If you google anti-aging, you will be inundated with thousands of results, from “miracle” supplements” to IV infusions! It seems we’ve been searching for the fountain of youth since the dawn of humankind – even ancient philosophers weighed in on the subject. While we’ve certainly improved our longevity over the years, and found ways to not only live longer, but live healthier, the quest to find the secret to a longer life continues.
In fact, in his new book, “Super Agers,” the cardiologist Dr. Eric Topol argues that we now have the tools to age better than our predecessors. He noted that while a majority of adults have at least two chronic diseases, some people reach their 80s without major illness. Are these people simply blessed with good genes? Not necessarily.
According to Dr. Topol, along with a numerous researchers, our genes don’t wholly determine healthy aging, which means we can, to a certain extent, control how we age, delaying disease and improving our quality of life. “While we’re all more likely to get diseases like Alzheimer’s, cancer and diabetes as we get older, these illnesses can develop over the course of decades – which gives us a ‘long runway’ to try to counter them,” says Dr. Topol.
So, what can we do to age healthier? Try these four simple strategies.
1. Exercise
Yes, you’ve heard this advice many times! But it remains one of the most important things you can do to improve the aging process. Studies show that people who exercise regularly live longer than those who don’t – period. Regular physical activity reduces your risk of cardiovascular disease, cancer, diabetes and even depression. And while cardio exercise, which raises your heart rate, is highly beneficial, strength training has been found to be particularly important to your health. For instance, one meta-analysis found that an hour of resistance training a week lowered subjects’ mortality risk by 25%!
This makes sense because we lose muscle mass and bone density naturally as we age, which can impact our strength and balance, leading to injury. In short, resistance training, also known as strength training, can preserve muscle mass and strength, improve bone density, increase metabolism (helping to maintain a healthy weight and prevent or manage diabetes), and reduce the risk of cardiovascular disease by managing cholesterol and blood pressure. Some studies show that it has also been linked to better sleep. That’s a lot of benefits!
Strength training involves exercises that make your muscles work against a weight or force, whether that’s using free weights, weight machines, resistance bands or simply your own body weight. Some of the simplest and most effective exercises include push-ups, planks, bicep curls, squats, and leg lifts. Many of these exercises can be performed at home on your floor.
But what if you have trouble getting up and down from the floor, or are physically unable to do so? No worries. The PhysioBoard was designed to help people exercise on their beds, eliminating the need to get down and up from the floor. This rigid, yet lightweight padded board easily transforms your bed into an effective exercise surface, helping you to maintain proper form instead of sinking into a mattress. (To learn more about the PhysioBoard and read testimonials from satisfied customers go to www.physioboard.net)
2. Eat a healthy diet.
Again, this advice is not new, but it’s worth reinforcing. Volumes of research (too many studies to even cite) have found that healthy eating patterns were associated with a 20% reduction in total mortality, along with a lower risk of cardiovascular disease, cancer or diabetes. In other words, eating healthy could add years to you life – and it’s never too late to start. According to research, switching to an healthy diet at age 60, even if you’ve had a lifelong habit of eating junk food, you could add 5 to 9 years to your life expectancy, and ward off or manage disease. So, what constitutes a healthy diet?
There are hundreds of “diets” out there, and it can be confusing as to which one to follow. However, the Mediterranean diet is consistently ranked as the best overall diet for health, according to various health organizations and dieticians. It focuses on whole foods, including fruits, vegetables, whole grains, legumes and healthy fats like olive oil, while reducing or eliminating processed food, sugar, and unhealthy fats. (Of course, it’s best to talk to your physician about what diet works best for you and your particular health concerns.)
3. Get some good sleep.
It sounds simple, but many people are not getting adequate sleep and are therefore missing out on important health benefits. Studies show that getting adequate sleep can reduce your risk of cancer, stroke and many other illnesses. One way to ensure you’re getting quality sleep is to stick to a regular sleep schedule, even on the weekends. Having a calming bedtime routine can also improve your sleep. If you’re not sure whether you’re getting restorative deep sleep, you can try wearing a sleep tracker and smartphone app that monitors your sleep patterns.
4. Give your mental health a boost.
When we think of health and aging, we tend to think of physical ailments. However, managing stress and caring for your mental health are critical for staving off chronic disease. While it may be impossible to eliminate stress from your life, it can be managed effectively. Some suggestions from a wide range of research on the topic include: spending time outdoors in nature, which has been shown to lower high blood pressure and lower rates of depression; maintain an active social life, which has been proven to lower your risk of disease; and engage in hobbies or activities that bring you joy.
Beware of Miracle Cures
Alas, an actual fountain of youth has not discovered, but the science of aging continues to improve, and it turns out the secrets to a longer, healthier life are available to everyone. Dr. Topol, along with many prominent experts, agree that you don’t need expensive supplements or therapies, especially those that have not been clinically proven to be effective. And he cautions people to be wary of “miracle cures” that abound on the Internet and may be more harmful than helpful. Why risk it when exercise, a healthy diet, proper sleep and improved mental health are proven ways to improve longevity and quality of life.