As I begin dipping into my 40s, I've found that thoughts of mortality are becoming more prominent. It’s as if my social media feed can sense this shift, bombarding me with ads and posts about red light therapy, cold plunges, and anti-aging products. I know I'm not alone in this experience; many of us are grappling with or have already come to terms with the reality of aging. In fact, people over 40 are spending millions each year on strategies to slow the process, or at the very least, mask its effects.
I'm still unsure if my goal is really to live well into my 90's like my father. He spent the last 5 years barely mobile and thanks to dementia, mostly had no idea what was ever going on. I think I'm more interested in being relatively healthy, happy, and easily mobile at least far into my 80's. However, given our current state of environment, sedentary culture, and toxic food system, it's going to be a heck of a fight. My parents had an advantage in that they grew up eating foods that they had grown and picked themselves. They were middle aged before processed foods bombarded the shelves, unlike myself who started early eating cereal, inflammatory chips, microwaved popcorn and TV dinners. I'm still hoping those Flintstone vitamins helped me in some capacity (fingers crossed).
I don't know about you, but I tend to be a bit of a planner by nature and as such I have well established plans to prevent chronic disease. But I’m curious: What does the science actually say about longevity specifically? What other ways can we all incorporate evidence-backed practices into our lives in order to delay aging or at least age healthfully?
What Ages Us?
First we need to look at what factors are affecting our aging. There are a numerous amount of variables that impact the cellular and molecular processes underlying the changes in aging. Currently most research out there is observational and correlative at best. In this case though, I certainly wouldn't discount it. Large scale observational data can still give patterns and clues that are highly valuable. How we age is incredibly bioindividual and based on a complex system of functional factors that work synergistically like: Genetics, Behavioral functioning, Psychological functioning, Cognitive functioning, and Social functioning.
Genetics:
Genetics may be our blueprint, but they're not our destiny. While we can't change our DNA, other factors can influence (delay or accelerate) how our genes are expressed. This is why lifestyle has been determined to be a stronger determinant of health and life span than genetics. Rather than thinking of our genetics as an unchangeable fate, we can think of them as a foundation that we have some ability to influence by focusing on what we can control in order to optimize our chances of aging well.
Behavioral Functioning:
This is the factor that is most commonly talked about, and for good reason. It includes sleep, diet, physical activity, and even voluntary exposure to certain toxins such as the cleaning, cosmetics and body care products that we choose to buy. Each of these behaviors have a profound affect on us at the cellular level and therefore can also influence other factors. For example, It's common knowledge now that both sleep and diet impact our cognitive functioning and that diets rich in antioxidants help protect cells from oxidative stress which could potentially delay symptoms of aging.
Our nation's longest running study on aging, the Baltimore Longitudinal Study of Aging (BLSA) which began in 1958, has given researchers much insight on the many factors that influence our aging including physical activity. As we age we lose muscle mass and strength which causes us to decline into a lack of mobility and even disability. In fact, older adults with declining physical function are at a greater risk of dying. BLSA Researches have now determined that an important factor in aging healthfully is to maintain a routine of both walking and strength training.
Although studies on people living into and beyond their 90s do show that they tend to not be obese and generally eat a healthy diet, that's not the entirety of the commonalities between them. These behaviors are hugely influential on whether we live into our elder years, but there is so much more to it than one might think.
Psychological Functioning:
When you think about aging you might not immediately consider how psychology may play a part. Researchers are now finding that your control beliefs (like faith), self-efficacy, anxiety levels, and personal perspective may impact how you age. For example, optimism is being linked to longevity while neuroticism and depression may be associated with a shorter lifespan. The ability to "laugh it off" and have a playful sense of humor has been observed to be common among the oldest of the elderly.
Cognitive Functioning:
This is another obvious factor since many of us middle-agers are already blaming memory lapses on our age. Cognitive functioning is probably the factor that is most susceptible to influence and refers to our ability to think, make decisions, remember, and learn. Some changes in memory and learning are normal as we age, but factors such as a high-glycemic diet, chronic stress, loneliness, and physical inactivity can accelerate cognitive decline.
Social Functioning:
When I imagine myself in my 80s, I see a life filled with joy, surrounded by close friends and family. Unfortunately, this hasn't been the case for my own elderly parents. With no surviving friends and most of our family living in different states, their social circle has gradually faded. This has made me reflect on the importance of social functioning (our ability to engage with society and maintain strong social connections) as I age.
Science consistently shows that people with strong social connections tend to be healthier, happier, and live longer. Research suggests this could be due to the way socializing reduces stress and improves immune function. Engaging with others provides emotional support, mental stimulation, and even physical benefits, as socially active individuals are more likely to stay active and maintain healthy habits. This is why social functioning becomes even more important as we age.
What Can We Do?
From the research, here are some tips to help you age healthfully and happily:
- Make a habit of daily activity such as walking in nature.
- Take up a leisurely activity like golf or racquetball.
- Maintain muscle mass with strength training.
- Try intermittent fasting to slow the aging process.
- Take daily vitamin and mineral supplements such as a multivitamin to delay cognitive decline.
- Spend more time nurturing and cultivating your social circles to boost your immune system and reduce stress.
- Support healthy collagen levels by reducing glycation.
- Reduce the signs of skin aging by reversing Type 2 Diabetes and Insulin Resistance using a whole-foods based, low-carb way of eating.
Maybe the secret to aging healthfully and happily isn't all that we think it is. Perhaps instead of spending hundreds on "miracle" products and creams we should focus on what truly nurtures our well-being: spending time in nature, cultivating meaningful relationships, and embracing the joys of family and friends.
To age gracefully, we might also benefit from simple, science-backed habits like intermittent fasting, avoiding high-glycemic foods, and keeping our minds sharp through continuous learning and new experiences to stave off cognitive decline.
Ultimately, healthful aging is about more than just looking young for your age, it's about living well. However you choose to take action to support healthful aging, just be sure that you laugh a lot, so that your wrinkles will at least end up in all the right places.