By Yosef Scher, Science and Technology Senior Editor
In the last couple of years, scientists have devoted more time to understanding how and why people age. The results of the research, such as the twelve hallmarks of aging, have drastically transformed the way scientists and physicians think about aging, a term that has recently begun to be classified as an official disease. With all of this new and exciting research, one may wonder what one can do now to help them live a longer and healthier life. Fortunately, scientists unanimously agree that nutrition and sleep are some of the easiest and cheapest things one can do to maximize their chances of living a long, healthy life.
Everyone has been told by their doctor or relative that they must eat fruits and vegetables. However, most people don’t usually do this or don’t understand why they should do this. One of the biggest problems that society has today is the rise of Type 2 Diabetes, which is a factor that accelerates the hallmarks of aging. The accelerated prevalence of this disease has been connected to the sugary and starchy diet that so many of us are accustomed to eating.
Whenever you eat something, your blood sugar levels spike. More specifically, depending on what you eat and how much you eat determines how significant the spike in blood sugar levels will be. The higher the spike in blood sugar levels, the more insulin, the hormone the body releases to help blood sugar enter the cells to be used for energy, is required. Sugary and starchy foods (without fiber), such as cakes, cookies, candies, and bread, elevate a person’s blood sugar levels a lot. Eventually, the body’s cells do not respond to insulin, leading a person to develop Type 2 Diabetes. In contrast to sugary foods, vegetables and fruits do not elevate blood sugar levels to the same extent. This is because of the large amounts of fiber that many fruits and vegetables contain. The body cannot absorb and break down fiber, so it doesn’t cause a spike in blood sugar the way other carbohydrates do. Additionally, fruits and vegetables contain many vitamins and minerals that give your body the nutrients to help it function properly.
With this knowledge in mind, I suggest that students utilize the salad bars at lunch more frequently. I have made a personal goal of filling half my plate with salad and nutritious vegetables for at least four lunches and dinners a week. Although that many days of eating salad a week may seem rather daunting, with practice and discipline, it is definitely possible to accomplish this goal. Furthermore, when one understands the benefits of eating nutritious food, it makes them more inclined and willing to eat healthier, because of the short-term and long-term benefits associated with it.
According to Dr. Matthew Walker, the leading sleep expert, the average college student must get eight hours of sleep every night. I don’t know about you, but getting that much sleep at Yeshiva University seems to be a constant struggle with all of our jam-packed schedules. From our daily Torah learning, secular classes, and extracurriculars that many students partake in, there does not seem to be a practical way of getting that vital amount of sleep. While it may not be practical for many students to sleep eight hours a night, there are strategies that students can take to squeeze out an extra half hour to hour per night. To start, I have seen that a lot of students, including myself, procrastinate when they have an assignment. Although it will be difficult, instead of procrastinating, students should try to limit procrastination by minimizing distractions while they work. For example, I like to put my phone out of sight whenever I do an assignment. I have heard that other students listen to study music to help them concentrate on their work. Whatever method you use to help you stop procrastinating, will not only give you more time to relax and do things that you enjoy, but also allow you to get more sleep. Another strategy students can use to get more sleep is setting an alarm for when they should go to bed. Many students lose track of time because of everything that needs to be done in their day. However, if you set an alarm for when you want to go to bed, you are more likely to get to bed earlier.
Scientists have only begun to scratch the surface of the concept of longevity. With new and exciting research being discovered daily, our understanding of longevity is becoming more clear than in previous decades. While there are many other ways to set yourself up for the longest and healthiest possible life, the foundational pillars of eating the right foods and getting the required amount of sleep are incredible first steps for all of us to take.