Longevity Begins Now
Is it true? Why do we have to think about it now in midlife?
Last week when I looked around the auditorium at the Buck Institute’s seminar, The Future of Living Better Longer, almost everyone had white or gray hair. Now on some level this made sense, but as Buck Institute President & CEO, Eric Verdin, MD., said, “we focus on aging too late.” This is because aging is primarily an accumulation of lifestyle decisions. So we cannot wait until we are “old” to think about aging.
What a relief! This means healthy aging doesn’t require access to expensive biohacking modalities or crazy interventions. Healthy aging is available to everyone.
The overarching goal of Holos is to promote healthy aging, both mental and physical. My hope with today’s article, my key takeaways from last week’s seminar, is to empower you through your actions to live not just a longer life, but a healthier, longer life.
93% is What You Control
According to Dr. Verdin, 93% of life and health expectancies are determined by lifestyle! Encouraging news as it means we have control over a lot! Optimizing lifestyle factors greatly increases your chances of living to a healthy 90 or 95 years old. And as the good doctor said, “a good lifestyle leads to better clarity of thinking and better decision making.” Who does not want that?
So where do you need to focus your attention? This article attempts to answer that question as well as provide some resources if you need help getting started. Because often we know what we need to do but we just haven’t figured out how to make ourselves do it. For insight on getting over this barrier, see this article and this one.
Embrace Exercise
You may not like it or think of yourself as athletic, but you have to do it. Fortunately, there are many different ways to check this box. There is yoga, Pilates, jogging, hiking, walking, lifting weights, surfing, the elliptical machine, tai chi, swimming, biking, climbing flights of stairs, jumping on a rebounder…and the list goes on. See here and here for more on exercise.
Reduce Alcohol Consumption
No amount of alcohol is safe (click here to read more). Having said this, Dr. Verdin doesn’t see anything wrong with enjoying it in moderation within the larger social context, like a glass of wine over dinner with friends.
No Smoking
This one is straightforward. Do not smoke. If you smoke, stop. And if you do not smoke, do not start. No way to sugar coat this one.
Eat a Healthy Diet
There is no perfect diet and no one diet will suit everyone equally. Focus on eating real, whole foods and get a mix of protein, carbs, and healthy fats. Do not eat processed food. It might take some experimentation to find what works for you. For example, I have learned I am someone who needs more rather than less carbs, but I try to get them from beans, potatoes and sweet potatoes and fruit as too many grains upsets my stomach.
And be conscious of how often you eat. Try not to eat for at least 12 hours overnight. A period of fasting each day allows for the rest and repair of your digestive system. I find a 14 hour overnight fast and a 10 hour eating window works great for me. Some people can fast longer but aim for at least 12 hours.
See here and here for more tips on maintaining a healthy diet.
Maintain a Healthy Weight
Maintaining a healthy weight is essential for long-term health and healthy aging. People don’t like to talk about it and being overweight has become more socially acceptable. But the reality is that it predisposes you to negative health outcomes. Maintaining your weight is a combination of exercise and diet.
See this article from Harvard and this online tool to help you determine what a healthy weight might be for you. Definitely speak to your doctor about this if you have any questions or concerns.
Get Enough Sleep
As I write this one I am cringing as I haven’t slept well in weeks, and I have no idea why. I am wincing because sleep literally impacts everything. And the rest cycle is critical for brain, muscle and organ function. If all that wasn’t enough, sleep deprivation is toxic as it increases the burden of senescent cells, cells which no longer act normally, and which are thought to contribute to aging.
The majority of people need 7-8 hours of sleep per night. Truly. According to Dr. Verdin, only around 1% of the population needs less sleep. If you want some suggestions on how to get better quality sleep read here.
Invest in Your Social Life
The largest predictor of longevity is determined by your social connections and your relationships. Invest time in your family and friends.
A Few Last Thoughts
While the above play the most significant roles in healthy aging, Dr. Verdin also mentioned the importance of spending time in nature, embracing optimism, and seeking out beautiful things in life. And his parting piece of advice? “There are amazing advances happening in science, so do what you can today so you will be around to benefit.” Seems like good advice to me!
Parting Thought
I find thinking about what I want my life to be like when I am 90 helps me make better decisions now. It helps me exercise when I don’t want to and say no to the extra glass of wine. Peter Attia calls this the Centenarian Decathlon (how you want to live in the last decade of your life). What do you want your life to be like when you are 90? What do you need to do now to make your vision a reality?
To be continued…
