Introduction to Healthy Aging
Decisions, decisions! Every day, we make choices about our diet, exercise, sleep, interaction with others and management of stress. These small, seemingly innocuous picks really add up, significantly affecting how we age by influencing biological processes such as cellular inflammation, oxidative stress and the function of our organs.
To learn how to age better, US News & World Report recently picked the brains of 53 members of its Medical Review Board and Best Diets Panel, which include medical doctors, registered dietitians, fitness experts and pharmacists.
Physical health is just one part of aging well. Your mental, emotional and social well-being is important too. Vitalina – stock.adobe.com
The Basics of Aging Well
“The message from the experts is simple and direct: Focus on the basics. Prioritizing daily physical activity and a healthy diet is the most effective way to ensure healthy aging,” said Shanley Chien, senior editor of health at US News. “These habits don’t have to be drastic, overnight changes, but they’re day-to-day practices that can have significant impacts on our longevity, allowing us to live longer, healthier lives.”
Common Mistakes that Accelerate Aging
The survey also revealed the four common mistakes that make people age faster — call ’em health hiccups that can sabotage well-being over time.
Inactivity
Fifty-seven percent of the panelists said the lack of regular exercise accelerates aging. Exercise has been shown to preserve the length of telomeres — the protective caps on chromosomes — thereby slowing biological aging at the cellular level and reducing the risk of age-related diseases. Eating a hamburger on the couch won’t satisfy your body or your mind. zinkevych – stock.adobe.com
Research has linked inactivity to shorter telomeres, low-grade inflammation and the loss of muscle mass. The Physical Activity Guidelines for Americans states that adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening each week.
Smoking
Over 28 million US adults — about 11.6% of the adult population — admitted in 2022 that they smoke cigarettes. Smoking is the leading cause of preventable disease and death in the US and worldwide. Mr Korn Flakes – stock.adobe.com
Smoking damages cells and weakens the immune system, fueling the risk of lung cancer, heart disease, stroke, Type 2 diabetes and chronic obstructive pulmonary disease, among other health issues. With 34% of the US News vote, smoking was named the second-worst aging sin.
Junk Food
Poor sleep and bad eating habits tied for third, at 30%. Studies suggest that ultra-processed foods like hot dogs, chips and soda comprise up to 70% of the American diet. Physical activity and a healthy diet are the top 2 habits to adopt to age well, while these four will set you back biologically. Courtesy of US News & World Report
Obesity, Type 2 diabetes, certain cancers, depression, anxiety and even premature death are among the severe health problems linked to junk food.
Sleeplessness
For its part, sleep is crucial for essential brain functions like cellular repair, memory consolidation and the clearing of toxins and waste products. Experts recommend adults strive for seven to nine hours of shut-eye a night.
A Holistic Approach to Healthy Aging
“While a lack of exercise is a major concern, our survey revealed that many experts also cite poor sleep hygiene, unmanaged chronic stress and a lack of meaningful connection as significant, yet often overlooked, healthy aging mistakes,” Chien said. “A true healthy life isn’t only about what’s on your plate or how often you hit the gym — it’s also about a holistic approach that includes mental, emotional and social well-being.”
Conclusion
In conclusion, breaking the four bad habits of inactivity, smoking, junk food, and sleeplessness can significantly improve one’s chances of aging well. By prioritizing daily physical activity, a healthy diet, and sufficient sleep, individuals can reduce their risk of age-related diseases and improve their overall quality of life. It’s never too late to make a change and start adopting healthier habits.
FAQs
Q: What are the four common mistakes that accelerate aging?
A: The four common mistakes that accelerate aging are inactivity, smoking, junk food, and sleeplessness.
Q: How much physical activity should adults aim for each week?
A: Adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening each week.
Q: How many hours of sleep should adults strive for each night?
A: Adults should strive for seven to nine hours of sleep each night.
Q: What is the leading cause of preventable disease and death in the US and worldwide?
A: Smoking is the leading cause of preventable disease and death in the US and worldwide.
