Don’t Age Without A Fight: What You Can Do Today To Slow Aging

In lieu of approved anti-aging drugs and interventions, which are yet to come, lifestyle factors are powerful and readily available modifiers of health and longevity. Diet, exercise, sleep, cognitive activity, and social engagement — all those elements work together and influence each other. We bring you a brief review of things you can start doing today to boost your healthspan and, hopefully, lifespan.

Diet

With all the impressive progress aging biology has made in recent decades, caloric restriction remains the best life-extending intervention available (in animal models). Unfortunately, drastic caloric restriction, which has been shown to extend lifespan in rodents by up to 50–60%, is hardly achievable and probably not as effective in humans and might even be harmful outside of sterile lab conditions. However, this shows the importance of diet for healthspan and lifespan. At the very least, slight caloric deficit can keep you leaner and hence less prone to many age-related diseases.

Of course, what you eat is just as important as how much you eat, but nutritional science is notoriously self-contradictory and unreliable. It’s not the fault of the scientists who are doing their best, but a consequence of nutrition’s immense complexity.

Some results, however, look solid. For instance, it is all but proven that processed meat is bad for you. It has the dubious honor of being one of the very few food products designated carcinogenic by WHO (red meat is potentially carcinogenic). If there is one type of food you should consider parting ways with, it’s processed meat. And sugary drinks — these obesity drivers are horrible.

From this point on, things become blurrier. The Mediterranean diet is the one we have most evidence on. Emphasizing olive oil, fish, vegetables, and legumes, and high in fiber, it’s not only delicious (well, it’s a matter of taste), but also consistently beats the typical Western diet in both epidemiological studies and randomized controlled trials.

Plant-based diets are less studied, but current research puts them quite high on the healthy diet list. For instance, no other diet has shown the ability to reverse atherosclerosis. However, the quality of a plant-based diet matters. When based on refined grains, sugar, and unhealthy fats, it can be worse than pretty much anything. Also, when eating mostly plants, one should watch their levels of several important nutrients, such as B12.

There is an ongoing debate about the quality and quantity of protein. Some research suggests that “pound for pound”, plant protein is better than animal protein. As to the amount of protein, opinions are all over the place. Some scientists think that the current guidelines put the recommended amount of protein consumption too high, while others argue that it’s too low. We have studies suggesting that older people should consume more protein to slow the age-related muscle mass loss, but also studies that show great results for protein restriction in animal models. It may even come down to individual amino acids such as methionine and isoleucine.

Fat or carbohydrates — what should you emphasize? Fat-based diets have shown effectiveness in weight loss and some intriguing positive health outcomes, but they might drive your cholesterol levels through the roof. Hence, how beneficial they are in the long run remains an open question. Since it’s a recent fad, we just don’t have enough reliable data yet.

After discussing what to eat and how much, let’s now talk about when to eat. Just a couple of decades ago, fasting was considered heresy, but today, various fasting regimens are gaining popularity and recognition. Ranging from fasting for a few hours a day to not getting a single calorie for a whole month, they have shown mixed, but overall promising results. There is some evidence that fasting can help lose weight, improve mood and sleep, and boost your metabolic health. Feel free to experiment with various fasting regiments and choose what’s best for you (while monitoring your health markers).

Lastly, alcohol! There has been a lot of talk about moderate drinking being beneficial. Recent research, however, questions this idea. Although the jury is still out, it looks like the U-shaped relationship between booze and mortality reported by some studies was a result of biases, such as the reverse causation, when less healthy people stop drinking, driving down teetotalers’ average health. It is probably wise to cut your drinking to a minimum.

Exercise

Just like with food, the important questions about exercise are “what kind”, “how much”, and “when”. If you find the right answers, exercise can become your best ally in slowing aging.

The two big categories are aerobic and resistance exercise. The current view is that both are indispensable. Aerobic exercise, such as running and cycling, helps you maintain your cardiovascular fitness (remember, cardiovascular diseases are the number 1 age-related killer). The maximum oxygen consumption rate, designated as VO2max, is increased by aerobic training and reversely correlates with mortality.

Resistance training, such as weightlifting, increases your muscle mass and bone density, which is wildly important in the context of aging. However, muscle strength, a different parameter than muscle mass, might be an even stronger predictor of mortality.

Another factor to pay attention to is the intensity of exercise. You can burn the same amount of calories with a one-hour leisurely walk or with 10 minutes of running, but the effect on your cardiovascular health would be different. This doesn’t mean, of course, that you should always choose running over walking. It’s important to hit all the “zones” — moderate, vigorous, and peak intensity — without spending too much time in any of them.

Recently, there have been some intriguing results on isometric exercises, such as planks and wall sits. According to one study, those are more effective in lowering blood pressure than any other type of exercise. So, think about adding some isometric training to your routine.

