Who does not want a long and healthy life? Aging may not be negotiable, but the way you do it gives you little room to move. However, there is no time to lose. Ideally, you would improve your health before middle age. But it’s never too late to start. Each of us has a chronological age that is measured in birthday candles. Because each person ages differently, we also have a biological age that reflects how old our body actually is. This age depends on the connection between our genes, lifestyle and living conditions. It is this biological age that you can change by doing what I tell you.
Be positive about it
Over 80% of people say they feel younger than their age. Largely because most societies view aging negatively, says Dr. Serena Sabatini, a doctoral researcher at the Università della Svizzera Italiana. Her research shows that people who have good role models for aging, such as active grandparents, age better themselves. “They are less likely to be anxious and more likely to be involved in life and follow a healthier diet,” Sabatini said. “When people feel more negative about aging, they do little to stay healthy, so they age less gracefully.” It also includes personality traits. “Being more open means you’re more likely to feel more positive about aging,” Sabatini said.
My mother, 98, with no short-term memory, feels positive about her age when she reminds her. “There are only two years left before I turn 100. That’s better than not being around.”
Studies show consistent results in which diets protect us
Eat well
“Inflammation” is what happens to the body as our cells become damaged with age. The end result is chronic inflammation and a bunch of health problems. Studies show consistent results in which diets protect us, says Dr. Stacey Lockyer, a senior nutritionist at the British Nutrition Foundation. “Healthy plant-rich eating patterns, such as the Mediterranean-style diet and the Dietary Approaches to Stopping Hypertension (DASH) diet, have been linked to reducing the risk of heart disease, type 2 diabetes and some cancers, as well as death from all causes. . All of these diets are high in plant-based foods with fruits and vegetables, whole grains, proteins, including plant proteins (legumes, nuts), and some fish, seafood, poultry, lean meats, and low-fat dairy products (or dairy products). . alternatives). ”These diets avoid processed meats and foods high in saturated fat, sugar and salt (cakes and chips).
For those of us with a family history of dementia (I), there is evidence that these diets can also slow cognitive decline by several years.
Do not deal with supplements
A well-balanced diet means you don’t need supplements. However, Lockyer points out that the lack of sun in the UK in the winter has led the government to propose “considering” daily vitamin D supplements of 10 µg from October to March. Vitamin D is essential for bone and muscle health – essential for anything but sitting, which you shouldn’t do anyway.
Maybe lose some weight
Locker says that if you are overweight, “even losing 3% of your body weight can be helpful in reducing the risk of developing serious diseases.” She advises smaller portions rather than drastic diets. “Weight control is even more important for blacks, Asians and other minority ethnic groups,” Lockyer said. “They have a higher risk of serious health conditions, such as type 2 diabetes with a lower BMI and waist circumference measurements compared to the white population.
Don’t focus on “superfoods”
When it comes to superfoods, strawberries and blueberries are a favorite of fans – who are credited with antioxidant and anti-inflammatory properties. Ayela Spiro, manager of nutrition science at the British Nutrition Foundation, warns that the evidence is inconclusive. “People who eat berries can have many other positive health-related diets and lifestyles that are themselves associated with healthier aging,” she explains. “The message remains to eat a varied, plant-rich diet.”
My 98-year-old mother is addicted to blueberries.
People should look at exercise as part of their personal hygiene, like brushing their teeth, not something to “add”
Exercise as you think
It’s all about exercise. Lowers blood pressure and reduces the risk of obesity, diabetes and heart disease. If you have exercised 150 minutes a week (4-5 days) since your 20s, then congratulations. Do not stop. “People should look at exercise as part of their personal hygiene, like brushing their teeth, not something to ‘add’ as a last resort,” said Professor Benjamin D. Levine, who is a distinguished professor of exercise at Southwestern University. Texas. Medical Center. His research shows that exercise started in middle age can reverse heart muscle stiffness, which can cause heart failure.
