While science has long focused on extending the human life span, I’m encouraged that more scientists are now interested in improving the quality of those extra years
How can we make sure that our life is not only longer but that we can remain disease-free, active, and alert at the end of our long lifespan?
There’s still a lot to learn, but here’s what experts tell us we can do right now to slow down aging and improve the chances that our later years will be healthier and happier:
Stress less: Feeling chronically stressed speeds up aging. Find positive ways to cope with stress. Try spending time in nature, scheduling quiet time (meditation, yoga), and taking regular breaks from television and other electronics, especially if the news is distressing to you
Blood sugar: Consistently high levels of glucose in your blood, or levels that frequently swing from high to low and back again, damage many cells in the body that contribute to the aging process. Following a Mediterranean-style diet of whole, less processed foods, eating regular meals that combine protein, fiber, and healthy fat, and being physically active, especially after your meals, can help to regulate blood sugar
Move: Not only does this help to keep blood sugar in check, but regular physical activity helps to maintain telomeres, which are the protective “caps” at the end of your chromosomes. The shortening and degradation of the telomeres is thought to accelerate the aging process. A combination of cardio, strength training, and flexibility exercises helps to keep your heart and muscles in good shape. Also, make sure to eat enough protein with every meal to help maintain your muscle mass
Protect your heart:The number one cause of early death in the United States is heart disease. Managing stress, eating a healthy diet, and getting enough exercise will go a long way to protecting your heart, but another risk factor for heart disease is loneliness. Stay connected to friends and family members or reach out with a phone call if they are distant. Attend community events, take classes, join clubs, etc. to be around people
Sleep well: During sleep is when tissue is repaired, including that in your heart. To practice good sleep hygiene, keep to the same sleep schedule every day and create a bedtime routine, perhaps involving a soothing bath, reading, meditating, and/or writing down things you’re grateful for. Make sure your bedroom is dark and cool, and if noise is a problem, you might try earplugs, running a fan, or a noise-cancelling machine or app on your phone
Getting older is inevitable, but if you are kind to your body, the years will be kinder to you
Sherry DeWalt is the healthy lifestyles coordinator for the CGH Health Foundation in Sterling
