Numerous labs and startups are investing millions in attempting to find the miracle solution that will slow down ageing and increase life expectancy. But while we wait to find out who will win this frantic race for eternal – or just a longer – life, a scientific study has highlighted some simple but effective lifestyle changes that can be implemented at any age to gain an average of 20 years of life.
Presented at Nutrition 2023, the annual meeting of the American Society for Nutrition held last month, the research is based on data from 719,147 people enrolled in the Million Veteran Program, a vast survey gathering medical and genetic information from over 1 million US veterans.
Global health recommendations are clear: adults aged 18-64 should be doing at least 150 minutes of moderate-intensity physical activity per week, as well as muscle-strengthening activities at least twice a week.
The World Health Organization (WHO) reports that a third of women and a quarter of men worldwide do not devote enough time to this type of activity, which is essential for limiting the effects of sedentary lifestyles. And this is becoming increasingly challenging with the rise in remote working.
Eternal youth is not yet within our grasp, but in recent months, scientists have been reminding us that simple actions can slow down the ageing process.
Such is the case of a recent study by researchers that highlights the link between good heart health and slower biological ageing, and that suggests a number of lifestyle habits to adopt to reap the benefits.
Lifestyle Medicine (LM) could well form the foundation for healthcare in the pursuit to combat chronic diseases and to help the public remain healthy, said Deputy Health Minister Lukanisman Awang Sauni.
He said that LM, an emerging discipline in modern healthcare, plays a key supporting role in advocating positive behaviour modification to curb the chronic disease tsunami.
“Evidence-based lifestyle medicine can significantly contribute as a primary mode in preventing chronic diseases alongside other treatment modalities. This shift will redefine healthcare, moving from prescriptive to preventive healthcare,” he said in his pre-recorded keynote address at the opening of the two-day 3rd Malaysian Lifestyle Medicine Conference organised by the Malaysian Society of Lifestyle Medicine (MSLM) on Dec 6.
Over the past two years, there’s been a surge of electric vehicles entered for the Malaysia Car of the Year contest. For the 2024 edition, there are 16 EVs nominated to date.
Judges get to test the cars and to prepare for this, I’ve installed a wall-charger if I need to charge the EV test cars. If you have a house, nothing beats the convenience and economics of home charging.
Are we really masters of our own destiny? If a recent study by researchers at Zhejiang University Medical School in China and the University of Edinburgh in Scotland is anything to go by, you’d better believe it.
Involving more than 350,000 adults, the study suggests that a healthy lifestyle – including a balanced diet, regular physical activity and no smoking – can offset the effects of life-shortening genes by more than 60%. These findings underline the importance of making the right choices on a daily basis to stay healthy longer and gain a few extra years of life.
It’s often assumed that being in a couple means living under the same roof. In recent years, however, there has been a growing trend towards “living apart together”. This type of relationship is particularly popular among people in their 60s, according to a study recently published in the Journal of Gerontology Series B: Social Sciences.
Researchers at Lancaster University and University College London studied the rise of “living apart together” and found that 4% of over-60s in the UK choose not to live under the same roof as their partner, a figure similar to that observed in the US, Netherlands and Canada.
Do you ever feel like your brain isn’t as sharp as it used to be? It’s completely natural for our mental clarity to shift as we age.
While there’s no single cause, factors like hormonal changes, cell degeneration, lifestyle habits, and even genetics can all play a role in cognitive decline.
The good news is, you have more control than you think. What you eat and how you live can make a big difference in supporting brain health and keeping your mind sharp as you grow older.
Let’s explore how the right foods and habits can help protect your brain and boost your mental clarity.
1. Eat your veggies
Remember when your parents told you to eat your greens? They were on to something! Vegetables are packed with nutrients that support brain health.
A Harvard study that tracked over 13,000 people for 25 years found that those who ate more vegetables experienced less memory decline as they aged.
Here are some superstar veggies to include in your meals:
cruciferous vegetables such as broccoli, cauliflower, cabbage, pak choy and Brussels sprouts;
leafy greens such as spinach, kai lan, mustard greens, Swiss chard and collard greens.
Add these to stir-fries, salads, omelettes, stews, nasi or mee goreng, and soups. If you’re not a fan of veggies, try sneaking them into sauces and soups and blend them until smooth. A little kitchen creativity goes a long way!
2. Power up with purple and red foods
Vibrant foods like berries, cherries and beets are not just pretty on your plate – they’re packed with anthocyanins, which give them their deep purple, red or blue hues.
These natural compounds act as antioxidants to protect your brain cells from damage. Studies suggest they may even help improve memory and cognitive function.
Some great options include:
fruits such as blueberries, blackberries, strawberries, cherries, plums and red apples;
vegetables such as purple cabbage, purple sweet potatoes, purple brinjal, purple corn, beets and red onions.
Many anthocyanin-rich foods also contain quercetin, another brain-friendly compound found in kale, leeks and cherry tomatoes.