As to “how much”, something is better than nothing — by A LOT. According to numerous studies, you get most of the reduction in mortality risk from a moderate amount of exercise, compared to no exercise at all, while subsequent increase brings smaller and smaller gains. Is it possible to exercise too much? Yes. Even if you don’t die from exhaustion, straining yourself too much is suspected to hurt your liver function, damage your muscles and joints, and result in injuries.

What about the timing of your workouts? There is some evidence that exercising earlier in the day helps burn more fat. On the other hand, you might not be in your best shape until afternoon. What we can say for sure is that it’s never too late to start: multiple studies suggest that even when started late in life, exercise can make you healthier and happier.

Sleep

Sleep is now widely considered the third pillar of healthy longevity, but until recently, its importance was largely overlooked, as evidenced by doctors’ insane working hours. Today, we are beginning to understand just how indispensable good sleep is for human healthspan and lifespan. Almost all living things sleep, even though a period when you’re basically unconscious increases your chances of being eaten. This tells you a lot about the universal importance of sleep.

Here too, both quantity and quality matter. Most people require 7–9 hours of sleep daily (don’t think you’re an exception). If you consistently need more than that, consult your doctor.

Sleep deprivation is associated with a plethora of health conditions, such as hypertension, diabetes, obesity, depression, heart attack, stroke, and Alzheimer’s disease. It can also harm your immune function. Even if you don’t get actually sick, lack of sleep can negatively affect your cognitive and physical performance, and your resilience to stress.

Even if you go to bed early and have enough time before you need to get up, falling and staying asleep can be hard. If you experience this problem, there are many things you can try. The hormone melatonin’s role is to signal to the body that it’s time to wind down and prepare for sleep. With age, melatonin levels dwindle, and sleep quality worsens. Many people take melatonin, an over-the-counter supplement with a great safety profile, to improve their sleep.

Some other steps you can take include avoiding caffeine consumption after lunch and blue light (such as from your TV, laptop, or smartphone) for a couple of hours before going to sleep. Drinking alcohol is not a good idea either. Yes, the whole concept of a nightcap was a lie. Alcohol and caffeine disrupt your sleep, even if you’re not aware of that. Don’t take our word for it, try a wearable.

Today’s wearable devices can be extremely helpful in monitoring sleep, and most people have no problem falling asleep with a smartwatch on their wrist (although smart rings are available too). A good device will measure a bunch of your sleep parameters and patterns, including sleep stages, restlessness, and actual time asleep.

Just like with exercise zones, it is important to get enough of all sleep stages — light sleep, REM, and deep sleep. Each of them serves a purpose. Interrupting a sleep cycle, such as with an alarm clock, is not ideal, so avoid this if you can. Finally, traveling more than a couple of time zones can get you in trouble with Morpheus, too.

People used to think that sleep derives from our longevity — wasted time that could have been used in a more productive way. Today, we know this could not be farther from the truth.

Cognitive and mental well-being

For many people, the worst thing about aging is the age-associated decline in cognitive function. We might get wiser with time, but we surely become less quick-witted. For some, this decline turns into full-blown dementia. Fortunately, you can exercise your brain just as you exercise your muscles. This will not make your brain young again but can substantially slow the decline.

Mentally stimulating activities — learning new skills, playing games, reading — are thought to build “cognitive reserve” which acts like a buffer against age-related brain changes. A large randomized controlled trial showed that regular training sessions for memory, reasoning, and speed of processing can have a lingering positive effect on cognitive function in the elderly.

Such stimulating activities may also promote neurogenesis, the birth of new brain cells, and neuroplasticity, the brain’s ability to adapt and form new connections. This enhanced adaptability can help the brain cope with age-related changes and maintain cognitive function.

Loneliness and social isolation are associated with increased risk of cognitive decline and dementia. Engaging with others generally reduces stress (admittedly, engaging with some people might exacerbate it), stimulates cognitive processes, and fosters a sense of belonging, all beneficial for brain health.

Mental practices, such as meditation and mindfulness, are no longer considered useless new age fads. Extensive research has shown that meditation can beneficially affect your emotional well-being, focus, and even your brain’s morphology, as summarized in a comprehensive review.

Looking ahead

Geroscience has made great strides lately. Whole new exciting categories of drugs and interventions, such as senolytics, cellular reprogramming, and gene therapies, are being developed even as you read these lines. Their effect on human longevity could be enormous, but it will also take years if not decades for them to mature. Until then, choosing a lifestyle that maximizes your health and longevity can take you a long way.

The information included in this article is for informational purposes only. Its purpose is to promote a broad understanding and knowledge of health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. The use of information contained in this article is at the reader’s own risk. Always seek the advice of your doctor with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it.