People are living longer now, and there is an increasing urgency to find answers to the question: How do we maintain our health into old age? Especially since with aging, the risks of diseases such as arthritis, diabetes, and heart disease increase, all affecting the quality of daily life.
In this report from the "Daily Mail", experts in geriatric medicine summarize the most important habits that help a person enjoy their later years to the fullest.
Experts refer to the quality of later years as "healthspan," and the difference between lifespan and healthspan is that the former measures the period from a person's birth to their death, while the latter refers to the duration a person can enjoy their later years.
Here are the most important healthy aging habits:
Living purposefully
Dr. Erin Martinez, an Assistant Professor at Kansas State University and a specialist in healthy aging, says the first way to live a better and longer life is to live with a purpose.
This means having a clear "reason" for your days.
Researchers have found that those with a higher sense of purpose in life were 28% less likely to suffer from cognitive impairment - including dementia.
Staying socially connected
Researchers then recommended staying socially connected, which has long been known to help prevent cognitive decline of memory and the brain.
Numerous studies have shown that social isolation causes memory loss in the elderly and may lead to dementia. Continuous feelings of loneliness over a long period can shrink the size of the brain.
A study conducted by Harvard University, which lasted for over 87 years, found that the quality of relationships is the strongest indicator of a long, happy, and healthy life.
Maintaining relationships with different generations
It is likely that those we surround ourselves with influence many aspects of our lives, including diet, mental health, and mortality rates, as explained by Dr. Sebastian Brandhorst from the University of Southern California.
He continued: "Social integration and meaningful relationships reduce inflammation, lower stress hormone responses, and decrease all-cause mortality just as effectively as quitting smoking."
Having relationships with different generations reduces isolation and makes a person more immersed in life developments.
Avoiding risky behaviors
It may be obvious to avoid risky behaviors as much as possible. In other words: "The surest way to prolong life is not to shorten it."
It has long been known that habits like smoking, alcohol consumption, drug use, and distracted driving can increase the risk of premature death.
Volunteering and community service
Longevity experts praise donating time, skills, and energy to something you care about.
Dr. Martinez said, "Volunteering creates social bonds, encourages physical activity, and enhances a sense of purpose that directly battles loneliness and depression."
A 2005 study found that volunteers who are 70 and older, who regularly volunteer, have significantly lower mortality rates than non-volunteers.
Likewise, highlighting its benefits, a major review found many studies showing that it increases people's happiness.
Adjusting meal timing
There is strong evidence that a Mediterranean diet rich in vegetables, fruits, nuts, legumes, and whole grains, while reducing highly processed foods, is best for your health.
However, one expert in the article pointed out that the timing of meals throughout the day is also important. For example, starting breakfast at 8 and consistently having dinner around 6 pm is a simple dietary pattern that balances digestive function.
While some have suggested eating within an 8 or 10-hour window, disturbing research has linked an 8-hour restricted time period with a 91% increased risk of death from cardiovascular diseases.
Regular sleep schedule
"Sleep is the body's repair program." "Regular sleep timing and quality restore metabolic balance, maintain vascular functions, and stabilize immune signaling."
Guidelines indicate that a healthy adult should get between 7 to 9 hours of sleep each night.
Research has shown that long-term lack of sleep increases the risk of high blood pressure, diabetes, obesity, depression, heart attacks, and strokes.
