9 things health experts wish you’d do in midlife to increase longevity
How you care for yourself at this life stage matters a lot for your later years.
Midlife years are crucial for longevity. Experts stress that habits formed during this period can significantly impact later years. Cardio-respiratory fitness, social relationships, gut health, muscle strength, protein intake, regular physical activity, and vaccines all play important roles in aging healthily.
Cardio-respiratory fitness is a key predictor of longevity. Dr Guillem Gonzalez-Lomas recommends interval training, such as alternating between sprints and rest for a few minutes during workouts. This intense workout, though shorter, maximizes benefits.
Social connections are vital for health. Dr Ezekiel Emanuel emphasizes that social interaction ought to be viewed as a wellness intervention, possibly the most important one. Joining friends for walks, workouts, or grocery runs helps maintain social ties while staying active.
The gut microbiome, a collection of trillions of organisms in the digestive system, is closely linked to immune health and inflammation control. Experts suggest consuming fermented foods like yogurt, kimchi, kombucha, kefir, and sauerkraut to nurture a healthy gut.
Muscle strength and resistance training are also important for longevity. Dr Gonzalez-Lomas advises incorporating weights into your routine, even if you're new to it. The goal is to feel your muscles working and tired during the workout.
Muscle loss starts in the 30s and accelerates in the 60s. Adequate protein intake, around 0.8g to 1.2g per kilogramme of body weight, can help counteract this loss. Dr Elena Volpi recommends spreading protein throughout the day, not just at one meal.
Regular movement, not just structured exercise, is beneficial. Aim for about 7,000 steps daily, which can decrease mortality and age-related diseases. Simple changes like taking stairs instead of elevators or parking farther from entrances can help.
Vaccines against shingles, influenza, pneumococcal, and Tdap may also protect against dementia, reducing cognitive decline risk by about 20%. This easy preventive measure offers significant benefits with minimal effort.
Written by urgent.news from Channel News Asia's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
