Discover simple habits that can significantly improve your healthspan and lifespan, ensuring a vibrant and active life as you age.
Are you aiming to enjoy a retirement period that not only lasts longer, but is also filled with an abundance of activity, mental stimulation, and overall vitality? Are you envisioning a retirement where your financial security allows you to fully engage in hobbies, travel, and experiences that enrich your life while maintaining your health and wellness?
With the population of people over 60 expected to almost double from 12% to 22% between 2015 and 2050, we have an urgent need for solutions for healthy aging
Northwestern University's SuperAging Study defines a "SuperAger" as a person in their 80s whose cognitive function is comparable to an average middle-aged person. These are the "sharp" seniors who keep learning, keep growing, and keep adapting to whatever life throws at them. SuperAgers also lose brain matter at a slower rate than average seniors and may have some immunity to Alzheimer’s and dementia.
While genetics play a small part in SuperAgers' mental durability, researchers have also found many lifestyle factors to play key roles.
A three-year study by the University of Edinburgh found that folks over 70 who exercised regularly exhibited less brain shrinkage than seniors who did not. The study also found that active seniors had better cognitive function and a reduced risk of dementia.
The U.S. Government's National Institute on Aging says that regular exercise can lead to lower levels of stress, better sleep cycles, and better mental health. And the more you're moving, the greater the benefits to both your physical and mental health. In fact, the risk of developing Alzheimer's triples for seniors who have a high body mass index.
Improving your activity level doesn't have to be as daunting as it sounds. The National Institute on Aging recommends that adults do at least 150 minutes of moderate-intensity aerobic exercise every week. If you're not a natural gym rat, you can rack up those 2.5 hours by taking long walks, riding a bike, playing golf without the cart, swimming, or even practicing online yoga from the comfort of your living room.
Fitness and biomechanics expert Katy Bowman emphasizes the importance of incorporating movement throughout the day rather than relying solely on a concentrated workout session. According to Bowman, sitting for extended periods, even if you workout regularly, can lead to various health issues including heart disease, diabetes, and obesity. Spreading physical activity throughout the day keeps your metabolism active, improves your posture, and can help reduce these health risks. Bowman suggests simple changes such as standing while taking phone calls, taking short walking breaks, and substituting sitting with squatting or kneeling. These small movements, when added up, can have a significant positive impact on our overall health and well-being.
Listen to her on this podcast with functional medicine practitioner Chris Kresser.
According to Harvard Medical School, our social connections are very important to our brain health. Afterall, every interaction we have with someone is another potential learning experience that stimulates the brain and provides the same learning benefits that guard against cognitive decline. Unsurprisingly, studies have found that folks who don't have strong social ties and those opportunities for interaction have a higher risk of dementia.
In addition the concept of "Blue Zones" was first introduced by National Geographic explorer Dan Buettner. These are regions of the world where people live much longer than average. The five identified Blue Zones are Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece), and among the Seventh-day Adventists in Loma Linda, California.
Research carried out in these Blue Zones has shown that a combination of factors contribute to longevity, one of the most important being a strong sense of community and belonging. The people in these regions place a high value on social engagement and many of their daily activities revolve around communal events and family interactions.
By understanding the importance of connection and implementing it in our own lives, we may be able to improve our healthspan and overall quality of life. This could involve spending more time with family, participating in community events, or even joining clubs or groups that align with our interests.
For more information on Blue Zones and their implications for health and longevity, you can visit the Blue Zones project website.
A key aspect of maintaining health and longevity is by eating primarily composed of whole foods, while minimizing the intake of processed foods. Whole foods, including fruits, vegetables, lean meats, and whole grains, are packed with the nutrients your body needs to function optimally. Processed foods, on the other hand, often contain added sugars, unhealthy fats, and preservatives which can lead to chronic health conditions such as heart disease and diabetes. When shopping for groceries, it's important to read the ingredients list and make sure you recognize and understand what's in your food.
Contrary to popular belief, not all fats are bad for you. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are essential for brain health and can help reduce the risk of heart disease and stroke. They can also help you feel more satisfied after meals, reducing the likelihood of overeating.
Whenever possible, choose organic fruits and vegetables and grass-fed animal products. Organic produce is grown without the use of synthetic pesticides and fertilizers, which can have harmful effects on the body. Similarly, grass-fed animal products are often higher in nutrients and contain fewer antibiotics and hormones than their conventionally-raised counterparts.
A common trait among seniors who struggle with retirement is boredom. Without work and raising a family to provide structure and purpose, many seniors feel lost. Instead of building a new weekly routine around things they enjoy doing and the people they love, they putter around the house struggling to fill the time.
SuperAgers don't get bored. They constantly seek out new ways to challenge themselves and expand their worldviews. They enroll in classes at their community college and attend workshops at their senior centers. They work with professional coaches to lower their handicaps and smooth out their backhands. They read, stream, listen to a variety of podcasts, and buy memberships to local museums and theater groups. They learn new languages, take up new hobbies, and teach themselves how to repair and upgrade their homes.
In other words, they keep learning. And research has found that learning creates new connections in our brains that strengthen existing pathways and improve our powers of cognition, even as we age.
Research on Blue Zones, areas where people live exceptionally long and healthy lives, has shown that good sleep habits are a central part of their lifestyle. In these regions, people typically have regular sleep patterns. They go to bed and wake up at the same time every day, often in sync with the natural light-dark cycle. Regular, sufficient sleep is associated with a host of health benefits, including improved cognitive function, better physical health, and lower levels of stress and anxiety.
Matthew Walker, a renowned sleep scientist, also emphasizes the importance of quality sleep. He suggests aiming for seven to nine hours of sleep per night, as studies have shown this duration to be optimal for health. He also recommends keeping a consistent sleep schedule, even on weekends, as this can help regulate your body's internal clock and make it easier to fall asleep and wake up. Other tips from Walker include creating a sleep-friendly environment that is dark, quiet, and cool, avoiding caffeine and alcohol close to bedtime, and establishing a relaxing pre-sleep routine.
By prioritizing good sleep habits, we can significantly improve our healthspan and overall quality of life.
A common misconception about sleep is that the amount of time we spend in bed equates to the amount of sleep we get. However, this is not the case. The term "sleep efficiency" refers to the percentage of time spent in bed actually sleeping. High sleep efficiency means more of the time spent in bed is spent asleep, while low sleep efficiency indicates that a large proportion of bed-time is spent awake.
It's important to recognize that it's normal to have periods of wakefulness during the night, and this doesn't necessarily mean your sleep is of poor quality. However, frequent or prolonged periods of wakefulness could be a sign of a sleep disorder, such as insomnia or sleep apnea.
For example, if you spend 8 hours in bed, but aim for 7 hours of actual sleep, you would have a sleep efficiency of about 87.5%. This allows for some natural periods of wakefulness during the night.
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