Life expectancy is increasing, but it is imperative that it be accompanied by health and quality of life. This is endorsed by Dr. Mark Hyman, an internationally recognized family physician in the field of functional medicine. On his Instagram account, he spreads tips to be healthier and live longer thanks to good habits implemented in our daily lives.

“Increasing life and health span is not just about treating disease, but about building long-term stamina and vitality. Some say that if you live longer, you will spend more time with chronic illness and disability, increasing the burden on society and our healthcare system. This is not true, ”he says bluntly in one of his posts on the social network.

In this regard, he stresses that “it is the simple daily habits that hold the key to unlocking your potential for longevity.” So, let’s see the five pillars to improve longevity according to Dr. Mark Hyman.

We are what we eat and food is key to our health. According to Dr. Hyman, dysfunctional nutrient-sensing pathways—such as insulin signaling, among others—are the most important hallmark of aging. “Food is the key lever to harm (with our modern diet) or optimize these pathways. The bottom line: cutting out processed food,” he notes.

The expert stresses that lack of sleep drives most of the hallmarks of aging. Especially inflammation, mitochondrial damage and altered hormonal and nutrient sensor pathways.

To avoid this, he recommends sleeping eight hours and that this sleep be of good quality. In addition, it adds tips to improve rest, such as following a sleep schedule, avoiding screens before bed and creating a dark and quiet space.

Sport has important benefits for our health and we must not forget strength training. “Preserving muscle, building muscle, and optimizing muscle function are the keys to the fountain of youth,” Hyman says. He urges trying weight lifting, resistance bands, and bodyweight exercises.

Ideally, he explains, you should strength train three days a week to “build and maintain muscle and increase your mitochondria, which in turn will increase your energy, fat burning, and longevity.”

Dr. Hyman states that the most powerful way to stay healthy and connect with your purpose is to be part of some kind of community. He gives as examples a book club or a group of friends to go bowling. “Those who are connected to others live longer,” he says.

Stress has very negative consequences on our physical and mental health, increasing the risk of developing chronic diseases. For this reason, the expert invites us to try guided meditations online, practice yoga, write down our deepest feelings or talk to our close friends.