Who doesn’t want a long and healthy life? Aging may not be negotiable, but doing so allows for some leeway. There is, however, no time to waste. Ideally, you should keep your health in order before the Middle Ages. But it’s never too late to start. Each of us has a chronological age that is measured in birthday candles. As each person ages differently, we also have a biological age that reflects the age that our body actually is. This age depends on the relationship between our genes, lifestyle and living conditions. It is this biological age that you can change by doing what I am about to tell you.
Be positive about it
More than 80% of people say they feel younger than their age. Largely because most societies view aging in a negative light, says Dr. Serena Sabatini, an associate postdoctoral 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. “They’re less likely to be anxious and more likely to participate in life and follow a healthier diet,” Sabatini says. “When people feel more negative about aging, they do little to stay healthy to age in a less graceful way.” Personality traits are also involved. “Being more open means you’re likely to feel more positive about aging,” Sabatini says.
My mother, at 98, with no short-term memory, feels positive about her age when she remembers it. “It’s only two years away from being 100. It’s better than not being there.”
Studies show consistent results that diets protect us
Eat well
“Inflammation” is what happens to the body when our cells are damaged with age. The end result is chronic inflammation and a number of health problems. Studies show consistent diets protect us from diets, says Dr. Stacey Lockyer, a senior nutrition scientist at the British Nutrition Foundation. “Healthy plant-rich dietary patterns, such as the Mediterranean-style diet and the DASH diet, are associated with a reduced risk of heart disease, type 2 diabetes and some cancers, as well as the death of all. All these diets have a high intake of plant foods with fruits and vegetables, whole foods, proteins including vegetable proteins (legumes, nuts), as well as some fish, seafood, poultry, lean meat and dairy products (or dairy products). low-fat alternatives). These diets avoid processed meat and foods high in saturated fat, sugar and salt (cakes and potatoes).
For those of us with a family history of dementia (me), there is evidence that these diets can also delay cognitive decline for several years.
Don’t bother with supplements
A balanced diet means you don’t need supplements. However, Lockyer notes that the lack of sunshine in the UK winters has led the government to suggest that we “consider” daily vitamin D supplements from 10 µg from October to March. Vitamin D is essential for healthy bones and muscles, essential for everything except sitting, which you shouldn’t do anyway.
Maybe lose some weight
Lockyer says that if you are obese, “even losing 3% of your body weight can be beneficial in reducing your risk of developing serious illness.” She advises smaller portions instead of drastic diets. “Weight control is even more significant for blacks, Asians, and other minority ethnic groups,” Lockyer explains. “They have a higher risk of developing serious health conditions, such as type 2 diabetes with a BMI and lower waist circumference measures than the white population.”
Don’t focus on “superfoods”
When it comes to superfoods, strawberries and blueberries are a favorite of fans, credited with antioxidant and anti-inflammatory properties. Ayela Spiro, nutrition science manager at the British Nutrition Foundation warns that the evidence is inconclusive. “People who consume berries can also have many other positive health-related dietary and lifestyle behaviors, which themselves are associated with healthier aging,” he explains. “The message is to eat a varied, plant-rich diet.”
My mother, 98, is a supporter of blueberries.
People should consider exercise as part of their personal hygiene, such as brushing their teeth, not something to add to it.
Exercise as you wish
It’s all a matter of exercise. It lowers blood pressure and reduces the risk of obesity, diabetes and heart disease. If you’ve been doing 150 minutes of exercise a week (4 to 5 days) since you were 20, congratulations. Don’t stop. “People should consider exercise as part of their personal hygiene, such as brushing their teeth, not something to ‘add’ as a later idea,” says Professor Benjamin D Levine, who holds a chair. distinguished in exercise science at Southwestern University of Texas. Medical Center. His research shows that exercise training, which began in the Middle Ages, can reverse the stiffness of the heart muscle, which can lead to heart failure.
