Illustration by Drew Shannon
There is widespread apprehension that as we age, we lose our hearing, sight and balance. We lose our independence and are confined to spend our “golden years” in a long-term care facility. Not an enticing prospect.
There is no denying that like the soles of the shoes we wear daily, the cells in our bodies gradually wear out. At the same time the body’s garbage collection mechanism – the immune system – deteriorates. As a result, dysfunctional cells and proteins start to accumulate in the body and affect negatively many tissues and organs.
While there are no surefire ways to avoid these processes and the afflictions they may cause, there are scientifically supported lifestyle choices and measures that have been found to increase your (and my, we are in this together) chances to stay fit, healthy and happy to a ripe old age.
Healthy aging and longevity are modulated by a lucky combination of genetic and non-genetic factors. Studies have demonstrated that about 25 per cent of the variation in human longevity is due to genetic factors. [1, 2]. And, of course, luck also plays a role. Keeping that in mind, let us to look at factors we can control.
A diverse diet
A study conducted in Sydney, Australia, revealed centenarians typically derived 57 to 65 per cent of their energy from carbohydrates, 27 to 31 per cent from fats, and 12 to 32 per cent from proteins. Their diet consisted of rice, wheat, fruits, vegetables, poultry, fish, and legumes, with a moderate intake of red meat [3]. This eating pattern, like the Mediterranean diet, is associated with reduced risks of physical decline and mortality [4].
Most centenarians also chose a low-salt diet. Those who favoured salty foods or added extra salt to their meals had a 3.6 times higher risk of impaired physical function compared to those who didn’t have a salt preference.
These findings suggest that our diets should include plenty of whole grains, root vegetables, beans, legumes, fruits and vegetables, while limiting red meat consumption, sweets, sodas, refined grains such as white bread or rice, fried foods, fast food, and mindless snacking. Choose lean poultry, fish, and plant-based proteins. Also, be mindful of portion sizes.
How you eat also matters. Eating should engage the parasympathetic nervous system, focusing on “rest and digest.” Don’t drive and eat or eat while on the phone. Sit down, breathe, and smell your food. Eat mindfully. Enjoy a meal with a friend.
Keep your face always toward the sunshine – and shadows will fall behind you.
— Walt Whitman
Alcohol, coffee and chocolate
Excessive alcohol imbibing increases your risk of mouth, throat and breast cancer as well as stroke and heart disease [5,6].
It seems to me that moderate consumption of coffee, chocolate and red wine is beneficial. But the jury is not out on these, so stay tuned. (Jeanne Calment, the eldest person to have been recorded alive, smoked a cigarette and had a glass of wine every day.)
Food, alcoholic beverages, caffeine and chocolate are not your enemies. Excess is.
Exercise
An active lifestyle, especially regular exercise, is a significant contributor to successful aging. Swimming, biking, playing tennis or pickleball is all good. Regular workouts in a gym or walking 10,000 steps a day is great. Aim for 2.5 to 5 hours weekly of brisk walking (at 6 km/h).
Consistent physical activity offers numerous health advantages, helping to prevent chronic diseases and enhance overall quality of life. Exercise achieves these benefits through various mechanisms, including strengthening the body’s neuromuscular and anti-inflammatory systems. Recently, it has been suggested that physical activity can alter gut microbiota, which may contribute to improved well-being, as gut microbiota is closely linked to health and illness [7].
In animal studies, physical activity boosts memory and learning, stimulates the production of new neurons (neurogenesis), and safeguards the nervous system against injury and neurodegenerative diseases. Clinical research shows that exercise enlarges brain regions associated with executive functions and improves cognitive abilities in children with cerebral palsy [8].
Regular physical activity will improve your sleep. Finally, it might just add some spark to your love life.
Sleep
Adequate sleep is linked to longer periods of good health and a lower risk of chronic illnesses such as obesity, hypertension, and diabetes [9].
The ideal amount of sleep is between seven and eight hours per night. To improve your sleep, maintain a consistent sleep schedule and create a peaceful environment by keeping your room cool, dark, and quiet. Limit screen time from devices that emit light before bed. Unwind listening to music, reading a good book or taking a bath. Avoid watching the news.
Medical, dental and ophthalmic care
Yearly checkups are essential for preventive care and early detection of potential issues. These checkups help maintain our health and prevent more significant problems from developing. Ask your doctor for a copy of lab reports or other investigations such as electroencephalograms (EEGs). Check whether your cholesterol, triglycerides, blood pressure, and blood sugar are within healthy ranges. I keep track of these numbers. My records go back 30 years.
In lab reports watch for words like “prediabetic” or “at risk” that signal potential trouble ahead. Stay current and well-informed about any disease that you may have. Be an active participant not a passive recipient of your health care.
Remember that maintaining good oral hygiene benefits your whole body. Of course, being able to see and hear well is equally important. Which means the right eyeglasses and hearing aids, if needed.
Take a long-term view: timely treatment saves money and further complications.
