Most of us expect to age well and live a long life. And while researchers have long believed that a person’s longevity was primarily determined by genetics and family history, experts are beginning to discover that there are many more pieces to the puzzle.
Research now shows that other factors such as the environment, lifestyle choices, socioeconomic status, mental health, and community are just a few of the things that can affect your lifespan in addition to genetics. Some of these factors are obviously impossible or more difficult to control than others, so we wanted to learn more about the ones that they can control.
That’s why we talk to Dr Michael Roizenauthor of the Reboot of the Great Era and founder of the reset your age program to get his advice on best practices for longevity. Read on and for healthier aging check out 6 Best Breakfast Habits to Slow Aging.
According to Dr. Roizen, not enough people realize that their attitude and choices in daily life can make a difference in their longevity.
“The biggest mistake is thinking that your choices don’t make a difference, but making healthy choices early and consistently allows you to enjoy good health and a longer life,” says Roizen.
He also points out that your way of thinking can actually alter the genes in your body. “We know from a lot of data from the Human Genome Project it was completed that you control more than 80% of whether your genes are turned on and making proteins, or turned off and No make protein.
Other investigations has found similar results that suggest your brain and thought patterns can alter your genes. That’s why, as Dr. Roizen says, “you are a genetic engineer for your own health.”
Of course, the power of positive thinking alone won’t guarantee longevity for everyone, but the point is that your mental state affects your physical health, so having a positive mindset is a great place to start when it comes to aging gracefully. healthy way. .
Subscribe to our newsletter!
“Food is a relationship like a marriage: You should only eat food that loves you,” says Dr. Roizen. While this depends on his unique needs, Dr. Roizen provides some examples of great foods for longevity. “Try drinking your coffee plain, without cream or sweeteners, and brewed through a filter, and enjoy things like EVOO, avocados, SalmonY blueberries.”
If you look at the blue zoneswhich are areas throughout the world that have the highest concentrations of centenarians, you will see that healthy nutrition it is an important component in your longevity equation. Although each region has its own specific cuisines and local delicacies, some patterns and correlations emerge: A typical diet in the Blue Zones tends to be high in fiber, healthy fats, and plant-based foods (think: lots of fruits and vegetables), and low in fiber. in processed foods.
According to US NewsMimicking fasting is a way to get the benefits of fasting without having to stop eating. This five-day “fast” can be done once a month for three months (and during those five days, you must consume at least 70 ounces of water per day).
Because this is a very specific fasting method, it’s crucial to talk to your doctor before trying it. But Dr. Roizen suggests that for some, the so-called fasting-mimicking diet may be beneficial for longevity.
“You can help regenerate your telomeres (which are DNA structures vital to the cellular aging process) with a diet that mimics fasting for five days each month,” he says. “This requires following a low-protein, simple-carbohydrate diet of about 1,000 calories the first day and 750 calories for the next four days, and then going back to a Mediterranean style diet day six.”
According to Dr. Roizen, it’s also important to focus on your brain health as you age.
“You want to train your brain for speed. Two studies found that 70- to 75-year-olds who played processing speed games for just 18 hours over a 10-year period experienced more than a 25 percent lower risk of dementia during those 10 years,” says Roizen.
Another similar study, published in scientific reports, used cognitive mobile games (CMG) to analyze scores of people aged 60 to 80 years. Among the participants, those who played the CMGs improved their scores after 100 sessions.
Dr. Roizen adds that managing your stress levels, finding your purpose, and being a part of your community are important aspects of increased longevity and a longer life. A harvard study he even found that being in a community and feeling happy may be more important to long life than your genes.
Researchers have found that these qualities are not only practiced throughout the Blue Zone regions, but are highly valued. According to Blue Zone research published in the American journal of lifestyle medicineThese regions practice a “downshift” to reduce stress, which can look like meditation, times of prayer, happy hour with friends, an afternoon nap, or visiting the neighbors.
In Okinawa, Japan (one of the five Blue Zones), people value community through moai, or lifelong circles of friends; in Nicoya, Costa Rica, value their bread of Life, or purpose of living. At first glance, you may not think these practices can contribute to a longer life, but experts say they play a role.
