As we age, focusing on healthy aging rather than just longevity can significantly enhance our well-being. Cardiologist and longevity expert Dr. Eric Topol shares evidence-based habits that help slow biological aging and promote disease-free living. These habits, highlighted in his new book “Super Agers: An Evidence-Based Approach to Longevity,” provide actionable insights for aging healthier:
Strength Training at Least Three Times a Week
Exercise is crucial for slowing down aging and preventing diseases. Strength training, specifically, is linked to improved bone density, better balance, and a reduced risk of falls—critical as we age. Dr. Topol emphasizes incorporating resistance training into your routine to boost physical strength and overall health.
Follow a Mediterranean Diet
A Mediterranean diet, rich in plant-based foods, whole grains, legumes, and healthy fats, has been scientifically proven to promote longevity. Dr. Topol highlights its long-term benefits, including a lower risk of chronic diseases like heart disease and cancer. He follows this diet to maintain his health, particularly enjoying nuts and fiber-rich foods.
Avoid Ultra-Processed Foods
Ultraprocessed foods, which are high in unhealthy fats, sugars, and salt, are linked to a greater risk of heart disease and Type 2 diabetes. Dr. Topol avoids these foods, advocating for a more natural, whole-foods approach to nutrition.
Get Enough Deep Sleep
Quality sleep is essential for healthy aging. Dr. Topol underscores the importance of uninterrupted deep sleep for brain health, which can decline with age. He tracks his sleep and has made adjustments to ensure he gets more restorative sleep, improving his overall health and cognitive function.
Don’t Take Unnecessary Supplements
Contrary to the booming supplement industry, Dr. Topol advises against taking supplements unless there’s a proven deficiency. A balanced diet with a variety of whole foods provides all the nutrients you need. He stresses that supplements often don’t improve health outcomes and are essentially wasted money.
Connect with Others
Social interactions are vital for mental health. Dr. Topol stresses that maintaining social connections can reduce the risk of depression, dementia, and early death. He encourages combating loneliness by actively engaging with others to promote emotional well-being.
Spend Time Outdoors
Being in nature has numerous benefits, both mentally and physically. Dr. Topol highlights the positive effects of spending time outdoors, including reduced stress, improved mood, and increased physical activity. Additionally, sunlight helps boost vitamin D levels, which is essential for overall health as we age.
These simple yet powerful habits, when consistently practiced, can significantly enhance both the quality and length of your life, allowing for healthy aging as you grow older.
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