Dear readers:

Recently I received an email from Gary Miceli, a health writer with a story of his own to tell. I hope that he will return in the future to share that story, as I believe you will find it inspiring. I am happy to share with you today his thoughts on aging. Have a good weekend, and I’ll see you Sunday!  –Dr. Roxanne Sukol

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If you have read a science magazine, been to a health website or even checked out articles in the popular press, you know that human aging is a hot topic. So what is aging? Aging is the consequence of inevitable molecular and cellular changes to the structure and composition of the body. These are consequences of normal metabolism and operation. 

In laymen’s terms, aging is the amount of damage your body accumulates over time. The body is set up to endure a certain amount of damage, but only a certain amount. And that is why, with age, we are more likely to contract diseases such as most cancers, stroke, cardiovascular disease, and dementia. Can we slow our rate of aging? Yes, absolutely we can. Science has shown that several simple behavioral changes can add an additional 14 healthy years, on average, to your life.

1. Don’t smoke – As we know, smoking is one of the worst things you can do. Smoking causes cancer, heart disease, stroke, lung disease, chronic obstructive pulmonary disease (COPD), and more. Also, when it comes to appearance, smoking prematurely ages the skin by breaking down proteins that give the skin its elasticity, and by restricting blood flow.
2. Eat less often – Intermittent fasting must be the most popular diet right now. But what exactly is going on when you fast? A few things. For one, your sirtuins (longevity genes) and NAD levels rise. Secondly, blood sugar levels fall, and your blood sugar levels are perhaps the best predictor for longevity. Learning to eat in a way that reduces blood sugar spikes markedly reduces your risk of developing the chronic diseases that interfere with longevity. Fasting has been shown to reduce insulin resistance and improve blood sugars. Start by skipping breakfast, and eating just lunch and dinner. A popular way of fasting is 16:8, which means that you alternate an 8-hour window, within which you eat all your meals, with a 16-hour window within which you don’t eat at all.* Try it!
3. Eat the right foods – Eat plants! Look at all the nourishing, phytonutrient-rich plant foods such as polyphenols (berries, matcha, olives, beans, and vegetables like artichokes, chicory, red onion, and spinach). Polyphenols activate the sirtuins (longevity genes).
4. Activity/movement – We all know the benefits of movement. Movement does a lot of great things for you, such as improving your brain health, helping you manage your weight, and reducing the risk of disease. Remember: you don’t have to train for the Olympics. You just need to move. How much? A little bit more than before. Start low, go slow. There’s always room for improvement.
5. Get adequate rest – Sleep is a necessity for a healthy life. One benefit of good sleep is an improved immune response so that you get sick less often. Sleep supports healthy brain function and lowers your risk of serious health problems, like diabetes and heart disease.

For more information, Gary also recommends:

1. Lifespan: Why We Age―and Why We Don’t by David A. Sinclair PhD and Michael D. LaPlanate.
2. Ending Aging: The Rejuvenation Breakthroughs That Could Reverse Human Aging in Our Lifetime by Aubrey de Grey and Michae Rae.
3. Life Force: How New Breakthroughs in Precision Medicine Can Transform the Quality of Your Life & Those You Love by Tony Robbins and Peter H. Diamandis and Robert Hariri.

*Editor’s note (Dr. Sukol): Whether or not you decide to jump in and actually fast, it’s important, metabolically speaking, to take real breaks between meals instead of munching all day.