With advancements in medicine and public health, the average lifespan has continued to climb over the last century. Now, it’s projected to hit 95 by 2040.
But just because we are living longer doesn’t necessarily mean we are living well-er. In fact, according to the Institute of Health Metrics and Evaluation, we are living longer, but the number of years we spend in disability is also increasing.
At this year’s Integrative Health Symposium in New York City, Dr. Tara heard Dr. Robert Rountree, MD talk about “Pathways to Longevity.” In his lecture, there were three “hacks” that came up over and over again. These are activities that help slow one or more of the basic mechanisms of aging–things like shortened telomere length, increased oxidative stress and decreased mitochondrial capacity.
1. Regular exercise. No need to run a marathon, the real magic is in HIIT (high-intensity interval training)–small bursts of high-intensity exercise followed by rest periods. There are many different programs available online. Start low and go slow if you are new to exercise, or work with an experienced trainer. And if you don’t feel up to HIIT? Remember there’s plenty of magic in any exercise.
2. Calorie restriction. Calorie restriction is NOT dieting. It’s about eating fewer calories (up to 30%), while at the same time getting sufficient vitamins and minerals. This means avoiding high calorie “empty” foods like simple carbs and increasing low-calorie, nutrient-dense foods like fruits and veggies.
3. Social supports. Humans are pack animals. We are happiest and healthiest when we are together. Turn off the screen and connect to someone.
In addition, based on the research, two supplements kept coming up as winners for supporting your biochemical pathways: green tea and curcumin.
Whether you decide to incorporate these two substances into your diet or decided to take them in a supplement form, the evidence would suggest they are worth considering!
Here’s to a longer and healthier life!
Bonus: this chart summarizing the impact of different factors on aging is a great visual!