Simple, Practical, Science-Based Tips for a Long Healthy Life from Experts in Nutrition and Exercise Science
Post written by Dr. Bob Murray
Super Seniors or Super Agers is a label coined to describe adults over age 80 who have the memory abilities at least at the level of individuals 20-30 years younger. And with physical capabilities similar to or better than those of younger people. Scientists report that Super Seniors have dozens of different traits that appear to be ideal for a long healthspan. One obvious example is blood pressure. It has long been known that having a blood pressure that is neither too high nor too low contributes to good health. Super Seniors also have low levels of depression.
In short, Super Seniors are the healthiest of the healthy, having never been diagnosed with a major disease such as cancer, heart disease, diabetes, dementia, or respiratory (lung) disease. So, what sets the stage to endow Super Seniors such good fortune? You might be tempted to say genetics but the role for longevity genes is a small one with estimates that only 15-30% of lifespan is heritable. Lifestyle is an obvious and important part: smoking is bad; regular physical activity is good; maintaining a healthy weight and eating a healthy diet is good.
Super Seniors are busy. They lead physically and socially active lives. They read, they garden, they travel. They spend lots of time with family and friends. Some still work. All keep their bodies and brains actively engaged.
Super Seniors typically have children and often had them later in life. They also had parents who outlived the predicted lifespans of their generation.
What Does It Mean For You?
- Don’t blame genetics. Genetics may load the gun, but lifestyle pulls the trigger.
- Eat well; don’t fall for the latest fad or supplements that promise long life. Eat a variety of fruits, vegetables, whole grains, beans, peas, lentils, nuts, olive oil, and fatty fish like salmon or tuna.
- Move often. A recent study estimated that about 110 000 deaths per year could be prevented if US adults aged 40 to 85 years or older increased their moderate-to-vigorous physical activity intensity by just a small amount of 10 minutes per day.
- Stay busy, both physically and mentally. Keep learning new things.
- Get good quality sleep. Adults need about 8 hours of sleep each night. Consider a drink of herbal tea in the evening to help relax.
- Super Seniors have children, often later in life. If you don’t have children, spend time with time with younger, active people. Volunteer at a local school, get involved in a mentorship program, or Facetime with grandchildren, great nieces, and nephews.
Next time, we will talk about B is for Breakfast? Is it the most important meal of the day? Stay reading to find out.
Dr. Chris Rosenbloom and Dr. Bob Murray, co-authors of Food & Fitness After 50, use their expertise and education in nutrition and exercise to translate science into easy-to-digest bites to inform and enlighten readers on all things healthy aging. Chris, a nutrition professor emerita, a registered dietitian, and a gerontologist, and Bob, an exercise physiologist, researcher, and hydration expert, believe it is never too late to eat well, move well, and be well.
