8 minute read
Living for Longevity
By Megan Wroe, MS, RD, CNE, CLEC
Longevity has become a trendy term lately, but it’s not exactly the quest for eternal youth some may think it is, since living longer doesn’t always mean living better (especially here in the U.S. where more than half of adults over age 65 have a metabolic condition and more than a quarter of this population experiencing a debilitating fall). Instead of focusing on lifespan (ie: number of years of life), the study of longevity focuses on healthspan, or the quality of life and number of years of life without debilitating disease. Likewise, when looking at strategies that can be employed for improved longevity, we are not looking to reverse aging, but rather to enhance aging so that independence, vitality, and purpose are experienced no matter what decade or chapter a person is in.
The most common age-related diseases that degrade quality of life in later years and have a negative impact on longevity are cardiovascular disease, metabolic diseases, cancer, dementia, and osteoporosis. While risk of each of these diagnoses increases with every decade, individual risk can be significantly reduced with a variety of lifestyle strategies that should be employed early in life since the earlier the risk intervention, the greater the impact. In fact, centenarian studies have shown that many age-related diagnoses can be delayed until the last few years of life or even prevented altogether when these same lifestyle strategies are used in combination and consistently over a lifetime.
So, what are these powerful lifestyle strategies? They fall into five key areas: movement, nutrition, cognitive stimulation, sleep and socialization. Choose at least one thing to implement consistently from each category and you’ll be well on your way to living for longevity.
Movement
Moving throughout the day improves blood pressure, blood sugar, cognitive function, bone strength, overall mobility, and mood. The goal isn’t perfection; it’s consistency and variation. Cardio is great for cardiovascular health but doesn’t do a whole lot for bone and muscles. Strength training is essential for bone, muscles and glycemic control, but doesn’t do much if it isn’t partnered with some mobility work. The moral here is to do lots of different types of movement as often as you can.
Zone 2 Cardio: Walking, swimming, dancing, or biking for at least 150 minutes per week has been shown to lower cardiovascular mortality risk by 30 percent. Choose an activity you like that gets your heart rate up a little, but you could still have a conversation. This can be broken up into 10-minute increments throughout your day too!
High-Intensity Interval Training (HIIT): One weekly session of short cardio bursts (aka sprints) can improve insulin sensitivity and VO2 max—a marker of heart and lung function. A large recent study even showed that just one minute of HIIT training per week improved longevity markers by one percent! Don’t let the idea of sprints scare you – choose ANY method of movement where you can push yourself as fast as you can possibly go. This can be high knees and sprints across a field or can be kicking in a pool as fast as possible or on a stationary bike or even recumbent bike. The key is FAST and HARD. Start with just two 15 second bursts with 2 full minutes in between rest. Eventually you can do up to 10 bursts of 15-30 seconds just once a week.
Strength Training: Just two sessions per week of lifting weights can reduce the risk of Type 2 diabetes by 30 percent and helps prevent sarcopenia (age-related muscle loss), which is linked to falls and fractures. Even cooler is that heavy lifting 1-2 times per week can actually rebuild lost bone in those with osteoporosis! The key with weightlifting is doing it right, which means lifting heavier than you think. Hire a trainer to do this safely and effectively 2-3 times per week.
Flexibility and Balance Training: Tai chi, yoga, and Pilates reduce fall risk and improve joint function better than almost any other exercise modality. Yoga has also been shown to reduce inflammatory markers associated with cancer and heart disease. In general, you want to move your body in all planes and angles as often as possible to promote daily movements like unloading the groceries or even going to the bathroom!
Nutrition
What we eat daily plays a central role in managing inflammation, maintaining energy, preventing disease, and building strong tissues. As we age, the body requires more quality protein and more fiber to offset physiological changes so these should be the focus of every meal and snack.
Protein: Eating 25–30 grams of protein per meal helps preserve lean muscle mass and supports immune health. A 2020 study in The Journal of Nutrition linked higher protein intake with lower all-cause mortality in older adults. Your daily protein intake should be 1g per pound of lean body mass. If you don’t know yours, find a gym that offers body composition measurements. You can even find home scales that give good estimates!
Fiber: A high-fiber diet is linked to a 22 percent reduced risk of stroke and a 30 percent lower risk of Type 2 diabetes. Fiber also supports gut health, which affects everything from metabolism to immunity. Your goal is 25g minimum per day of plant fiber.
Colorful, Plant-Forward Eating: Foods rich in polyphenols (like berries, olive oil, and leafy greens) reduce inflammation and oxidative stress—major contributors to cancer and neurodegenerative diseases. Your goal is at least three different colors per day and at least five cups of produce per day.
Cognitive Stimulation
Keeping the brain challenged and engaged is one of the most powerful tools in delaying neurodegenerative disease.
Dual-Task Exercises: Doing movements along with cognitive tasks, such as walking while reciting words or dancing with choreography, improve memory, and executive function. Activities like dancing, yoga, and choreography-based workouts not only improve balance and mobility, but they also delay cognitive decline. A 2017 study in Frontiers in Human Neuroscience found that dancing improved brain volume in seniors more than traditional fitness, particularly in areas affected by Alzheimer’s.
Yoga and meditation improve both structural and functional aspects of the brain. Research shows yoga practitioners have greater hippocampal volume—a brain region affected early in Alzheimer’s disease.
Synapses: Learn new skills, try new hobbies, change your normal routes, engage in puzzle games – all of these things trigger new synaptic connections involved in learning and keep the brain active and vibrant, preventing cognitive decline.
Even five to ten minutes daily of reading, puzzles, language learning, or brain games can enhance memory and focus. Bonus points if it’s social, as learning boosts results.
Sleep
Quality sleep is essential for longevity—this is when the body repairs tissues, balances hormones, and clears waste from the brain via the glymphatic system, helping reduce dementia risk. Poor sleep is associated with a 33 percent increased risk of dementia, as shown in a 2021 Nature Communications study
Adults over 60 should aim for 7–9 hours per night.
Sleep Stealers (to minimize): inconsistent sleep and wake times, lack of movement during the day, lack of natural sun exposure during the day, late or long naps, caffeine after 1:00pm, blue lighting/screens an hour before bed, eating two hours before bed, hot room temperature.
Socialization
Loneliness is now recognized as a major health risk. The U.S. Surgeon General has equated its impact on mortality to smoking 15 cigarettes a day due to the significant resulting increased risk in cardiovascular disease, metabolic disease and dementia.
Socially connected older adults have lower rates of depression, better cognitive function, and fewer chronic diseases.
Those with strong social networks show better recovery from illness and are more likely to stay active and engaged.
A 2022 study in The Lancet Healthy Longevity found that social isolation increased the risk of developing dementia by 28 percent
Joining a walking group, attending a class, or even scheduling regular phone calls can help maintain this essential health pillar. The key is to have personal contact every single day. Even a trip to the grocery store to talk to the person at the counter is a social connection so stop getting groceries delivered.
Aging is inevitable, but how we age is deeply influenced by our choices. Enhancing health span doesn’t require perfection—just intention. Every walk taken, healthy meal eaten, conversation had, or new hobby tried is a vote for a stronger, more resilient version of you.
714-578-8770
Megan Wroe, MS, RD, CNE, CLEC manages St. Jude Wellness Center, an integrative wellness department of St. Jude Medical Center. St. Jude Wellness Center is located in Brea, CA and offers a variety of nutrition, fitness and restorative programs and services for prevention and condition management such as PD.
Visit their website for more information: www.stjudewellnesscenter.org
