Tips for Longevity
First tip: Go outside and get more sun
Life expectancy can be increased simply by going outside and getting some sun. Exposure to sunlight triggers cells in your skin to produce vitamin D.
Vitamin D is essential for many vital functions:
Bone growth
Bone remodeling (in which bones constantly rebuild themselves)
Involuntary muscle contractions (such as for heartbeat and digestion)
The conversion of blood glucose (sugar) into energy
Vitamin D deficiency can impair all these functions and increase the risk of fractures, heart disease, type 2 diabetes, and osteoporosis (porous bones). Research suggests that 50% of adults with low vitamin D levels need to get out into the sun more. Getting sun for just 15 minutes a day is enough to maintain vitamin D levels in healthy people.
Taking vitamin D supplements and eating foods rich in vitamin D are also effective ways to increase vitamin D levels.
Foods rich in vitamin D include:
Dairy and plant milk fortified with vitamin D
Orange juice fortified with vitamin D
Oily fish like salmon, tuna, and sardines
Sardines
Beef liver
Egg yolks
Fortified cereals
Vitamin D Deficiency and Life Expectancy
A 2019 review of studies concluded that vitamin D deficiency is linked to a higher risk of all-cause mortality (death from all causes) compared to those with normal vitamin D levels. This includes a twofold increased risk of death by cancer.
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