Factors we can control for longevity

[Beendare]

It's common sense and I doubt this will be a surprise to any of us.

Study, "Following Four Behaviors after 70" essentially increases our lifespan and quality of life- on Real Clear Science

LINK

Spoiler;
Mediterranean diet,
moderate physical activity, [minimum 30min/5 days a week]
non-smoking,
and moderate alcohol consumption

 

[Mike Islander]

Missing a few biggies.

1. Do not smoke.
2. Maintain high cardiovascular fitness through regular physical activity.
3. Get consistent, high-quality sleep in adequate duration.
4. Maintain healthy body fat, muscle mass, blood sugar, blood pressure, and insulin sensitivity.
5. Eat a nutrient-dense diet based primarily on minimally processed foods.
6. Maintain strong social relationships and a sense of purpose.
7. Avoid heavy alcohol use and recreational drug abuse.

 

[Sandy Swede]

It's common sense and I doubt this will be a surprise to any of us.

Study, "Following Four Behaviors after 70" essentially increases our lifespan and quality of life- on Real Clear Science

LINK

Spoiler;
Mediterranean diet,
moderate physical activity, [minimum 30min/5 days a week]
non-smoking,
and moderate alcohol consumption

Howdy,
Newbie here and a spry 76. I walk at least 2 miles per day and do stretching exercises. Probably going to need a right knee replacement, but those are normally a piece of cake these days. I now only eat two meals per day (noon and 7 - 8 pm) of high protein. Getting my weight down. I am a firm believer that, once you stop moving, you are done.

 

[ScottRK]

The guy that brought medicine to the residents at the assisted living apartments my Dad was at said a lot of people there needed to drink more water and were dehydrated. It caught up with Dad once.

I guess you lose the sense of thirst as you age. Also the ability to process protein to maintain muscle gets restricted.

 

[hand skills]

I've heard from some that aging IS dehydration of tissue.

Babies are 75% water, and apparently it drops to 55% as we age.

Obviously there is more to it than that, but something to keep in mind...!

 

[5MilesBack]

I have longevity in my family genetics. Heck, I've been doing everything I can do to "shorten" my life, so I don't have to live in a nursing home......ever. My sister once told me, "you'll still live to 100......you'll just feel every minute of it". She might be right.

 

[Laelkhunter]

..... once you stop moving, you are done.

I am a firm believer in this too. You see the people that are riding the scooters in WalMart and they are really heavy. If they could resist the urge to get on that scooter and instead push a shopping cart around, they might actually get a benefit from it. They are doomed once they resign themselves to riding instead of walking. I understand if they have mobility problems, but some seem just lazy (sorry-don't mean to judge them).

 

[RockAndSage]

Missing a few biggies.

1. Do not smoke.
2. Maintain high cardiovascular fitness through regular physical activity.
3. Get consistent, high-quality sleep in adequate duration.
4. Maintain healthy body fat, muscle mass, blood sugar, blood pressure, and insulin sensitivity.
5. Eat a nutrient-dense diet based primarily on minimally processed foods.
6. Maintain strong social relationships and a sense of purpose.
7. Avoid heavy alcohol use and recreational drug abuse.

Nailed it. #6 is huge and underappreciated.

Within it, I'd also add trying to be around children in general, and providing teaching/mentoring to younger people - just being around the young keeps a lot of older people much sharper, engaged, and feeling a sense of meaning, purpose, and worth. It's also why warehousing the elderly is the fast-path to them dying.

One additional thing, is to do things that actively challenge the mind - puzzles, games, figuring out projects, etc. Without mental sharpness, people tend to let the rest of their bodies and lives go.

 

[Boarmaster]

The list is likely endless of things to have better health as we age. But I like the idea of the list of four things to get you started. I think many get overwhelmed with the vast amount of information and differing opinions that get tossed their way. One thing that is for sure, how much you move and what you eat and drink is a great start. And you can start at any age.