From 4-5 days of exercise, one day should be a high intensity workout (up to 95% peak heart rate), two or three should make you sweat and one can be less strenuous, like tennis like me I play it. Levine says 30 minutes of brisk walking five times a week will also work.
Resistance is the opposite of uselessness
“Resistance training is important for maintaining strength, balance and functional capacity with age,” says Levine. “You don’t have to pump iron in the gym, though.” Pilates, strength yoga, tai chi – there are many ways to improve strength. Flexibility is much harder to improve, although I don’t think it alone has a big impact on mortality, cardiovascular disease or even musculoskeletal injuries. ”
Smoking prohibited
Spirit! Should it be said at all? Although you could biologically age even faster by smoking while sitting.
Manage menopause
“Menopause is a marker of middle age – only experiencing it makes women feel older,” says Sabatini. But does severe estrogen loss accelerate biological aging? Maybe a small amount. Steve Horvath, a professor of human genetics and biostatistics at UCLA, says we have nothing to worry about. “Think of men as a reference group. Men are at significantly higher risk of mortality than women, regardless of menopausal status.
Menopause does accelerate bone loss and increase the risk of heart disease, but stocks of calcium (milk, cheese) and vitamin D in the diet (two servings of fish a week, one of which is fatty) and reducing saturated fat and salt can reduce the risk of osteoporosis and cardiovascular disease.
The National Institutes of Health’s view of the use of HRT to alleviate the symptoms of menopause is that it is the decision the individual has to make based on his or her views on the risks and how terrible they feel.
Socialize
Feeling lonely in middle age does not prepare you for healthy aging. Especially if you’re a man. Research is unclear why loneliness increases the risk of dementia, heart disease and depression. You can be with a group of people and still feel lonely. Mind has tips on how to manage loneliness, which include volunteering and joining groups based on your hobbies.
Illustration: Stephen Gregor
Engage in a hobby or language
Healthy aging requires mental as well as physical activity. Art hobbies, especially painting, sculpture or pottery, can help with memory and thinking. But anything that trains your brain, like Wordle, is helpful. There is some evidence that learning a second language can increase neural activity in the brain and keep you mentally sharp.
Restful sleep
The myth is that as you get older, you need less sleep. “But it’s a common thought that older people sleep less, and so when people start sleeping badly, they feel old,” Sabatini said. “Poor sleep is associated with poor cognitive function, depression and anxiety. “It affects how people feel about themselves.” Don’t ignore pain or medical conditions that can affect sleep because you blame your age. “Care and routines in the bedroom can help improve sleep,” Sabatini said.
Take care of your skin
Dr Bav Shergil of the British Association of Dermatologists says facial aging follows a pattern. “The first sign is wherever you have traffic – the lines are starting to stay motionless. Your face loses volume, you get a small forehead, and your cheeks shrink a little. We lose elastin, so we look more tired. People may not mind looking older, but they don’t want to look tired. ”
Avoid sun damage, which makes the skin look thick, wrinkled and discolored. Smoking is even more harmful. On the plus side, Shergil says topical vitamin A products work. But for prescription-level treatments, such as retinoic acid, you need to invest in a private dermatologist – not that he advises this. He applies Botox on the grounds that it is reliable and disappears. “Wrinkles that take root on your forehead can make you look angry. Botox can open your face, but you still want to be able to express pleasure – to move your eyebrows.
I have money
This is the elephant in this article. Dr Dario Moreno-Agostino, a mental health researcher at King’s College London, says research shows that more money gives you a better health trajectory as you age. Dr Gemma Spiers, a senior fellow in the National Institute of Health and Care’s New York University’s Department of Health Policy and Weakness Research, agrees: “The rich have more years of life expectancy without disease. If you ask someone to eat a little healthier or exercise more, it’s worth the price. “
Dr. Louise Dilner is Head of Research and Product Development at BMJ.
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