Living longer: the 3 keys to longevity, what they are and how to protect them

Longevity: Dr. Massimo Spattini explains how to be lean, strong and happy for a long healthy life, what the three pillars of longevity are and the two basic rules to protect each pillar.

TRAVEL & SPA

12 November 2024

Thin, strong and happy. These are the three main pillars of longevity, which identify and unite the historic 5 Blue Zones: 5 areas of our planet where the resident population is particularly long-lived and almost immune to disabling diseases.

Why? What characterizes these five Blue Zones? And what can we, in our daily lives, do to approach these healthy lifestyles? This is explained by Dr. Massimo Spattini, Surgeon Specialist in Sports Medicine, Specialist in Food Science and Dietetics, ILSA (International Longevity Science Association) Vice President, in his new volume “The 3 Keys to Longevity – Thin, Strong and Happy” (Lswr Editions).

The 3 pillars-the 3 keys to longevity-are:

Skinny, that is, the importance of proper nutrition appropriate to one’s daily needs and life stages, taking advantage of the potential that each area of residence offers as products to feed on.
Excess weight and, even more so, lack of sufficient muscles, is associated with a shortening of life and the development of so-called non-communicable diseases: metabolic syndrome, diabetes, cardiovascular disease, stroke, chronic silent inflammation, mitochondrial dysfunction, etc.
Strong, i.e., the importance of maintaining muscle tissue that is not only toned but trained for strength development as muscles will help us to be free to move independently, without uncertainty to perform all daily tasks over time.
Also of relative recent discovery is the existence of myokines, i.e., molecules produced in trained muscles with important anti-inflammatory functions. We now know that the development of strength and its maintenance are among the most important predictors of disease-free longevity.
Felici. Il pilastro veramente comune a tutte le popolazioni longeve è l’aspetto psicologico e sociale. È il senso di comunità, di appartenenza, l’affetto dei propri cari e degli amici che contribuiscono a dare ogni giorno la voglia di vivere serenamente e felicemente. Con-dividere aiuta a sopportare meglio le piccole o grandi difficoltà della vita e fa sentire le persone meno sole e meno ansiose degli anni che passano.

What to do, every day, to protect the 3 pillars of longevity in one’s life?

In his new volume, Dr. Spattini explains everything known today on the subject of longevity in health. He then expounds on both more technical-theoretical medical/scientific topics and more practical ones to direct each person to the practices or techniques that are most appropriate or within individual reach. The strategies and advice offered include both simple and more complex techniques. For example, he discusses both Biohacking, which can be practiced by everyone, and stem cell grafting, a more exclusive practice.
The author also presents his own personal “pro-longevity” daily strategic plan to show how he puts into practice what he has learned from his years of profession “in the field” and from his studies and research.

Two rules to follow to protect each pillar

“Skinny” pillar. Two rules to follow:

1) Prioritize vegetables (a lot) and fruits (moderately) from the local area, with possibly organic, seasonal and zero-mileage products.

2) Do not underestimate the importance of protein. The truth is that the elderly are found to be too low in their intake of this very important macro-nutrient. However, it is good to turn to lean-cut meats from sustainable farms, fatty caught fish (this is so, given the presence of beneficial Omega-3s), dried nuts, some legumes such as lentils…. Limit high-glycemic-index carbohydrates (sweets, white bread, sugary drinks) as much as possible, and limit excessive intake of even those in their “whole grain” form (excessive glycemic load) since as we age we tend to become insulin resistant and this in turn increases the aging process. Go for quality extra virgin olive oil.

Pillar “Strong”. Two rules to follow:

1) Train strength above all. In addition to in the gym–followed by competent staff–it can also be trained at home: climbing stairs without help from the handrail, possibly 2 steps at a time; getting up and sitting down from a chair at least 15-20 times, several times a day, without the help of hands; using water bottles (or packs) to lift with both arms, alternately (flexing the forearm over the arm).

2) Aerobic capacity should also be trained: not only with the treadmill in the gym but also by getting used to walking (a lot) at a very brisk pace outdoors, possibly in nature. Some Apps or wearable devices that measure steps taken and walking speed can help: get as close to 6 km/h as possible.

“Happy” pillar. Two rules to follow:

1) Don’t leave room for the mind to wander over our problems, whether physical or mental, but implement some very practical and pragmatic strategies that are proven to be effective: calling or seeing a friend, relative close to us, performing manual labor, be it gardening, fixing/creating something, taking care of a pet, still making an effort to smile and be grateful for the little daily things we take for granted, even going out, if time permits, for a walk (perhaps in the green) can offer tremendous help in these circumstances, but most importantly, not isolating ourselves.

2) Fundamental to have a purpose, a reason to get up every morning, which the Japanese call “Ikigai.”

Author
Massimo Spattini

Medical Surgeon. Specialist in Sports Medicine, Specialist in Food Science and Dietetics.
ILSA (International Longevity Science Association) Vice President.
ABAARM (American Board of Anti-Aging & Regenerative Medicine) Certification, A4M-USA. AFMCP (Applying Functional Medicine in Clinical Practice) certification, IFM-USA.
Certification in “Peptides Theraphy” American Academy of Anti-Aging & Regenerative MedicineUSA. Master’s Degree in “Anti-Aging and Anti-Stress Methodologies” – La Sapienza, University of Rome.
Director and Lecturer of the 1st level Master’s Degree “Dietology, Nutraceutics and Nutrigenomics, Functional Medicine and Lifestyle”, San Raffaele University, Rome.
Director and Lecturer of the University Course “Chronomorphodieta”, Universalus, Rome.
Member of the Inter-University Department of Exercise and Sport Sciences of the Humanitas University Consortium .