Longevity Medicine, Made For You

Aging is a natural part of life, but how we care for ourselves along the way makes a big difference in how we feel. By focusing on simple, sustainable habits, you can boost your energy, protect your health, and stay independent as the years go by.

Dr. Michael Stern, Former Chief of Geriatric Medicine at Weill Cornell Medical Center, shares tips for living a long, vibrant life and embracing aging with confidence.

1. Start now - it's never too late!
Ask yourself: “What are my personal goals? What is important to me? What should I strive for?”

2. Engage in daily activity. 
Whether it is daily walking (which alone can add years to your life), gardening, hiking, or pickleball, the benefits for your cardio, brain, and mental health are substantial. But start low and go slow, and always with the approval of your doctor.

3. Incorporate stretching into your routine. 
Work on staying limber, which improves balance, coordination, and decreases falls risk (a huge benefit in and of itself that directly lowers morbidity and mortality). Stretching promotes improved functionality, which means increased independence.

4. Focus on muscle strength.
New research stresses the importance of maintaining and even building skeletal muscle strength, which counteracts sarcopenia (the loss of muscle mass) that comes with aging. Your muscles turn out to be effective endocrine factories that churn out hormone-like molecules that support cardiovascular, metabolic, immune, and neurological health as you age. This is in addition to keeping you upright, balanced, and coordinated, all of which decrease falls risk.

5. Pick up a book - or an instrument! 
Engage in stimulating cognitive leisure activities: reading, writing, playing music, auditing general education classes, learning a new language, playing board games (e.g., chess, backgammon), and doing puzzles (e.g., crosswords, sidoku, Wordle). All these activities are linked to a lower risk of developing mild cognitive impairment.

6. Find calm in your day.
Stress contributes to aging through activation of cortisol and inflammatory proteins in your body. Daily engagement in any form of meditation, deep breathing exercises, spiritual practice, or even a quiet walk in nature helps to control and reduce stress. The ancient practice of Tai Chi (slow, fluid movements, with a focus on balance and breathing) has exploded in popularity in the U.S. and is one of the few proven activities to also reduce the risk of falls.

7. Eat the rainbow!
A diet rich in fruits and vegetables (especially dark, leafy greens), whole grains, beans, and fish is key. Increase your fiber intake to support your metabolism, immune system, and the ability to absorb certain nutrients; and decrease your processed foods intake. Remember that a good gut/intestinal microbiome is crucial for overall healthy living and longevity.

8. Reflect on your habits.
Consider the impact of habits like smoking and drinking on your long-term health. Quitting smoking brings almost immediate benefits, and even reducing alcohol intake can lower your risk of chronic disease. If you choose to drink, think of it as an occasional treat rather than a daily routine. And remember - if making these changes feels challenging, Summus is here to support you.

9. Don't sacrifice sleep.
Aim for 7-9 hours of sleep. This allows your brain to filter waste, including the amyloid plaques that play a role in Alzheimer’s disease. Practice good sleep hygiene – establish a routine for what time you go to bed; sleep in a cool, dark room; and put away your phone and turn off the T.V. Less than 7 hours of sleep can accelerate cardiovascular and vascular aging.

10. Surround yourself with loved ones.
Stay engaged and socially active. Spending time with and staying connected to family, friends, and partners provides a massive health benefit by improving mental stimulation, elevating mood, and combatting depression. Even pets have a positive effect. Remember that social isolation is linked to as much as a 50% higher risk of dementia.

Extra tip: Maintain agency with your healthcare. Stay proactive with your medical appointments, keep updated on your medications, and never stop advocating for yourself. Choose a physician you trust – one who listens to you and takes the time to care for you with empathy, patience, and common sense. If you need help finding a physician, Summus can help.