| Doctor Has a Formula for Aging Better
(This is the first of two parts discussing those who live into their 80’s and 90’s, how they got there, and how they maintain healthiness. It’s a lesson for all of us, no matter what your age.)
Dr. Eric Topol is a prominent cardiologist who has studied aging in “super agers”, those over 85. It turned out that there wasn’t much in the genes. Instead, lifestyle was important. As a group they were thinner, exercised more, and better-educated. Even at advanced ages, they continued to volunteer, dance, see friends and pursue activities that gave them purpose and enjoyment.
(Did You Know? If you are interested in testing the ages of your organs or risks of certain diseases, there are companies that analyze DNA and proteins, some of which can be found on Amazon and can even go as low as $100.)
Specifically, here are some of Dr. Topol’s recommendations.
Exercise. Aerobic and strength training. Also, resistance which can be done with inexpensive elastic bands.
Sleep. People should aspire to get a maximal amount of deep sleep. Early to bed helps this. While everyone has the “right” amount of sleep for them, Dr. Topol says the optimal amount is seven hours.
Diet. Ultra-processed foods should be reduced to the lowest amount possible. He usually eats salad with oil and vinegar with a low-fat protein like chicken or salmon. He’ll eat plain yogurt with berries and granola. No snacking between meals.
Protein. While the recommended amount is .8 grams per kilogram of weight, those over 60 he recommends 1.2 grams. So, if you weigh 132 pounds, 72 grams of protein daily is what to try for.
Lastly, there are no proven anti-aging supplements. Some, such as taurine and rapamycin, are being studied but are inconclusive. Avoid commercials and their claims.
-Amy Dockser Marcus, WSJ |
