The Secrets to Aging and Longevity
The Secrets to Aging and Longevity…
We all want the answer to the question: “How do I achieve a healthy, long life span?”
But are we willing to adjust our lifestyle for the goal?
Research demonstrates that AGING is a highly complex and individual process
that is programmed genetically but
STRONGLY INFLUENCED by each person’s unique ENVIRONMENTAL interactions:
the bio-psycho-social process.
So what about the interaction of our genetics
with our psyche,
with our social relationships,
with our physical environment?
How much does this combination matter?
Let's begin with what is beyond our control…our genes:
Evidence is clear that the primary function of human genes
is to provide maximum survival and fitness through the reproductive years,
not to increase longevity of a species.
Once reproduction ceases, human genes are not as effective
in maintaining the integrity of body cells, tissues, and organs.
We have “killer” genes within us that largely shorten life by
promoting aging and increasing the risk of death over time.
Depressing. But so very true.
On a more positive note, let's continue with what IS in our control.
Our behavior is under our control as are many aspects of our environment
---both of which affect how long and how well we live.
To live long and well, we need to
avoid,
delay, or
survive the major life-shortening diseases!
And just what are the main causes of death to avoid or delay or survive???
Heart Disease –24.6%
Cancers—23.3%
The other causes of death such as Chronic Lower Respiratory Diseases and Strokes
drop to around 5% of yearly deaths.
With these aforementioned truths in mind,
what can we do to live well and as long as our bodies will allow?
--EXERCISE REGULARLY (30-60 minutes per day).
This improves blood circulation, brain health, relieves stress, anxiety, depression and anger, lowers blood pressure, boosts levels of good cholesterol, keeps weight under control, and prevents bone loss.
--MANAGE STRESS WELL
Chronic stress is associated with shrinkage of the prefrontal lobes and hippocampus in the brain, raises the risk for obesity and diabetes, damages the cardiovascular system with high levels of hormones like adrenaline and cortisol, which markedly raise the risk for heart attack and stroke, and directly accelerates aging and lowers life span.
To manage stress:
Use meditation, journaling, and psychotherapy.
Develop resilience and healthy thinking patterns.
Practice relaxation techniques and utilize deep breathing (other blog entries to read regarding relaxation and the importance of breathing deeply and slowly are: "Proven Relaxation Technique” and "Breathe...just breathe.")
--EAT A HEALTHY DIET
Many studies of Mediterranean-type diets (DASH, MIND, USDA My Plate, etc.) rich in fruits and vegetables, plant oils and fats, nuts and beans, whole grains, some fish and poultry, and limited dairy and red meat have shown to reduce the risk of memory loss and dementia, as well as lower cardiovascular disease and cancer mortality outcomes.
--MAINTAIN HEALTHY WEIGHT
The genetics of obesity is about 50%.
Therefore, half the risk is due to our own behavior:
dietary practices and exercise levels.
69% of Americans are now overweight or obese.
Moderate obesity can take off about 3 years of life expectancy!
And those who carry extra weight around the middle need to be particularly aware.
The increase in belly fat is strongly correlated with an increased risk for life-shortening diseases
such as heart disease, accelerated brain aging and Alzheimer’s disease.
Being overweight or obese in childhood, adolescence, and adulthood has been shown in many studies to be the second-leading cause (behind smoking) of many age-related diseases, cognitive decline, and shortened life spans.
--BE HAPPY
Keeping a positive psychological well-being
(optimism,
a sense of purpose, and
feeling that life is worthwhile)
has shown to be a major factor in having a long, healthy life.
Studies have proven that people with high levels of well-being have at least a 20% reduced risk of developing life-shortening major illnesses such as coronary heart disease and diabetes.
Happy people generally have less unhealthy life habits
like smoking, drinking to excess, eating unhealthy foods, and overeating.
Happiness and well-being are also associated with lower stress hormones,
lower heart rate, and lower systolic blood pressure, better immune systems,
less chronic pain, less dementia and healthier body weights.
--CREATE AND MAINTAIN GOOD SOCIAL RELATIONSHIPS
One of the major characteristics of the longest-lived and healthiest people on the planet
is that they are heavily involved in social activities and have meaningful relationships
with family, neighbors, friends, acquaintances and coworkers.
They have a genuine sense of belonging.
It has been found that people with strong, positive, and supportive social networks
were 60% less likely to develop dementia compared to people with poor or limited social networks. Social isolation and loneliness are strongly correlated with age-related diseases, cognitive decline, and short life spans. Men seem to get a greater overall health and life span benefit from marriage than women do, although women in a good marriage have better health and live longer. Studies also show that the social bonding of church attendance is a major factor in longer health spans.
--STAY MENTALLY ACTIVE AND KEEP LEARNING
Keeping the brain busy with challenging and meaningful activities has been shown in many studies to help older adults maintain memory functioning, reduce brain shrinkage, lower the risk of developing age-related dementias,
and extend life spans.
Any kind of new learning done on a regular basis
is associated with better mental functioning with aging and longer health spans.
--GET REGULAR AND RESTFUL SLEEP
With aging, sleep cycles typically change.
Older people have about the same REM sleep but usually have more light sleep and much less deep restorative sleep.
Falling to sleep takes longer and nighttime awakenings increase.
Most of older people need 7-8 hours, but many get 6 hours or less, resulting in chronic sleep deprivation.
Study after study has linked sleep deprivation to life-shortening health risks such as heart disease, cancers, stroke, diabetes, obesity, infections, anxiety and depression, and accidents.
A Boston University School of Medicine study of over 4000 men and women showed that those who slept 6 hours or less had a 50% higher chance of early death than those who slept about 8 hours.
--DO NOT SMOKE and DO NOT DRINK ALCOHOL to EXCESS
Smoking is still the biggest contributor to diseases that cause premature death.
No amount of smoking is healthy.
For smokers who want to quit—and most do—
a combination of behavioral counseling plus medications is most effective.
An alcoholic drink is about a 12 oz. beer, 5 oz. glass of wine, or a shot glass of 80-proof liquor. Regularly consuming large amounts of alcohol can be hugely damaging to the body and brain: increasing the risk for heart disease, stroke, liver failure, dementia and many other disorders.
Living this lifestyle, with these recommended behaviors, will get us about 10 healthy extra years, on average!!
WE CAN DO IT!!!
Reference: Michael E. Howard, Ph. D., Institute for Natural Resources, Concord CA, 2017
