People often think that living a long, healthy life is all about good genes. But that isn't always the case.  A group of people, known as Super Agers, have reached their 80s and beyond without major health issues.  They have not had cancer, heart disease, or brain issues.  This is despite the fact that their genes did not show any special advantages.  This finding comes from a study that looked at the entire genetic makeup of these Super Agers.  The study was led by a doctor who has spent nearly 20 years researching this topic.  The doctor has also made significant changes to his own lifestyle based on this research.  He wants to live a long, healthy life too.

        The doctor has focused on three key areas: exercise, sleep, and diet.  He used to only do aerobic exercise, but now he also does strength training and balance exercises.  He has found that this has made him stronger and fitter than ever before.  He recommends starting with brisk walks and gradually increasing the intensity.  For upper body strength, he suggests using resistance bands.  For balance, he advises practicing standing on one foot.  These exercises are free or low-cost and can be done at home.  He also notes that regular exercise can improve sleep.

        Sleep is another crucial factor.  The doctor learned about the importance of deep sleep for brain health.  He used to have poor sleep habits, but he has since improved them.  He now goes to bed at the same time every night, except for one night a week.  He also pays attention to what and when he eats, as well as his hydration levels.  He avoids exercising or eating big meals late in the evening, as these can disrupt sleep.

        Diet is the third key area.  The doctor has always eaten a plant-based diet with lean protein.  He was not surprised to find that this type of diet is best for health.  However, he was surprised to learn how harmful ultra-processed foods are.  He tries to avoid these as much as possible.  He also increased his protein intake slightly, due to his age and strength training.  He eats a salad every night and adds nuts, legumes, and fish to his diet.  He does not follow extreme protein diets, as he believes they can be harmful.

        The doctor also talks about supplements, alcohol, and stress management.  He does not recommend supplements for healthy people, as there is no evidence that they provide any benefit.  He keeps his alcohol consumption light, to fewer than seven drinks per week.  For stress management, he turns to exercise and spending time in nature.  He believes that being in nature is good for mental health and stress reduction.

        The doctor emphasizes that it is never too late to start making lifestyle changes.  Even if you start in your 70s or 80s, you can still gain years of healthy life.  He also talks about the importance of knowing your personal risk for disease.  This can help you and your doctor focus on prevention and early detection.  He has used his own genetic information to focus on preventing heart disease.  He also plans to have his immune system and organ ages measured, as these can provide more information about his health risks.

        The doctor is excited about the future of medicine.  He believes that with the right data and prevention strategies, we can prevent many diseases.  This is an exciting time in medicine, and the doctor is at the forefront of this research.

Living Longer and Healthier: The Science of Aging Well

Actions