Risk Factors Can Influence The Risk of Developing Longevity

Genetics are NOT the only risk factor for Longevity.
Longevity is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Longevity.

Suggested Lifestyle Changes

Dietary Recommendations:

1. Maintain a healthy and balanced diet, or as recommended by your physician.
2. Reduce the consumption of saturated fat (e.g. butter, cheese, cream, fatty meats, etc)
3. Decrease consumption of foods that are high in salt content, such as salted egg, salted fish, highly seasoned potato chips, anchovies, etc.
4. Food and drinks that have high sugar content should not be consumed frequently. For example, teh tarik, bubble milk tea, condensed milk, cakes, canned fruits, etc.
5. Consume a variety of fruits, vegetables and nuts for the absorption of a variety of vitamins, minerals, and fibres.
6. Individuals following a diet low in proteins and rich in vegetables, fruits and fish have a longer lifespan. Thus, the Mediterranean diet is a powerful nutritional tool to promote healthy ageing.

Lifestyle Recommendations:

1. Reduce alcohol consumption.
2. Smokers are advisable to stop smoking as it could lead to developing deadly diseases such as lung cancer.
3. Avoid sedentary lifestyle by making small changes. For example, walking to a nearby destination, avoid continuously sitting for more than 30 minutes, make time to exercise.
4. Regular health screening once every 1 - 2 years to keep track of current health status and prevent potential health related problems.
5. Be sure to get sufficient sleep daily. However, be careful to not oversleep as well, as oversleeping may lead to psychiatric diseases and a higher BMI.

Exercise Recommendations:

1. Maintain a healthy body weight in accordance with BMI (18.5 - 24.9 kgorm?) to reduce the risk of developing other health problems.
2. Maintain physical activities of at least 150 minutes per week.
3. Take part in more physical activities, such as yoga, pilates, tai chi, working out with resistance bands, etc.
4. For individuals aged above 65 years old, avoid activities that will put too much weight on your joints and knees. For example, squats, deadlifts, climbing stairs, etc. Instead, opt for yoga, pilates, brisk walking, gardening, etc.

Result Explanation Recommendations:

1. Prolonged intermittent fasting, such as the ones practised by Muslims during Ramadan, can have powerful anti-inflammatory effects.
2. Quit smoking as tobacco and nicotine can trigger inflammation in the body.