Easy things you can do on a daily basis to live longer!

The ongoing pandemic has brought to the forefront the importance of mental and physical wellness. People have realised that leading a happy and healthy life is the key to living longer. For this reason, we spoke with health experts about easy lifestyle changes we can incorporate into our daily routines to live longer and more fulfilling lives. These are their best insights.

8 best tips from nutritionists and health experts to live longer

1. Follow a sustainable diet plan

Building a sustainable diet is more important than following a strict diet. “No one can stop eating out, not give in to stress eating once in a while, or stop desserts altogether. It’s important to follow a balanced diet 80% of the time and enjoy your weekly meal with dessert and drinks,” says Simran, fitness expert and co-founder, Simvalecha.

“Cut out non-nutritive foods like added sugars and start on limiting sweets. These foods cause inflammation, which increases the risk of cardiovascular disease, joint pain, diabetes, and metabolic syndrome. Instead, follow sustainable diets rich in fruits and vegetables to stave off diseases and maintain a healthy weight,” states dietician Dr Archana Batra.

2. Stay active

It’s important to not limit your physical activity to that one hour in the gym or park but to stay active all day. “Don’t be seated for over 30 minutes at a time. Get up, stretch, and stay active throughout the day. According to WHO, physical inactivity has been identified as the fourth leading risk factor for mortality,” remarks nutritionist Lovneet Batra.

“Physical exercise and being active throughout the day is the key to a long life. Walking, running, gyming, aerobics, zumba, yoga, it could be any physical activity as per your choice, but the motive is to stay active,” adds Aayushi Lakhapati, nutritionist and co-founder, UpNourish.

3. Maintain a fulfilling social and spiritual life

“It is advisable to stay connected with a community as it not only helps our mental health, but it also helps to improve the quality of our life. Also, a parallel spiritual life is complementary to an overall sense of wellbeing and purpose,” says nutritionist Vinita Contractor.

“The best way to live a longer life is to have a 360° wellness routine that includes a balance of good nutrition, quality sleep, consistent exercise, a good work-life balance, and avenues like spiritual retreats that lead to personal growth. You can only live a longer life if your mind and body both are healthy and happy,” states Raveena Taurani, founder, Yogisattva.

4. Exercise regularly

Regular exercise is not only good for the body but also the brain.

“As we age, we naturally lose muscle mass and function, which can lead to an injury or disability. By exercising regularly, you reduce muscle loss, build bone density and maintain strength. Regular physical activity also improves insulin sensitivity, cardiovascular fitness, mental health and decreases blood pressure and fat levels,” adds Prateek Kumar, founder, FitCru.

“Exercising is among the easiest ways to boost your mood, sleep quality, and energy levels. A well-balanced resistance training program will set you off in the right direction. Be sure to include some mobility as well to keep you agile and injury free in the long term,” remarks Krishna Chandak, co-founder, TEGO.

“Research shows that people with higher muscle mass tend to have improved and longer life spans than those with poor muscle mass. Building muscles also helps prevent injuries that can reduce the quality of life,” says nutritionist Mugdha Pradhan, CEO and founder, iThrive.

5. Practice intermittent fasting

Fasting activates dozens of anti-aging pathways in both our body and brain. “A brain cell’s daily work creates waste products that have to be discarded. When our body goes a stretch of time without food, our cells get the signal that it’s time to clean the house. A few times a week, give them the opportunity to take out the trash by allowing at least 12 hours (gradually building it up to 18) between dinner and your first meal the next day,” states nutritionist Bhakti Kapoor.

6. Eat till you are 80% full

Calorie restriction reduces excess body weight, which is linked to shorter lifespans. “If you eat till you are 80% full, it is harder for you to consume too many calories, which leads to weight gain, obesity and other chronic diseases,” adds Vinita Contractor.

7. Consume protein for breakfast

“Amp up on lean protein, which will rev up your metabolism, help you lose any undesirable weight and stay fit. Protein boosts satiety and each bite promises significant kilo-dropping. You’ll see quick results when you begin your day with a protein-powered breakfast,” remarks Jilani Shaikh, health expert, JS9 Fitness.

8. Get adequate sleep

Sound sleep for 7-8 hours daily will help you live a better life. “Deep sleep promotes cell function and a healthier heart due to a balanced cortisol level. Your stress levels will be comparatively less and you will feel much more productive and energetic during the day because you are getting the required amount of rest,” concludes Harman Virk, co-founder and CEO, Oxie Nutrition.

Traveling to Antarctica is a once in a life-time opportunity, and one which tops the bucket lists of many travelers…including us! And, with Spectacular glacial lagoons, dramatic icebergs, vast areas of remote wilderness, breaching whales and deep-diving seals, it’s not hard to see why.

Antarctica really is the final frontier!

Almost everyone who travels to Antarctica travels on a cruise, which is a fantastic option as it combines accommodation, transport, meals and activities all in one. While camping is available in some circumstances once ashore, there is hardly any infrastructure on the continent itself, and as such cruising is best option available for accommodation purposes.

