Healthy Aging in 6 Actionable Steps
The prospect of increased lifespan without a similar increase in healthspan is a fool’s game. Longevity is one thing, but staying healthy into those advanced years is surely the ultimate goal. Just as medical advancements continue to help treat age-related conditions, science can also help guide our day-to-day habits, empowering us to alter our life trajectory away from chronic disease and towards sustained vitality.
Acknowledgement - The following content is reproduced from “The future of healthy aging” by the Scripps Research team. The magazine article is available in its entirety at magazine.scripps.edu
Video credits: Matt O’Connor, Faith Hark, Glenn Harvey, Drew Duglan, PhD
ADVANCE STRENGTH
As we age, we tend to lose muscle mass (sarcopenia) and bone density (osteoporosis), which can reduce our mobility, make us less resilient to physical injuries and place us at higher risk for serious fractures. Indeed, maintaining muscle and strength is greatly associated with improved healthspan and lifespan, even independently of body fat levels or cardiovascular risk factors. Beyond simply movement, muscle tissue is now known to release its own chemicals called myokines, which circulate around the body and may have several beneficial activities, ranging from improved cognitive health, to greater immunity and even anti-tumor effects. The best way to promote musculoskeletal health throughout life is by regular exercise, particularly resistance-based exercise that prioritizes strength and recruits a significant amount of muscle.
A BRIGHT FUTURE
Vitamin D, the sunshine vitamin! Despite the name, vitamin D is in fact a critical hormone. It performs important roles all over the body, such as controlling calcium levels to maintain healthy bones, improving the cardiovascular system and boosting our immune function. Vitamin D is best acquired from getting out in the sunshine, where it is produced in the skin from exposure to solar UV rays. Modest amounts can also be found in oily fish, eggs, and some dietary supplements. As we approach our advanced years, the risk of vitamin D deficiency significantly increases as the conversion process in the skin becomes less efficient and we tend to spend less time outdoors. This risk increases further with obesity, as vitamin D can stay trapped in body fat deposits and is less able to reach the rest of our tissues.
GETTING OLDER, STAYING WISER
What if you couldn’t remember which day it was or recognize the face of your dearest loved ones? One of the most unsettling aspects of aging is the potential for neurodegenerative disease and cognitive decline. In later life our brains shrink in volume, which is attributed to the loss of neurons and a reduction in their active connections. There is also a greater risk for developing plaques in the brain, which is thought to underlie forms of dementia such as Alzheimer’s disease. These neurodegenerative conditions are increasingly prevalent in those with diabetes, suggesting that the brain’s blood flow and ability to use sugar for energy may be compromised. Although scientists are still exploring the true origins of neurodegeneration and potential medicines to combat them, research indicates that intellectually engaging activities, a healthy Mediterranean diet and regular physical activity could at least slow the rate of age-related decline.
GOING WITH THE FLOW
Many of us know older family members and friends who suffer from some form of cardiovascular disease, a debilitating condition that remains the number one killer in the United States. With age, our major arteries can become thicker and less flexible, causing an increase in blood pressure, and placing undue stress on the heart muscle. These effects can be worsened by chronic inflammation arising from obesity, smoking and the long-term consumption of processed foods. As well as modifications to diet, exercise and sleep, managing stress may be a key factor for the aging heart. When we’re overwhelmed, we release “stress hormones” such as cortisol and adrenaline, which spike blood pressure and increase our heart rate. A regular mindfulness practice such as meditation or yoga has been shown to release us from this “fight-or-flight” state, improve blood flow and reduce the risk of heart attack and stroke.
RELATIONSHIP GOALS
Can our friends make us live longer? As social animals, maintaining a strong sense of community and close personal relationships into old age could be an underestimated contributor to longevity. Some research suggests that the social isolation of seniors results in cognitive and physical decline, increased infection rates and in the worst cases, early death. Different psychological theories exist as to why maintaining close relationships is beneficial to our health. One possibility is that a partner, along with family members and friends, offers strong emotional support that can help an individual overcome periods of high stress. Another theory suggests that those closest to an individual may directly encourage them to make behavioral changes that positively impact their health, such as alternate lifestyle choices and seeking medical attention when illness strikes.
FUELING THE ENGINE
“My metabolism is slowing down!” Why does it seem so much easier to put on those pounds as we get older? Aside from being less active behaviorally, the aging body is internally less effective at growing and replacing its tissues, meaning we expend less energy. A major component of this change is the loss of lean muscle mass with age, which normally accounts for at least 20 percent of our resting metabolic rate. This energy-hungry organ system is also best at taking up and using sugar after a meal. When muscles shrink and their function declines, we lose the ability to tolerate sugar, which can increase the risk of becoming obese, insulin resistant and developing type 2 diabetes. This often occurs side-by-side with age-related changes in important hormones, such as testosterone in men and estrogen in women, which normally promote metabolic health, as well as overall vitality.
