longevity Expert Reveals Lifestyle Secrets to Add Decades to Healthy Lifespan
SAN FRANCISCO,CA – A physician’s intensive study of exceptionally healthy seniors is yielding actionable insights into extending lifespan and improving quality of life. Dr. Eric Topol, based on research involving over 1,400 Americans aged 80-105 wiht no history of major chronic diseases like cancer, heart disease, or Alzheimer’s, outlines a series of lifestyle adjustments he believes can add 10-20 years of healthy aging.
“Knowing that our genes do not determine our aging. If we make the right changes in our lifestyle, we can add 10-20 years to healthy aging,” Dr. Topol states.
His recommendations span several key areas:
Balance & Movement: Recognizing age-related balance decline, Dr. Topol advocates for daily balance exercises, starting with simple activities like standing on one leg while performing routine tasks. “Balance strengthens the connection between the brain and the body. Daily applications improve both life and quality of life,” he explains, suggesting the use of foam pads to increase difficulty.
Sleep Hygiene: After personally addressing his own sleep issues,Dr. Topol emphasizes the importance of consistent sleep schedules and avoiding late-day consumption of heavy foods, alcohol, and excessive fluids. He highlights the critical role of deep REM sleep in brain detoxification, noting that sleep deprivation increases inflammation and the risk of serious diseases.
Diversified Exercise: Dr. Topol maintains a daily one-hour exercise routine incorporating resistance training, aerobic activity, kettlebell exercises, and rope jumping. he cites research indicating that even one hour of weight training per week reduces the risk of death by 25%, and notes exercise’s positive impact on sleep, mental health, and bone density. He also points to the “anti-aging effect” of learning new movements.
Mediterranean Diet: Dr. Topol’s diet centers around Mediterranean cuisine, prioritizing olive oil, nuts, fruits, vegetables, fish, and legumes. He reports consuming yogurt and fruit for breakfast and fish or a lean salad for dinner, and has abstained from red meat for 45 years, actively avoiding processed and ultra-processed foods.
Social Connection: The pandemic underscored the importance of social relationships, according to Dr. Topol.”Loneliness seriously affects health. Research shows that those who have strong social ties show that the risk of death is lower,” he says, cautioning that technology can exacerbate loneliness, particularly for men and young people.
Moderate Alcohol Consumption: dr. Topol acknowledges potential social and mental health benefits from moderate alcohol consumption, emphasizing the importance of keeping intake low.
Nature & Lifelong Learning: He advocates for spending time in nature, combining the benefits of exercise, social interaction, and environmental exposure. Dr. Topol also stresses the importance of pursuing new hobbies, continuous learning, and having a sense of purpose to maintain cognitive function.
(Source: Newspaper oxygen)