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Humans may be the only species aware of our mortality. We are obsessed with how to postpone the inevitable and, failing that, how to make the most of our lives. For much of our existence as a species, we could do little about aging or death. In fact, for most of history, most of us died long before we grew old. In recent decades, molecular and cellular biologists have made progress in understanding the underlying causes of aging, raising the possibility of addressing aging itself.
Researchers are exploring many mitigants: the beneficial pathways triggered by caloric restriction that improve health markers in old animals; targeting senescent cells secreting inflammatory compounds that we accumulate as we age; increase our number of stem cells; and revitalize the mitochondria that metabolize energy in our cells.
These are all promising, but it will be some time before they are proven effective and safe in humans. While we wait for the biomedical establishment to find powerful ways to address aging itself, there are three simple measures that use our understanding of advances in biology and medicine to keep us in good health as we age.
eat less
A calorie-restricted diet means consuming the minimum number of calories while still getting all the nutrients we need. This diet is difficult for most people to follow and has been reported to slow wound healing, possibly make you more prone to certain infections, cause muscle loss, feeling cold, and loss of libido. However, a moderate, balanced diet should provide many of the benefits seen in a calorie-restricted diet. Michael Pollan said it best: eat. Not too much. Mainly plants.
Keep exercising
Physical activity activates many of the pathways that stimulate mitochondrial production. It also helps maintain muscle and bone mass, a serious problem as we age; counteracts diabetes and obesity; improves sleep; and strengthens immunity. Aerobic exercise improves cardiovascular health; Weight-bearing exercise helps maintain muscle mass. Both are important.
Get enough sleep
All animals have the equivalent of sleep, because it is essential for life. Sleep participates in repair mechanisms that prevent the buildup of damage in our cells, and lack of sleep increases the risk of many diseases of aging, including cardiovascular disease, obesity, cancer, and Alzheimer’s disease. We need to make sure we get enough sleep.
Embrace synergy
The trio of diet, exercise and sleep together will be more beneficial than any current therapy. These three measures are all synergistic. Each of these will facilitate the realization of the other two. For example, exercise will help you sleep better. Plus, they will all help with other things that can support healthy aging, including preventing obesity, which is a serious cause of many diseases of old age.
Be attentive to these factors as well
Stress. Stress is known to have widespread metabolic effects that are detrimental to health and accelerate aging. Reducing stress is always difficult, but the trio of activities mentioned can also help reduce it.
Isolation. Many population studies indicate that loneliness results in poor health in old age. In an increasingly fragmented society, it is important to maintain and nurture our social connections as we age.
Aim. People with a strong sense of purpose were healthier and less likely to die. One study found that an effective way to gain a sense of purpose was to volunteer in activities that provide social interaction and bring benefits to the community or society.
And get routine checkups
Beyond these measures, there are some simple health precautions we should all take as we age. It is important to have routine and early checks for blood pressure, cholesterol and diabetes. All of these conditions can be treated easily and inexpensively to increase our chances of good health in old 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 (bowel), skin, and prostate cancer can improve clinical outcomes.