Of the 4-5 days of exercise, one day should be a high-intensity workout (up to 95% of maximum heart rate), two or three should make you sweat and one may be less strenuous like tennis as I play the game. . Levine says 30 minutes of brisk walking five times a week will do the job as well.
Resistance is the opposite of useless
“Endurance training is important to preserve strength, balance and functional capacity as we age,” says Levine. “Although it doesn’t have to be pumping iron in the gym. Pilates, strength yoga, tai chi: There are many ways to improve strength. Flexibility is much harder to improve, although I don’t think it’s self-evident. has a significant impact on mortality, cardiovascular disease or even musculoskeletal injuries. “
No smoking
Duh! Needless to say? Although you can age biologically even faster by smoking while sitting.
Manage menopause
“Menopause is the marker of middle age: just experiencing it makes women feel great,” says Sabatini. But does the cruel loss of estrogen accelerate biological aging? Maybe a small amount. Steve Horvath, a professor of human genetics and biostatistics at UCLA, says there’s nothing to be alarmed about. “As a reference group, consider men. Men have a substantially higher risk of mortality than women, regardless of menopause. “
Menopause does accelerate bone loss and increase the risk of heart disease, but it does provide calcium (milk, cheese) and vitamin D in the diet (two servings of fish a week, one of them fat). and reduces saturated fats and salt can reduce the risk of osteoporosis and cardiovascular disease.
The opinion of the National Institute of Excellence in Health and Care on the use of HRT to relieve menopausal symptoms is that it is an individual decision that must be made based on their views on the risks. and how horrible it feels.
Socialize
Feeling lonely in middle age does not prepare you for healthy aging. Especially if you’re a man. Studies do not make it clear why loneliness increases the risk of dementia, heart disease and depression. You can be with a group of people and still feel alone. Mind has tips on how to deal with loneliness, including volunteering and joining groups based on your hobbies.
Illustration: Steven Gregor
Take a hobby or a language
Healthy aging requires physical and mental activity. Artistic hobbies, in particular, such as painting, sculpture, or pottery, can help with memory and thinking. But anything your brain exercises, like Wordle, is beneficial. There is some evidence that learning a second language can increase the activity of neurons in your brain and keep you mentally sharp.
Sleep well
It’s a myth that as you get older you need less sleep. “But it’s a common thought that older people sleep less, so once people start sleeping poorly, they feel old,” Sabatini says. “Bad sleep is related to poor cognitive function, depression and anxiety. It affects how people feel about themselves.” Don’t ignore the pain or medical conditions that can affect sleep because you’re blaming your age. “Full attention and bedroom routines can help improve sleep,” Sabatini says.
Take care of your skin
Dr. Bav Shergill, of the British Association of Dermatologists, says that the aging of the face follows a pattern. “The first sign is where you have movement: the lines start to stay there motionless. Your face loses volume, you have a small pre-cheek and your cheeks shrink a little. We lose elastin and we look more tired. people may not care about looking older, but they don’t want to look tired. “
Avoid sun damage, which makes your skin look thick, wrinkled and discolored. Smoking is even more harmful. In addition, Shergill says that topical vitamin A products work. But for prescription treatments like retinoic acid, you need to invest in a private dermatologist, not that he advises. It manages Botox because it is reliable and runs out. “The lines that are rooted in your forehead may make you look angry. Botox may open your face, but you still want to be able to express pleasure: move your eyebrows.”
Have money
He is the elephant in this article. Dr. Darío Moreno-Agostino, a population mental health researcher at King’s College London, says research shows that more money gives you a better health career as you get older. Dr. Gemma Spiers, a senior research associate in the Fragility Policy and Elderly Research Unit of the National Institute for Health and Care Research at Newcastle University, agrees: “The richest have more years of disease-free life expectancy. If you ask someone to eat a little healthier or exercise more, that comes at a cost. “
Dr. Luisa Dillner is head of research and product development at BMJ.