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Do You Know What Will Extend Your Life?
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Extreme Exercise Will Stretch Your Lifespan
Question 1
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False While exercise is a crucial pillar of healthy aging, the truth is that extreme intensity can increase risks without delivering benefits that outweigh them. For most people with a goal of improving their healthspan, consistency is a better goal than intensity. Trying to take your workout routine from low (or no) gear to high speed may increase your risk of injury—especially for older adults, says Zeeshan Khan, M.D., who specializes in geriatric medicine at Jersey Shore University Medical Center. Overtraining may also result in injuries like sprains and strains. Try This Instead: “What the evidence shows,” Dr. Khan says, “is that moderate but consistent activity is safest and most effective.” He recommends at least 150 minutes of moderate aerobic activity a week — which has been shown to reduce mortality risk by 21 percent when maintained long-term. Manisha Santosh Parulekar, M.D., who specializes in memory and cognitive disorders at Hackensack University Medical Center, suggests another practical approach: Try “exercise snacking” by getting physical activity in five- or 10-minute chunks woven into your day-to-day life. Do a few squats while you’re waiting for your coffee to brew. Take the stairs instead of the elevator at work.
Question 2
Those who peddle supplements like collagen or resveratrol allege they can do heavy lifting to reverse cellular damage and slow the aging process from the inside out. But these products are not reviewed for safety or effectiveness by the U.S. Food and Drug Administration (FDA) before they go on the market, and they rarely deliver on their promises, says Dr. Parulekar.
Tell your doctor about any supplement you’re considering. They can help you prevent interactions that could be dangerous or make your necessary prescriptions less effective. If your doctor recommends a supplement based on an actual deficiency you have, take it. Otherwise, prioritize eating a range of whole foods, not taking a “magic” pill — a balanced diet gives you a full spectrum of healthspan-boosting nutrients.
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Supplements Can’t Extend Your Life as Much as They Promise To
Question 3
While some research suggests potential benefits from calorie restriction, extreme approaches carry significant risks. Aggressive fasting may slow muscle repair, as well as causing low blood sugar, electrolyte imbalances or fatigue. Ketogenic diets can lead to muscle loss, nutritional deficiency and metabolic issues. Dr. Bhavana Rebba, M.D., who specializes in geriatric medicine at Hackensack Meridian Medical Group, says that a ketogenic approach may be OK for a particular individual — if modified to include complex carbohydrates (bread, pasta) which the body needs for fuel.
Instead of eliminating entire food groups or shortchanging your body on the fuel it needs, focus on balance. Dr. Parulekar recommends starting small for most changes. If your goal is too big, you’re less likely to hit it and stick with it. “Slowly build the new eating habit,” she says. “That will help it become consistent and long-lasting.” And if you slip up, she says, “Be kind to yourself — then keep trying.” More broadly, Dr. Parulekar points to research on healthy agers — those who live long and well — that reveals a consistent pattern. “These people are very active,” she says. “They have rich social support. They give back to their family and their society. They try to follow a healthy diet.”
Extreme Diets Are Not a Recipe for Longevity
Infusions Are the Fountain of Youth
Question 4
Biohackers often promote trendy, expensive treatments they say will add years to your lifespan. They see unproven regimens as quick fixes to reverse cellular aging. These may include receiving young blood infusions (blood plasma from a young donor) or hyperbaric oxygen therapy. Sometimes, such treatments have legitimate medical uses: in medical settings, hyperbaric oxygen therapy can treat conditions like burns, wounds and anemia. But often, the research on these therapies that may suggest they could “slow down” aging has been done on very small groups of people, or only on mice. Many of the treatments cost thousands of dollars, are not covered by insurance and are performed at “medi-spas” without direct supervision from a physician.
Maximize your healthspan in ways that have proven to be effective. Work with your physician on wellness and prevention strategies that are based on scientific evidence. Get the screenings you need according to your individual risk factors, family medical history and personal preferences. Address root causes of issues that could stand in the way of healthy aging instead of chasing quick fixes that may not fix anything — and could “break” something else, even if it’s just your wallet.
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