. The best strategies combine technological tools, weighing and visual estimates.
Main methods
- Use apps like MyFitnessPal or Nutrola to record food by scanning barcodes or photos; The AI estimates portions with an error of 10-20%.
- Weigh foods with a digital kitchen scale and consult nutritional databases for exact calorie values.
- Apply the Atwater system: multiply grams of proteins (4 kcal/g), carbohydrates (4 kcal/g) and fats (9 kcal/g) in your meals.
Other healthy habits
In addition to proper diet and traditional exercise, there are several lifestyle habits that are strongly associated with healthy longevity. These act on both physical and mental and emotional health.
Quality and traditional sleep. Getting enough sleep (generally 7–9 hours per night) and maintaining stable schedules reduces the risk of cardiovascular disease, diabetes, and cognitive disorders. Irregularity or chronic lack of sleep is linked to greater inflammation and worse stress response, which accelerates biological aging.
Stress management and mental health. Practicing relaxation, meditation, mindfulness or conscious breathing techniques helps lower cortisol and the impact of chronic stress on the heart and immune system. It is also recommended to seek psychological support when necessary and develop emotional self-care habits to preserve long-term mental health.
Strong social relationships. Maintaining stable and positive family, friendship and community relationships is associated with lower mortality and better quality of life, linked to quitting smoking or exercising. Loneliness and social isolation, on the other hand, increase the risk of cardiovascular disease and cognitive decline.
Avoid harmful substances. Not smoking, limiting alcohol consumption, and avoiding recreational drug use markedly reduce the risk of cancer, cirrhosis, cardiovascular disease, and accidents. Many studies on longevity group these habits as “avoiding tobacco and alcohol abuse” as one of the key pillars.
Preventive care and medical adherence. Controlling blood pressure, cholesterol and glucose, as well as attending regular medical check-ups, allows problems such as hypertension or diabetes to be detected and treated in time. Taking medications as prescribed and following treatment for chronic diseases improves survival and quality of life.
Daily habits and active lifestyle. Small daily practices added together make a difference: moving frequently (not sitting for many hours), using the bicycle or walking, planning rest times and maintaining an orderly routine. In addition, cultivating hobbies, learning new things and keeping your mind active are associated with a lower risk of dementia and healthier aging.
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