According to oncologist and bioethicist Zeke Emanuel, living a long and healthy life is not about expensive wellness trends but about simple habits backed by scientific evidence, NPR reports.
A simple approach to health
According to Emanuel, many popular wellness products are expensive and lack strong scientific support.
Instead, he has chosen a simpler approach to maintaining good health.
More fiber benefits the body
Emanuel recommends eating more fiber, as it helps support the beneficial bacteria in the gut.
Also read: New study: Vaping may affect your blood vessels
Fermented foods matter
Yogurt, cottage cheese, kimchi, and sauerkraut are among the foods he highlights as excellent choices for maintaining a healthy gut microbiome.
Sleep should be a priority
Emanuel describes sleep as a fundamental part of a healthy lifestyle.
It plays a vital role in brain function, memory, and the body's ability to repair itself.
Too little sleep can lead to weight gain
A recent study published in Annals of Internal Medicine found that people who consistently slept too little for six weeks began to gain weight.
Also read: Pythons could help shape the next generation of medicines
Sleep deprivation also affects the hormones that regulate hunger.
Keep your body active
Regular exercise is another key recommendation from Emanuel.
Both cardiovascular exercise and strength training are important, while taking a walk after a meal may help stabilize blood sugar levels.
Work provides structure
One of Emanuel's most debated recommendations is to avoid retiring completely.
Also read: New powder stops severe bleeding in seconds
He believes that work provides structure, mental stimulation, and valuable social connections.
Having a sense of purpose
For those who leave the workforce, Emanuel recommends creating a meaningful daily routine with a clear sense of purpose.
Research published in The American Journal of Geriatric Psychiatry suggests that people with a strong sense of purpose have a lower risk of cognitive decline.
Volunteering can make a difference
Emanuel points to volunteering, teaching, or joining a club as ways to build social connections while continuing to use one's skills and experience.
Also read: These groups face a higher risk when swimming in warm sea water
Social conversations matter
He encourages people to take the initiative to engage in conversations with others.
Even brief encounters and casual conversations can have a positive impact.
Avoid unnecessary risks
Emanuel advises avoiding smoking and vaping, limiting alcohol consumption, avoiding distracted driving, and staying away from activities that carry a high risk of serious injury.
Keep learning
According to Emanuel, curiosity and lifelong learning help keep the brain active and may reduce the risk of cognitive decline.
Also read: Early warning signs in your eyes that could signal cancer
Ice cream does not have to be off-limits
Emanuel believes that enjoying an ice cream can fit into a healthy lifestyle.
However, he emphasizes that moderation is essential.
Research points to the ice cream paradox
He refers to research published in BMC Medicine indicating that people who eat ice cream more frequently appear to have a lower risk of metabolic diseases.
This phenomenon has become known as the "ice cream paradox."
Dairy products may play a role
According to Emanuel, data from 2015 suggest that dairy products may help reduce the risk of developing type 2 diabetes.
At the same time, the research does not establish a direct cause-and-effect relationship.
Whey protein may be part of the explanation
Dairy products contain whey protein, which may help regulate blood sugar levels.
This could be one explanation for the findings.