 

[KnightExtreme]

Yep cut out all Alcohol about 5.5 years ago now and seems to have been a benefit for me. Also like my 95 YO Father says watch would you eat... We did not expect him to make to 85 but he still "kicking the can down the road" (Surprisingly and he rarely drinks alcohol also) I hope to make it to at least 80 - fingers crossed!
(Have also not smoked in 40 years, still cut my lawn with a push mower (for some exercise) & park far out in a parking lot for some extra walking... Trying ...
KE

 

[Pony Soldier]

I believe that successful ageing requires two full components. Of course the first is physical activity. As a rancher thst is easy. The life requires it. Fencing, haying, gathering the winters wood are all part of it. You have to pay attention to what your body tells you and push the limit carefully. It's easy to say you are old and prepare for elder care.

Here in the west, trail recon or maitenance provides access as well as pre-season conditioning.

The other half is mental exersizes. Memory, design, planning, etc. keeps your brain functioning. If you don't challenge your brain, it will drift away and pretty soon all you will be qualified for is running for public office.

 

[UPThunderbolt]

You folks got a lot of it right, but you’ve missed one of the most important factors for men. We all need a good woman who will push us to the doctor’s office when we think the symptoms are no big deal.

 

[North of 60]

Great thread which unfortunately most seniors will not follow.

Y'all have listed some great suggestions...staying hydrated and eating whole foods (not the standard american diet), cardio, strength, and flexibility training, mental challenges, excellent sleep, good relationships, and purpose, and an appointment pusher/maker . The book Outlive by Peter Attia speaks to a lot of this.

The only 2 I would add are fun and spirituality.

 

[Predator_SD]

Hate to burst everyone’s bubble but the single biggest thing giving an indication as to how long you may live is genetics. And there isn’t anything any of us can do about it.

That being said, the things we can change to maximize those genetics are eat right, stay active, and stay engaged. If you have nothing to get out of bed for every day you’re toast.

But even at that some fat guy who drinks like a fish and considers moving from his couch, to his truck, to the bar, then back to his couch later exercise has a decent chance of outliving you if his parents, grandparents, great gradparents, uncles, etc lived to 95-100. My Father in Law is currently living just like this and just turned 85. He has the absolute unhealthiest lifestyle you’d could imagine but his old man made 96 and his grandfather hit 101! I have no doubt he makes 95 living off of beer and bar pizza.

 

[North of 60]

OP was discussing factors we can control that will help most people have a longer healthspan...

 

[eddielasvegas]

Since @Predator_SD made his post that is loosely connected to my post, I'll throw my 2 cents in and you know what they say, something is usually worth what you pay for it.

Living a long life is way, way overrated. Quality of life is the goal for me. YMMV.

Don't be reckless or a complete dumbass in life, but if you love cheeseburgers eat 'em. If you enjoy sucking a butt, smoke 'em if you got 'em. And if wine or bourbon is your thing, drink it.

Come with me to my Mom's ALF (assisted living facility) a few times and the last thing you'll want to do is live a long life. She's been there five+ years and I'm certain she's got at least five more.

My Mom will be 94 in a month and can do none of her instrumental ADLs and is losing her ability to do her basic ADLs. That is the case with many at her ALF.

Of sure, there is the 1 or 2 out of 100 octogenarians or nonagenarians that have a a high degree of independence, but I would hate to live a "longevity" lifestyle (you know, not doing the things I enjoy) to end up like everyone at my Mom's ALF. The percentages say you will if you live long enough.

I'm a percentages guy and the percentages tell me if I live a long life (I define that as ~85+), I will not run the Boston Marathon or kill that 400 bull elk and then drop dead the next week. It'll be a long and gradual decline that will lead me to my nearest ALF. That's not my choice for me or my family. Again YMMV.


Eddie


P.S. This was 20 years ago in Boston. I had a coworker whose total cholesterol was 400+. Off the charts high, right? His doc said lifestyle changes like mentioned in the original post can only reduce his numbers by about 10% and the genes you got are what determines your longevity.