We humans may be the only species that is aware of our mortality. We obsess over how to put off the inevitable and, if that doesn’t work out, how to make the most of our lives. For most of our existence as a species, there was little we could do about aging or dying. In fact, for most of history, most of us died long before we actually aged. Over the past few decades, molecular and cellular biologists have made progress in understanding the causes that underlie aging, increasing the potential for counteracting aging itself.
Scientists are investigating many mitigating factors: beneficial pathways triggered by caloric restriction that improve health indicators in ancient animals; targeting senescent cells that secrete inflammatory compounds that we accumulate as we age; increasing our stem cell numbers; and revitalization of energy-metabolizing mitochondria in our cells.
All of them show promise, but it will take some time before they are proven to be effective and unthreatening in humans. While we wait for the biomedical establishment to come up with effective ways to combat aging itself, there are three elementary measures that leverage what we know about advances in biology and medicine to keep us robust as we age.
Eat less
A calorie-restricted diet means consuming the absolute minimum of calories while still getting all the nutrients you need. For most people, this diet is tough to follow. It has been reported to sluggish wound healing, may escalate susceptibility to certain infections, cause loss of muscle mass, feeling chilly, and loss of libido. However, a moderate and balanced diet should provide many of the benefits seen with a calorie-restricted diet. Michael Pollan said it best: Eat food. Not too much. Mainly plants.
Keep practicing
Physical activity turns on many pathways that stimulate mitochondrial production. It also helps maintain muscle and bone mass, which is a stern problem as we age; prevents diabetes and obesity; improves sleep; and strengthens immunity. Aerobic exercise improves cardiovascular health; weight-bearing exercises aid maintain muscle mass. Both are significant.
Make sure you get enough sleep
Every animal deserves an equivalent of sleep, as it is imperative for life. Sleep is involved in repair mechanisms that prevent the accumulation of damage to our cells, and lack of sleep increases the risk of many diseases associated with aging, including cardiovascular disease, obesity, cancer and Alzheimer’s disease. We must make sure that we get the appropriate amount of sleep.
Take advantage of synergy
A combination of diet, exercise and sleep will be more beneficial than any current therapy. All three agents work synergistically. Each of them will make it easier to implement the other two. For example, exercise will aid you sleep better. Moreover, they will all aid with other things that can aid with robust aging, including preventing obesity, which is a stern cause of many diseases of ancient age.
Also pay attention to these factors
Stress. Stress is known to have widespread metabolic effects that are harmful to health and accelerate aging. Reducing stress is always tough, but the three actions mentioned can also aid you reduce stress.
Insulation. Many population-based studies indicate loneliness results in indigent health in ancient age. In an increasingly fragmented society, it is significant to maintain and nurture our social connections as we age.
Intention. People with a sturdy sense of purpose were healthier and died less often. One study found that an effective way to gain a sense of purpose is to volunteer in activities that provide social interaction and benefit the community or society.
And get routine check-ups
In addition to these measures, there are some elementary health precautions we should all take as we age. It is significant to have routine and early check-ups for blood pressure, cholesterol and diabetes. All of these conditions can be easily and cheaply treated to escalate our chances of good health as we age. In addition, good markers are becoming available for early diagnosis of a number of treatable diseases, including some types of cancer. Early detection of breast, cervical, colorectal, skin and prostate cancer can improve clinical outcomes.