There is widespread apprehension that as we age, we shall lose our hearing, sight, and balance. We may lose our independence and be confined to spending 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 negatively affect 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.
A diverse diet
A study conducted in Sydney, Australia, revealed that centenarians typically derived 57 to 65 percent of their energy from carbohydrates, 27 to 31 percent from fats, and 12 to 32 percent from proteins. Their diet consisted of rice, wheat, fruits, vegetables, poultry, fish, and legumes, with a moderate intake of red meat. This eating pattern, like the Mediterranean diet, is associated with reduced risks of physical decline and mortality.
These findings suggest that our diets should include plenty of whole grains, root vegetables, legumes, fruits, and vegetables while limiting red meat consumption and mindless snacking. Watch your portion sizes. Eat mindfully. Enjoy a meal with a friend.
Exercise
An active lifestyle, especially regular exercise, is a significant contributor to successful aging. Swimming, biking, and playing tennis or pickleball are all good. Regular workouts in a gym or walking 10,000 steps are great. Aim for 2 1/2 to 5 hours weekly of brisk walking at 6 km/h.
Consistent physical activity offers numerous health 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 be closely linked to health and illness.
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.
Regular physical activity will improve your sleep. Finally, it might just add some spark to your love life.
Medical, dental, and ophthalmic care
Yearly checkups are essential for preventive care and early detection of potential issues. These check-ups 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,” which 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.
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 that greenspace exposure was associated with statistically significant reductions in blood pressure, salivary cortisol, and heart rate. There was a measurable decrease in the 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.”
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. Exposure to sunlight is considered a possible factor, as it is believed to help combat seasonal affective disorder and provides a source of vitamin D.
Additionally, greenspace use increases exposure to a variety of microorganisms that may play a role in immune system development and the regulation of inflammatory responses.
Keep learning new things
Learning has a protective effect on the brain—with research showing people who continue learning throughout their life had a 7 percent lower risk of dementia.
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 or chess (my secret potion), taking dance lessons, or solving jigsaw puzzles.
Willpower
One can always find good excuses for skipping a morning run (I didn’t sleep well) or reaching 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 from 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.
A version of this post also appears in The Globe and Mail.
This post was originally published on here