Vitamins, supplements and probiotics
A 2016 systematic review of 40 clinical trials from around the world studying the effect of vitamins and supplements on depression found that current evidence supports the adjunctive use of omega-3 fatty acids, S-adenosylmethionine (SAMe), vitamin D and methyl folate. A few studies showed positive results for creatine, folinic acid, and amino acid combinations. Mixed results were noted for zinc, folic acid, vitamin C, and tryptophan [10].
Pregnant women, breastfeeding mothers, people who overindulge in alcohol or illicit drugs, and the elderly may require additional vitamins and supplements.
Social connections
Modern science gives credence to the idea that humans are inherently social beings and that social relationships benefit an individual’s emotional well-being and long-term physical health [11, 12]. Depression, which often goes hand in hand with loneliness, correlates with faster cognitive decline.
Volunteering, getting involved in your local community or meeting friends are all great ways to keep your brain healthy [13].
Living environment
Andy Jones, a public health professor at the University of East Anglia in Britain, reviewed 143 studies investigating 100 health outcomes. He found green space exposure was associated with statistically significant reductions in blood pressure, salivary cortisol and heart rate. There was a measurable decrease in incidence of diabetes and heart disease. Jones concludes, “Greenspace and street greenery may form part of a multi-faceted approach to improve a wide range of health outcomes” [14, 15].
Several theories have been proposed to explain the connection between nature and health and well-being. Public greenspaces have been linked to social interaction, which can enhance well-being [16]. Exposure to sunlight is considered a possible factor, as it is believed to help combat seasonal affective disorder [17] and provides a source of vitamin D [18].
Additionally, green space use increases exposure to a variety of micro-organisms, such as bacteria, protozoa, and helminths, which are abundant in nature and may play a role in immune system development and the regulation of inflammatory responses [19].
Physical activity in natural outdoor settings has been associated with reduced negative emotions and fatigue, higher energy levels [20] improved focus, greater enjoyment, and higher satisfaction with a stronger desire to repeat the activity [21].
Keep learning
Learning has a protective effect on the brain – with research showing people who continue learning throughout their life had a 7 per cent lower risk of dementia [22].
Some of the best activities you can do for your brain health include trying a new sport or a new card game, playing a musical instrument [23] or chess (my secret potion), taking dance lessons or solving jigsaw puzzles [24].
Willpower
One can always find good excuses for skipping a morning run (I didn’t sleep well) or reach for a third glass of wine (it’s my birthday). Resisting these urges by staying focused on long-term objectives is using self-control. Like a muscle, willpower strengthens with consistent use. Small, consistent acts of self-discipline can lead to broader success in many areas of life.
Individuals who feel lonely or socially rejected often struggle with controlling their thoughts, emotions, and health-related habits. Social stress heavily drains willpower.
Feeling stigmatized or excluded weakens willpower, which is important to recognize when dealing with people who are obese or homeless or suffering of addictions.
While genetics and gender are beyond our control, the approaches described here are not. Adopting them will significantly improve your chances of staying active, healthy and living independently to a ripe old age.
References
1. Wikipedia
2. Passarino, G., De Rango, F., & Montesanto, A. (2016). Human longevity: Genetics or Lifestyle? It takes two to tango. Immunity & Ageing, 13, 1-6.
3. Dai, Z., Lee, S. Y., Brodaty, H., … & Sachdev, P. S. (2024). A systematic review of diet and medication use among centenarians and near-centenarians worldwide. GeroScience, 1-15.
4. Wu, T., Lu, L., Tao, Q., … & Zhao, Y. (2017). Factors associated with activities of daily life disability among centenarians in rural Chongqing, China: a cross-sectional study. International journal of environmental research and public health, 14(11), 1364.
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13. Samtani, S., Mahalingam, G., Lam, B. C. P., Lipnicki, D. M., Lima-Costa, M. F., Blay, S. L., … & Brodaty, H. (2022). Associations between social connections and cognition: a global collaborative individual participant data meta-analysis. The Lancet Healthy Longevity, 3(11), e740-e753.
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15. Centres for Disease Control, 2013. Public Health Terms for Planners & Planning Terms for Public Health Professionals
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19. Rook G.A. Regulation of the immune system by biodiversity from the natural environment: an ecosystem service essential to health. Proc. Natl. Acad. Sci. USA. 2013; 110:18360–18367.
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21. Bowler D.E., Buyung-Ali L.M., Knight T.M., Pullin A.S. A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health. 2010; 10:456.
22. Livingston, G., Huntley, J., Banerjee, S., … & Mukadam, N. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The lancet, 396(10248), 413-446.
23. https://www.nihr.ac.uk/about-us/news/playing-instrument-linked-better-brain-health-older-adults
24. Fissler, P., Küster, O. C., Laptinskaya, D., Loy, L. S., Von Arnim, C. A., & Kolassa, I. T. (2018). Jigsaw puzzling taps multiple cognitive abilities and is a potential protective factor for cognitive aging. Frontiers in aging neuroscience, 10, 408085.
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