HOLDING BACK THE YEARS
From skipping dinner to having more sex, nine simple lifestyle changes to live a longer life
Plus, how to fight off dementia
SKIPPING dinner, improving balance and snacking on nuts are just some of the key things we can do to ensure we live a long life.
In his latest book, How Not To Age, Dr Michael Greger highlights the science- backed solutions that can help avoid the diseases most associated with ageing.
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The 51-year-old US medic says: “Instead of our current, piecemeal approach of focusing on individual degenerative diseases, what about slowing down the ageing process? The good news is there are so many things we can do to increase longevity — we have so much power in our own choices.
“Whereas we once thought genetics was the best indicator of how long we would live, we now know this is not true.
“Studies following identical twins suggest that no more than 20 to 30 per cent of the variance in lifespan is explained by gene inheritance — and that means up to 70 per cent is dictated by our own choices.”
Here are some of Dr Greger’s simple lifestyle changes you can adopt today.
FAST WORK: Fasting gives our system a much-needed break from carrying out its digestive duties.
It means our cells can do anti-ageing work like combating free radicals and inflammation.
Many people choose to skip breakfast or delay meals until the second half of the day, but the key is to skip dinner.
Front-load your day with more calories.
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This way, you will have more energy when you need it.
Plus, if you are still digesting food at bedtime, it may have an impact on your sleep.
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SNACK SMART: Eating nuts has been linked to a lower risk of dying from stroke, heart disease, respiratory disease, infections, diabetes and cancer.
Grab a handful with some fruit for an age-defying snack.
Berries are best, as they can help improve cognition, immunity and eyesight.
They also help reduce exercise-induced inflammation so are ideal to enjoy after a workout.
GO GREEN: The lifestyle factor most closely associated with ageing is how much fruit and veg you eat.
Plants have biological processes that allow them to thrive, and we can harness these powers by eating them.
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Green leafy vegetables should be on your plate every day because they help the immune system and fight the effects of air pollution.
Studies suggest they may also protect against hearing loss.
Age-related hearing loss may lead to social isolation, loneliness, depression and dementia.
Swap red meat — implicated in high cholesterol levels, which is linked to hearing loss — for legumes (beans, split peas, chickpeas and lentils).
GUT FEELS: The bacteria in our gut play a wider role throughout the whole body.
A happy gut microbiome supports immunity, mental health and the balance of hormones — all of which can affect the risk of disease.
A flourishing gut may even reduce asthma attacks.
The gut loves fibre, so plate up legumes and whole grains, such as brown rice, oats, rye and spelt.
Soy milk can also improve gut health and is considered the best choice if you go for dairy alternatives.
MOVE IT, MOVE IT: Regular exercise lowers inflammation, decreases DNA damage and ensures we are functioning cognitively.
It also boosts FGF21, a fasting hormone which is a key component of longevity.
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Plus walking after a meal can lower blood sugars as effectively as some blood sugar-lowering drugs.
Even exercising for 20 minutes may add an hour to your life — a really good return!
Additionally, it keeps us flexible and our joints mobile, preventing falls — which cause many early deaths.
Women experience a reduction in bone density because of hormonal changes, and resistance exercise, such as lifting weights, can be beneficial.
IMMUNE BOOST: The immune system naturally declines with age.
In the developed world, infectious diseases are the fourth-leading cause of death among the elderly.
Vaccines do not often work as well for older people because the immune response is not as strong.
Sufficient antibody protection is found in 50 to 75 per cent of young people but this figure falls to ten to 30 per cent in older adults.
Regular exercise, getting enough sleep and eating more fruit and veg can support the immune system, as can meditative activities that lower stress.
BUNGED UP: Not only is constipation uncomfortable, but it can be a precursor for other ailments.
If you strain to go to the loo, you are at risk of developing a hiatal hernia.
Straining can also cause heart rhythm disturbances and a reduction in flow to the heart and brain, which may result in defecation-related fainting or even death — a syndrome known as bedpan death.
Constipation becomes more common with age.
Exercising daily, drinking plenty of water and consuming fibre will help.
A bowl of porridge with a tablespoon of ground flaxseeds is a great source and can contribute to weight loss, too.
BRAIN GAMES: The average time between a dementia diagnosis and dying is five years.
But dementia is not an inevitable consequence of ageing.
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The best advice is what is good for the brain is good for the heart — keeping your blood pressure and cholesterol low helps both organs.
Vegetables, leg-umes, fruits and whole grains should ideally replace meat and dairy products as primary staples of the diet.
Avoid smoking, limit alcohol use, get enough sleep and ensure a healthy weight.
Other things that might help are fasting, a mind game habit and introducing turmeric into your diet.
SEXUAL HEALING: Physical health problems get in the way of bedroom antics in older life.
But sex has protective physical and mental health benefits.
Endorphins are feel-good chemicals that are released during sex and have been shown to improve cell function.
Healthy habits can also reduce the risk of issues such as erectile dysfunction.
A recent study found that each additional daily serving of fruit or veg may reduce the risk of ED by ten per cent — probably due to increased circulation as well as decreased inflammation.
Women will also benefit from these habits as those with higher cholesterol and blood pressure readings report lower arousal, orgasm frequency, lubrication and sexual satisfaction.
Menopause symptoms such as vaginal dryness should be taken seriously.
Speak to your GP about treatment options.
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Lubrication is all about blood flow and the good news is flavonoid phytonutrients — found in onions and apples — can help to open up the arteries.
- How Not To Age: The Scientific Approach to Getting Healthier As You Get Older by Dr Michael Greger (Bluebird, £22) is out now.