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Unlocking Longevity - Tips for Living Well Longer

18th February 2025

Longevity is a topic that has fascinated humanity for centuries. With advancements in science and a deeper understanding of holistic health, we now know that nutrition and lifestyle play pivotal roles in determining how well we age.

At the forefront of this exploration are experts like Dr. Sam Watts MCMA, Dip.Ayu, MSc, BSc (Hons), PhD of Mind Body Medical. He is a lead Ayurvedic consultant and one of the health practitioners on the Goodwood Active Longevity Retreat alongside Stephanie Moore MA (Hons) BA (Hons) BSc (Nut.Med) mBANT regGRCCT mCNHC, celebrity nutritionist and Programme Lead on Goodwood’s Gut Health Programme and Active Longevity Retreat. Here, they share their insights on how to live a longer, healthier life to put the life into your lifespan.

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The Role of Nutrition in Longevity

Dr. Sam Watts emphasises the importance of nutrition and gut health in the ageing process. He explains, "All our cells are renewing all the time. Even bone cells. And people think bones are static, but we are making new bone cells all the time. We're certainly making new brain cells, and the gut lining is renewing all the time".

This constant renewal process is crucial for maintaining health and vitality. However, poor nutrition and gut health can hinder this process, leading to accelerated ageing.

When our gut health is compromised, we don't absorb nutrients effectively, leading to immune and inflammatory issues. Dr. Watts notes, "If our nutritional status is low, we don't have enough vitamins, minerals, and phytochemicals. Our cells don't have the ingredients to do the jobs they need to do to either renew and refresh or die off and get replaced". This lack of proper nutrition results in the body ageing more quickly and losing its ability to regenerate effectively.

Lifestyle Choices and Impact

Stephanie Moore, echoes the importance of nutrition but also highlights the broader lifestyle choices that influence longevity. She states, "People think it matters less, but I think it matters just as much, if not more, as we age".

As we get older, our ability to absorb nutrients, particularly protein, diminishes. Protein is essential not just for muscle and bone health but for overall regeneration and vitality.

Stephanie also debunks common myths about ageing and nutrition. She explains that even if appetite decreases with age, the quality of food should not be compromised. "Even if one’s appetite is reducing, the quality of food has to be real wholesome food. We have to chew slowly and mindfully to help extract nutrients and probably focus more on protein because we absorb it less well".

A Holistic Approach to Longevity

Both Dr. Watts and Stephanie Moore advocate for a holistic approach to longevity that combines proper nutrition with mindful lifestyle choices. Dr. Watts highlights the Ayurvedic perspective, which focuses on personalised health recommendations based on an individual's unique constitution. "Ayurveda provides a profound understanding of our body's unique needs. By garnering personalised insights, individuals can navigate lifestyle choices that nurture their wellbeing and resilience through a holistic approach to living well".

Nutrition is a lifelong journey and not a one-size-fits-all solution. "From infancy to older adulthood, our choices around food profoundly impact our health, vitality, and quality of life. We are renewing all the time. We’ve got to nourish all the time."

Tips to support health at all ages

Prioritise Gut Health

A healthy gut is essential for overall wellbeing. Include high-fibre foods like fruits, vegetables and wholegrains in your diet to support digestion and nutrient absorption.

Incorporate Ayurvedic Herbs

Ayurvedic herbs such as turmeric and ashwagandha have powerful anti-inflammatory and adaptogenic properties. Adding these herbs to your diet can support longevity and overall health.

Stay Physically Active

Regular exercise is crucial for maintaining muscle mass, bone density and cardiovascular health. Aim for a mix of aerobic, strength and flexibility exercises to keep your body strong and resilient.

Practice Mindful Eating

Mindful eating helps improve digestion and nutrient absorption. Take time to chew your food thoroughly and savour each bite, which can enhance your overall eating experience and support gut health.

Manage Stress Effectively

Chronic stress can accelerate ageing. Incorporate stress-reducing practices like meditation, deep breathing and spending time in nature into your daily routine to maintain mental and emotional wellbeing.

Foster Strong Social Connections

Social interactions are vital for mental and emotional health. Make time for friends and family to build a supportive community, which can enhance your quality of life and provide emotional support.

Embrace a Balanced Diet

Focus on a balanced diet rich in vitamins, minerals, and phytochemicals. Include a variety of colourful fruits and vegetables, lean proteins, fibre and healthy fats to ensure you're getting a wide range of nutrients essential for longevity.

The connection between nutrition, lifestyle and longevity is undeniable. By focusing on gut health, proper nutrition and mindful lifestyle choices, we can significantly influence how well we age.

Goodwood's Active Longevity Retreat is a conduit combining ancient wisdom with modern science to unlock the secrets of longevity.

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  • gut health

  • active longevity

  • Wellness Retreats

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