What You Really Need To Know About Longevity
If you follow the same or similar people like me on Instagram, you can't miss the hot topic of "Longevity." There's so much advice out there, but who can you listen to? How do you not succumb to the subtle aggression of constant improvement?
I feel a deep-rooted responsibility to write about this. During one of the many voice messages I share with my friend Dr. Anne Latz (a truly inspiring woman), I realized why the topic of longevity brings up all kinds of emotions.
Yes, I want to be healthy when I am old, even more so now because I want to share many healthy years with my son. So it is exciting that things are changing and supporting us in living longer.
But I can't help but think critically of this "longevity trend." I feel that well-being and longevity become some form of competition. How do you find time to follow ALL the recommendations? To me, many expectations are unsustainable or unrealistic, holding people back from the care they actually need.
I see two extreme and big groups of people giving advice.
- Lifespan Engineers
- Supplement Promotors
Lifespan Engineers
The first group out there are those who are trying to engineer death away. Don't get me wrong; it's great that recent advances in biotechnology are bringing us astoundingly close to understanding the exact mechanism by which human beings age and die.
The last 30 years have been exciting for medical research, and thanks to an ever-accelerating rate of technological change, the next twenty years will likely be even more exciting. But is practical immortality really the goal?
Practical Immortality 101
It's a bit confusing, but follow me for a second what I mean by that. I will use myself as an example:
- I am a white woman in my mid-thirties. My North American lifespan (81) gives me approximately 45 more years to live. In Europe, it's not that much different. It would be 83 for women.
- Between now and 2074, we will see profound developments in anti-aging technology that will increase our estimated lifespan.
- Due to the exponential nature of technology, on average, new advancements will occur faster and provide larger benefits over time, and it may happen that I will get biologically younger (healthier, more fit) as time wears on... which can be seen as "practical immortality".
Supplement Promotors
Besides the "lifespan engineers," there are individuals who are highly inclined to take supplements as the "magical elixir of life." Sometimes, supplements are necessary and should be taken; read more about the need for supplements here. However, many supplements have zero efficacy and are being touted as quick fixes.
Why am I so critical of these two groups?
They leave out one important thing:
What can I do now?
And by that, I don't mean taking supplements but making conscious decisions that I can implement right now without having to order anything online first.
The Answer :
Institute lifestyle changes that will increase your natural lifespan as much as possible.
To help you navigate these changes, I will put them in baskets you can leverage. They may look familiar. And they should because these are the four baskets, also known as lifestyle pillars, for which you have much control.
In the next paragraphs, I will keep the benefits and suggestions short, but I will write a few more blog posts on each basket and will include some expert interviews to cover these areas.
Exercise
"Exercise is the most potent longevity drug."
Peter Attia, MD
Most of us probably think we already know why we should exercise. We have ample evidence that physical activity of almost any kind improves heart health, reduces the risks and severity of multiple diseases and in many ways just makes us feel better. But those benefits explain how exercise benefits us, “not why.” I wanted to know why, though, so I came across the"active grandparents theory."
Active Grandparents Theory
This theory delves into what makes physical activity necessary for healthy aging today. While it is still a hard theory to prove, I like how it doesn’t take the fact that exercise is good for us for granted but instead focuses on the simple question: Why?
Exercise is a kind of stress.
It causes slight tears in our muscles and strains blood vessels and organs. In response, our bodies start a variety of cellular mechanisms that repair the tears and strains and, in most cases, overbuild the affected parts. This internal overreaction is probably particularly important when we are older. So, without movement and the associated repairs, the aging human body functions less well. We wear ourselves out. We can't take care of the grandchildren.
What can you do now?
Take breaks to stand, stretch, do air squats, or walk every hour, and consider a standing desk. Many studies show that interrupting prolonged sitting every 30 minutes for 1-2 minutes improves health parameters.
Nutrition
The benefits of a well-balanced whole-food diet are ample. Whole foods provide all the essential nutrients and antioxidants that support overall health.
What can you do now?
Focus on a diet rich in fruits, vegetables, lean proteins, healthy fats, and whole grains. Next time you go grocery shopping, make sure you also have some pro- and prebiotic foods in your cart. Including pro- and prebiotics in the form of fermented foods like yogurt and kefir and high-fiber foods like garlic and onions, will also support your gut, which is crucial for overall health and well-being. If you haven't read it, I recently wrote a summary on gut health for women.
Sleep
Luckily, people realize that sleep should be a non-negotiable for their health. And while it's not always easy to have high-quality sleep, I see you, mamas. There are a few things we can do to improve the quality of our sleep.
What can you do now?
The simplest thing to do is to avoid caffeine in the afternoon and limit alcohol consumption. Read more about caffeine in this blog post. I also recommend optimizing your sleep environment. Keep your bedroom cool and possibly dark. Some recommendations also state that it should be quiet, but there's only so much you can do about that. And maybe you feel sleep better with some white noise.
Ideally, you also get between six and eight hours a night... but that's "just the cherry on top" if you have already controlled for the other things
Mindfulness and Outlook Of Life
Unfortunately, women are more stressed than men. We all know that stress can accelerate aging. Psychological stress is considered to be an important risk factor for numerous diseases.
What many don't think of, though, is how the outlook of life is connected with health and well-being; stress also contributes to this outlook.
Research suggests a negative view of aging increases risk of premature death. On the flip side, positive age beliefs can combat dementia, lower blood pressure, and support holistic health.
When illness feels predestined, people are less likely to practice preventative health behaviors, creating a self-fulfilling prophecy.
What can you do now?
Meditation doesn't have to be like the emoji we have in mind. 🧘♀️ (You are in a quiet room, crossed-legged on the floor. ) Meditation and mindfulness come in many forms. It may include the lotus position and breathing exercises, but it can also mean that you look out the window and watch the leaves blow in the wind. (My favorite mindfulness exercise is one I learned from my 6-month-old son. )
Another favorite and easy way to practice mindfulness is to choose one sound you want to hear. This can be anything, like turning on the water, the sound of your seat belt buckling in, or the window when you open or close it. Choose something simple. I talked about this recently in this podcast, with the lovely Jessica Vivian.
I also want to ask for one favor: Once you've finished reading, reach out to a friend or family member and tell them that you just thought of them—nothing more. I promise you it will make the other person smile. Strong ties with others improve emotional well-being and positively impact one's outlook on life, which will extend one's health span.
Conclusion
There are many powerful ways to enhance your health and longevity that don't require an array of fancy gadgets and gazillions of supplements.
For us women, integrating these strategies, or at least trying our best, into our daily lives can help us feel our best and live longer healthier lives. Tailor these practices to your individual needs and ensure that you feel good about them. Because let's be honest, getting older but not enjoying life isn't really desirable.
Let’s embrace the journey of longevity with optimism and a smile! And don't forget to reach out to a friend or family member. 😅