Whether by reading, learning a new skill, or solving puzzles, it’s important to keep challenging your mind to stay sharp. (Envato Elements pic)
3. Boost your brain with boron
Boron is a trace mineral that supports attention, memory, and overall brain function. It’s easy to get boron from everyday foods such as nuts, legumes, leafy greens, and fruits like apples, pears, peaches and grapes.
A handful of nuts and two servings of fruit a day can help meet your boron needs.
4. Zinc, the focus mineral
Zinc plays a key role in memory and concentration. Research has shown that adequate intake can significantly improve recall and reduce errors in memory tasks.
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Top sources of zinc include shellfish (especially oysters), fish, legumes such as lentils and chickpeas, and whole grains.
Aim to include seafood in your meals three to four times a week: a palm-sized portion, about 100g, of cooked fish or shellfish will fulfil your zinc requirements.
Lifestyle habits for a healthy brain
While a nutrient-rich diet is essential, your lifestyle also plays a big role in keeping your brain in top shape. Here are some practical tips:
1. Quit smoking/vaping
Smoking restricts blood flow to the brain, causing long-term damage. If you’ve been meaning to quit, now is the time. Seek support from a healthcare professional or try tools like nicotine patches to help you along the way.
Smoking, and its harmful substances such as nicotine, can harm almost every part of the body, including the brain. (Freepik pic)
2. Manage stress
Chronic stress can cloud your mind. Combat it by taking breaks, listening to music, going for a walk, or chatting with a friend. Find what helps you relax and make it part of your routine.
3. Stay active
Regular exercise is not only for getting a fit body: it can lower the risk of cognitive conditions such as dementia. Aim for at least 30 minutes of moderate activity most days of the week.
4. Prioritise sleep
Sleep is when your brain consolidates memories. Strive for seven to eight hours of quality sleep each night, and keep to a consistent schedule to maximise its benefits.
And no, researchers say you can’t (and shouldn’t) make up for lack of sleep during weekdays on the weekends!
5. Keep learning
Your brain thrives on stimulation. Whether by reading, learning a new skill, or solving puzzles, keep challenging your mind to stay sharp.
Think of your brain as a muscle – the more you use it, the stronger it gets.
The domestic trade and consumer affairs ministry is encouraging students to learn about consumer rights.
Zaid Idris, the director of the ministry’s Consumer Movement Division, emphasised the importance of students understanding how to make informed decisions and protect their rights as consumers.
“Students should also raise awareness about consumer rights among their families and friends, and adopt a sustainable lifestyle to benefit future generations,” he said during the World Consumer Rights Day 2025 celebration at SMK Cheras Jaya today.
This year’s celebration was themed “A Just Transition to Sustainable Lifestyles”, and promoted responsible consumer behaviour such as making eco-friendly purchases, reducing waste, and supporting sustainable industries.
Zaid said the ministry aimed to make this transition affordable for all citizens.
He also said the government would continue working with various parties, including the Federation of Malaysian Consumers Associations (Fomca), schools, and local communities, to ensure that Malaysian consumers are well-protected and their rights upheld.
Meanwhile, Fomca president N Marimuthu said that any changes in government policy related to the transition should be implemented fairly.
He emphasised the importance of ensuring that everyone, regardless of economic status or location, could benefit without undue hardship.
Marimuthu also urged consumers to play a more active role in adopting sustainable lifestyles through mindful choices in food, transportation, energy use, and the selection of eco-friendly products and services.
Young people in Kelantan with lavish lifestyles have come under police scrutiny for owning luxury vehicles such as Ford Mustangs and BMWs despite having no apparent source of income.
Inspector-General of Police Razarudin Husain said the phenomenon was not new, and had been uncovered through previous investigations involving those who are neither social media influencers nor entrepreneurs.
“Investigations have revealed that some of them are involved in drugs, firearms, and contraband smuggling activities across the Kelantan-Thailand border,” he said in Kota Bharu today, Bernama reported.
The IGP’s comments confirmed a statement by Kelantan police yesterday that many social media influencers and product founders had been found to be involved in drug distribution and money laundering activities.
Kelantan police chief Yusoff Mamat said previous arrests had shown that most of them used their businesses to conceal criminal activities.
“Investigations have revealed that some of them are involved in smuggling of drugs, firearms, and contraband across the Kelantan-Thailand border,” Razarudin said today.
He said Kelantan has long been a key route for smugglers, particularly for methamphetamine, heroin, and yaba pills brought in from Thailand. The syndicates also smuggle firearms and various contraband items, including livestock such as cattle.
Razarudin said border controls have been intensified and continuous intelligence operations carried out to dismantle syndicates that exploit youngsters.
Strict action would be taken against anyone involved, including those operating under the guise of legitimate businesses. “We do not want Kelantan to remain a major transit point for drug and firearm syndicates,” he said.
He noted that while several major arrests have been made, it is believed that some networks are still operating covertly, taking advantage of border vulnerabilities.