90% of cruises leave from Ushuaia, Argentina, across the Drake Passage, however some cruise companies offer departures from Australia or New Zealand, and explore the Ross Sea side of Antarctica.

#1 Book a Last Minute Cruise

Thought Africa was just jungles and sand? Think again!

In our Weird Tourism series, we’ve visited some of the most unusual places, seen the strangest sights, and gawked at the most bizarre attractions of Europe and Asia. This time, we’re heading over to Africa.

When you think of Africa, you probably think of jungles or the Sahara Desert. And while both environments can be equally strange and wonderful, there’s so much more in Sahara that most of us have never heard of.

So, pack your bags, and let’s take a strange trip through the African continent.

1) Nay Palad Bird Nest — Laikipia, Kenya

Have you ever wanted to live like a bird? If you visit the Nay Palad Bird Nest in the Laikipia region of Kenya, you can.

Sitting in the heart of the Laikipia plains, this unique hotel is shaped like a bird’s nest. Designed for two people, there’s a comfortable bedroom, but it’s the roof deck — lined with enormous twigs — that really puts you in the perspective of a hatchling bird.

You’ll also be doing some good while you enjoy the surrounding Savannah. All the profits from the Bird Nest go the Zeitz Foundation, which works on land conservation and wildlife protection projects in the area.

2) The Big Pineapple — Bathurst, South Africa

Who lives in a pineapple in South Africa? It’s not SpongeBob, or anyone really, but the unimaginatively named Big Pineapple in Bathurst could easily house a person.

The Big Pineapple is officially recognized as the world’s largest pineapple. The three-story-tall building, built out of metal and fiberglass, pays homage to the Bathurst’s pineapple farming heritage.

Inside you’ll find a museum dedicated to pineapple, explaining the history of both the fruits and its farmers. You can also bring home souvenirs from the gift shop, which sells a wide variety of pineapple-themed products.

3) Deadvlei — Namibia

The name Deadvlei translates from Afrikaans to English as “dead marsh.” And once you get there, you understand how apt the name is.

Deadvlei is one of the eeriest places in the world. It’s so hot and dry that nothing lives there — there are only the dried skeletons of camel thorn trees that died possibly up to 700 years ago.

They’re not fossilized or anything. Deadvlei is simply so dry that no bacteria or micro-organism can survive there long enough to decompose the black-scorched trees.

4) Socotra Island — Indian Ocean

If you’ve ever wanted to visit a foreign planet, Socotra is about as close as you can get. The island, some 160 miles off the Horn of Africa, is famed for its bizarre and otherworldly nature.

Socotra has more than 700 species of plants and animals that don’t live anywhere else in the world. Some of the most famous endemic plants on the island are the mushroom-shaped dragon blood tree, the cucumber tree that’s almost all trunk, and the bulbous and pink-flowered Socotran Adenium obesum.

5) Voodoo Festival — Ouidah, Benin

Voodoo is these days associated mostly with Haiti, but it originates from Benin where it’s known as Vodoun. Some 80% of the nation’s population adheres to Vodoun, and the annual Ouidah Voodoo Festival is its largest religious gathering.

More than 10,000 people attend the ceremonies every year. Visitors are welcome to come witness and sometimes even participate in the traditional dances and animal sacrifices that aim to reach the divine.

You’ll also learn that real voodoo has little to do with the depictions of black magic and evil witchcraft you see in the movies. It’s a living, unique cultural tradition that you won’t find anywhere else.

6) White Desert — Egypt

The White Desert in central Egypt is home to some of the most bizarre rock formations on Earth. The pale white chalk monuments generally consist of a large chunk of rock, held aloft by a noticeably thinner stem.

The bizarre formations are the result of endless erosion. Blowing wind and sand have slowly scraped away rock at the bottom of the stone, resulting in strange shapes.

But it’s not just rocks that you’ll find in the desert. You might also run into some of the cutest critters in the world, like the fennec fox and the sand cat.

7) The Sword of Okomfo Anokye — Kumasi, Ghana

Eat your heart out, Sword in the Stone. King Arthur pulled it out eventually, but no one’s ever managed to remove this sword from the ground.

Okomfo Anokye was a 17th-century leader of the Ashanti people, who helped bring newfound prosperity to his empire. Local stories say that he once thrust his sword into the ground and declared it a symbol of peace and unity of the Ashanti that could never be removed.

The sword is still there, and it’s not like people haven’t tried pulling it out. For example, in 1994, Muhammad Ali tried his hand at yanking the sword out — to no avail.

8) Kolmanskop — Namibia

Kolmanskop is a human equivalent of the dead trees of Deadvlei. This aridity of the Namib desert has preserved this ghost town in pristine condition.

The town was founded in 1908 and became rich off of the area’s diamonds. But eventually, the gems ran out, and the last residents left Kolmanskop in 1956.

