They were randomly placed in either a moderate exercise program or a comparison group without structured exercise. The exercise group gradually worked up to minutes of weekly activity. This included brisk walking, strength and balance training, and flexibility exercises.
Another sure way to improve your chances for a longer, healthier life is to shed excess weight. BMI is an estimate of your body fat based on your weight and height. Talk with a doctor about reaching a healthy weight. Studies in animals have found that certain types of dietary changes—such as extremely low-calorie diets—can lead to longer, healthier lives. These studies offer clues to the biological processes that affect healthy aging.
But to date, calorie-restricted diets and other dietary changes have had mixed results in extending the healthy lives of people. Not smoking is another pathway to a longer, healthier life. But data suggest that from the moment you stop smoking, there are health benefits. Get smart. Sign up for our email newsletter. Sign Up. Support science journalism. Knowledge awaits. See Subscription Options Already a subscriber? Create Account See Subscription Options.
Continue reading with a Scientific American subscription. Subscribe Now You may cancel at any time. They investigate the details of the ageing process with a view to finding ways to prevent it at its root, thereby fending off the whole slew of diseases that come along with ageing.
Life expectancy has risen in developed countries from about 47 in to about 80 today, largely due to advances in curing childhood diseases. But those longer lives come with their share of misery. The standard medical approach — curing one disease at a time — only makes that worse, says Jay Olshansky, a sociologist at the University of Chicago School of Public Health who runs a project called the Longevity Dividend Initiative, which makes the case for funding ageing research to increase healthspan on health and economic grounds.
By tackling ageing at the root they could be dealt with as one, reducing frailty and disability by lowering all age-related disease risks simultaneously, says Olshansky. Evidence is now building that this bolder, age-delaying approach could work. Scientists have already successfully intervened in ageing in a variety of animal species and researchers say there is reason to believe it could be achieved in people.
Reason for optimism comes after several different approaches have yielded promising results. Some existing drugs, such as the diabetes drug metformin, have serendipitously turned out to display age-defying effects, for example.
Several drugs are in development that mimic the mechanisms that cause lab animals fed carefully calorie-restricted diets to live longer. Others copy the effects of genes that occur in long-lived people. One drug already in clinical trials is rapamycin, which is normally used to aid organ transplants and treat rare cancers. Other drugs set to be tested in humans are compounds inspired by resveratrol, a compound found in red wine.
In , Sinclair published evidence that high doses of resveratrol extend the healthy lives of yeast cells. Although development has proved more complicated than first thought , GSK is planning a large clinical trial this year, says Sinclair. He is now working on another drug that has a different way of activating the same pathway.
One of the more unusual approaches being tested is using blood from the young to reinvigorate the old. The idea was borne out in experiments which showed blood plasma from young mice restored mental capabilities of old mice. Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts 59 , 60 , However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life 62 , 63 , 64 , Maintaining an optimistic outlook on life can be beneficial, too.
Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases 68 , 69 , 70 , 71 , A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan 73 , Finally, one study reports that providing support to others may be more beneficial than receiving it.
In addition to accepting care from your friends and family, make sure to return the favor Conscientious people may also have lower blood pressure and fewer psychiatric conditions, as well as a lower risk of diabetes and heart or joint problems This might be partly because conscientious individuals are less likely to take dangerous risks or react negatively to stress — and more likely to lead successful professional lives or be responsible about their health 79 , 80 , Conscientiousness can be developed at any stage in life through steps as small as tidying up a desk, sticking to a work plan, or being on time.
For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease 82 , 83 , 84 , 85 , Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of mg per day — around 4 cups of coffee 97 , Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day. Sleep is crucial for regulating cell function and helping your body heal.
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity. These are all linked to a shortened lifespan , , , On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan These include drinking coffee or tea, exercising, getting enough sleep, and limiting your alcohol intake.
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