Discover some of the "secrets" to longevity and healthy living. Learn how to steer your path of aging and maintain a high quality of life as you age.
Longevity
Longevity is the crowning achievement of a long life. But, what is longevity without a decent quality of life as you age?
Can we really help steer our path of longevity or 'aging' as we journey into our 40s and beyond?
When I turned 70, I challenged myself to do some things that I wasn't sure I could do (or even wanted to do), but I did so to maintain my understanding that truly the best years were yet to come. Read more about these challenges I set for myself.
Longevity Science
A longevity scientist studies how to live a longer and healthier life by researching the causes of aging and developing ways to slow it down. Slowing down doesn't mean so much cosmetic things, but those quality of life things that allow you to be energetic and vibrant well into your 60s+.
And, longevity science recognizes that there can be a difference between your chronological age and your biological age. It can be upside down, you're chronologically younger than your biological age. Or for some that biological age is younger than their chronological age.
Aging and Longevity
Aging and longevity is a definite science.
According to this Harvard study, five factors help steer longevity and a healthy lifespan.
Factors in Longevity
Healthy diet - The prevalence of hypertension (high blood pressure) and dementia increases with age. Eating patterns such as those from the DASH, MIND, and Mediterranean diets can lower the risk of these and other chronic conditions that accompany older ages. A multivitamin-mineral supplement may also help to improve cognitive function and memory in some people, according to large randomized controlled trials.
Regular exercise - Regular physical activity lowers the risk of several chronic conditions that increase with age including heart disease, hypertension, diabetes, osteoporosis, certain cancers, and cognitive decline. Exercise also helps to lower anxiety and blood pressure, and improve sleep quality. The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services first recommends to move more and sit less, with some activity better than none. For additional health benefits, they advise a minimum of 150-300 minutes weekly of moderate to vigorous activity, like brisk walking or fast dancing, as well as two days a week of muscle-strengthening exercises. Older adults who are at risk for falls may also wish to include balance training such as tai chi or yoga. See additional physical activity considerations for older adults.
Healthy weight - Determining one's healthy weight range is unique for each person. Factors to consider include reviewing current health conditions, family history, weight history, and genetically inherited body type. Rather than focusing on scale weight alone, monitoring an increase in harmful visceral "belly fat" and weight change since age 20 may be useful.
Not smoking - Smoking is a strong risk factor for cancer, diabetes, cardiovascular disease, lung diseases, and earlier death as it promotes chronic inflammation and oxidative stress (a condition that can damage cells and tissues). [2] Smoking harms nearly every organ of the body. Quitting greatly reduces the risk of these smoking-related diseases. [4]
Moderate alcohol - Research finds that moderate drinking, defined as 1 drink daily for women and 2 drinks daily for men, is associated with lower risk of type 2 diabetes, heart attacks, and early death from cardiovascular disease. Low to moderate amounts of alcohol raises levels of "good" cholesterol or high-density lipoprotein (HDL) and prevent small blood clots that can block arteries. However, because alcohol intake-especially heavier drinking-is also associated with risks of addiction, liver disease, and several types of cancer, it is a complex issue that is best discussed with your physician to weigh your personal risk versus benefit. Source
Longevity Medicine
Social connections. Yes, staying involved. Being with people. Sharing. Communicating. Being active in ways to bring you joy.
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Social connections can improve mental and physical health. They can reduce the risk of cardiovascular disease and other health problems.
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Social connections can help people cope with stress. Isolation can weaken the immune system, making people more susceptible to disease.
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Social connections can increase the release of oxytocin, dopamine, serotonin, and endorphins, which improve emotional and physical well-being
Eating for Longevity
The impact of food can't be overstated!
Eat the rainbow. Eat close to the Earth. Eat LOTS OF VEGETABLES.
Dr. Mark Hyman, author of states that 'the most important regulator of diseases is our diet. Food is medicine. But it can also be poison' (page 75).
And, a diet laden with ultra processed foods, fast foods, fried foods, sugary foods are recipes for health challenges and issues.
Blue Zone Diet
The Blue Zone Diet. The Mediterranean Diet. Plant-based diets, the Okinawan Diet.
These diets share commonalities. They focus on things like consuming whole grains, fruits, vegetables, nuts and legumes. Drinking lots of water. Using herbs, spices and healthy oils.
Sleep Habits for a Longer Life
Getting adequate sleep is critical for longevity. And, you want it to be restful fulfilling sleep.
Sound peaceful sleep does so many things for your body.
You're more refreshed when you awake. It allows your c ells in your muscles, organs, and brain to repair and renew each night. Sleep also helps regulate your metabolism and how your body releases hormones.
Longevity Lifestyle
So when should you 'start' these longevity habits or seriously incorporate this lifestyle into your daily routine. Bottom line is, the sooner the better.
But, don't be discouraged if you haven't done so. It's better to be late to the game, then not in the game at all.
Start small. Baby steps. As Dr. Hyman says in his book, "The beauty of this approach is that it is never too late to start. Yes, starting at birth or even before is better, but the research is clear: Making changes at any age, even seventy, eighty or nineyt, can create profound changes in health and longevity." (page xvii)