Now the sandblasted ruins of Kolmanskop sit empty. If you’d like to see what the Earth might look like after we’re all gone, this is the place to go.

Photographing landscapes is usually best done on a trip. Whether you go overseas or explore your home country, you will be able to find new and exciting destinations and vistas that you have never seen before.

A road trip is an even better chance to grab some new scenes. You will cover far more distance, which means opportunities abound. But when you’re on a tight schedule, there isn’t always time to capture all of the shots that you want by getting out of the vehicle and setting up the camera.

Instead, you may have to take shots while the vehicle is still moving. Here are some tips that you can use in order to get the best possible shots.

Use a fast shutter speed

This is step number one, and it almost goes without saying. Unless you want motion blur in your images to indicate that you were moving when you took them, which is a whole other thing, then you will want to freeze the landscape and capture it still. In essence, you want to make it as if you were standing still with your camera on a tripod when you took the shot.

This means grabbing the image as quickly as possible. You want as little light as possible to pass through the lens so that there isn’t enough time for the scene to become blurred. Of course, depending on the lighting conditions, this may be difficult. You can raise your ISO to compensate – and there’s always asking the driver to slow down just a little.

You may have to experiment in order to get the settings right – but do this regularly as you travel to check that you have the right set-up based on changing weather conditions and scenery. You never know when you’ll spot a view that you have to capture fast, before it’s gone.

Keep your eyes open

You must keep looking around you with your photographer’s eye firmly turned on if you want to get good results here. While you roll forward, the landscape around you can change quickly. You might also be affected by other vehicles and blockages such as road signs that might obscure your view.

It will probably happen more than once that you see a great shot, raise your camera, and realise you’ve missed that millisecond of opportunity. To avoid it happening even more frequently, be ready at all times. Have the camera switched on, lens cap off, and in your hands ready to go. This can be tiring over the course of a long drive, but the payoff is worth it!

Lower the window

You will want to get the window out of the way if you are going to capture a good shot – reflections, dirt and insects, and so on make for poor companions to your lens. Lower it out of the way – if you’re in a windy or otherwise unseasonable location, this may cause some sacrifice to your personal comfort, but ask yourself if it is worth it.

If you can’t lower the window – for example, if it’s jammed or you are on a train – then you can try to minimise the effects of what we have described. Make sure that your focal point is set manually so that you can focus past anything on the window and onto the landscape. Hopefully, this will blur out any marks on the glass (or at least enough so that you can Photoshop them out later).

You will want the weather to be mild with soft light to make this worth, as strong sunshine will make it a hell for reflections. You don’t want that to happen! Using a lens hood to shield the glare from the lens itself, and angling yourself in different directions against the direction of the light, can help to minimise it somewhat. You can even consider using black fabric – such as the black side of a reflector – to block the light behind you and keep your own reflection out of the frame.

There are ways in which the window can help you, however. When it’s raining, those drops sliding through the frame can actually add some atmosphere. It’s all down to how the frame looks when you compose and shoot, so work with what you have.

Learn to lean

Often, you will find that the most interesting view is the one right ahead of you. In places like Death Valley, where the black road stretching through the flat and arid land stands out, the road can be an interesting leading line in your composition.

This means you have to learn to lean. Put the window down, lean out, and take the shot before dropping back into your seat. There are some obvious safety warnings which we cannot leave out here:

• Only ever do this if there are no other vehicles on your side of the road
• Watch out for trees, road signs, and other items on your side of the road, and do not lean out if they are approaching
• Keep the camera on a strap and do not let go of it – however, it’s best not to wrap around your wrist or neck in case the camera is caught at high speed and wrenched away
• Look with your eyes, not just through the lens, for potential hazards
• Be as quick as possible and return to your seat immediately
• Ask the driver to focus on the road and ignore what you are doing – this would be a very bad moment to lose control of the vehicle
• Do not attempt this in a very fast-moving vehicle, such as a train, under any circumstances

You also need to learn to lean in another sense: in terms of shifting your perspective. To capture scenes from your passenger side window, you should be looking ahead a short distance for any interesting formations or landmarks that will pass by. Seeing them ahead of time means needing to envisage how they will look when you reach them, and understanding if you are looking at a good composition or not.

Be delete-happy

Don’t worry too much about setting up and capturing the perfect shot. In fact, because you are moving at speed, it’s a better idea to take as many shots as possible while you go. You can delete as many of them as you like later – even if you are left with just one in the end!

The idea is to shoot what you see, and then go back through everything with more of an editorial and critical eye later. If you spend lots of time setting up your shot in this setting, you will miss it every time. it’s better to shoot what you see on instinct, and then think about it later.

The good news is that the more you practice this kind of work, the better you will get at quickly framing and composing in your head within the required timeframe. It can actually be great training for working in other areas of photography, as you will have the ability to take a shot in a shorter period of time than other photographers would.