PEOPLE enter their nineties in much better shape than before.
so much dr Norman Swan, author of the new book So You Think You Know What’s Good For You? (£14.99, Aster), believes that biologically ’90 is the new 70′.
And aging past 90, even into your hundreds, and without your body completely breaking down on you isn’t the remotest possibility it once was.
“Reaching 100 used to be a nice genetic anomaly. It was all about your genes,” says Dr. Norman.
“Well, it’s not about you genes. That’s how you lived your life.
“People with really good aging genes are now living to be 105 or 110 — extreme age. And a lot of people hit 100 not bad at all.
“Nobody knows where the limit is. People say, “Well, maybe it’s 120″. But actually we don’t know.”
Obviously we won’t all live forever – we’re not vampires.
And for those stepping into their 90s in style, they’ll likely “still need some maintenance along the way,” says Dr. Norman. “Your hips are wearing out and you need hip prostheses.”
However, he firmly believes that it’s never too late to tweak your lifestyle to live better, longer.
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“You can change your lifestyle fairly late in life and it makes a difference,” says Dr. Norman.
“There is research that shows that when you lower your blood pressure or lower your blood pressure cholesterolYou actually get an instant effect.
“And the effect is there, even when you’re older.”
So what are you waiting for?
Here are the most important rules of Dr. Norman for a better and longer life – no matter your age…
7 MINUTE WORKOUTS
dr Training is Norman’s top priority.
“You should get 150 minutes of moderate exercise a week,” he explains, but he has a nifty trick to get around that if you’re short on time.
“If you don’t have time for that, and I do — I don’t go to the gym, I do seven-minute workouts.”
He says there are many apps that offer 7-minute workouts, like the 7 Minute Workout: Fitness app.
“Do a seven-minute hard workout — all it has to be is hard on you,” he explains.
“If you’ve never done it before, it’s going to feel hard just to get through the seven minutes, you might not be able to do all the reps.
“But after three weeks you’ll find that you’re actually able to do more reps, and what’s even more difficult, you can do more.
“And those seven-minute high-intensity sessions, if you do them every day, are probably just as good for you — as long as they’re high-intensity — as your 40 minutes a day of moderate exercise.”
“Bring each day into a routine. When I get up, I do the exercise.”
And what’s good for your body is good for your mind.
A new study by researchers at the University of California San Diego School of Medicine recently found that study participants aged 50 to 74 were more effective at an executive function task on days when physical activity increased.
On the days when their physical activity decreased, their cognitive performance also decreased.
You don’t have to get ripped by a bodybuilder, but strong muscles are essential to longevity, says Dr. Norman.
“It’s really important to build muscle early in life, but also late in life, because one of the things that accelerates our aging process and makes us frail is that we haven’t taken care of our muscles. ” he explains.
In his opinion, the key to strong muscles is exercise, but also diet.
“As we get older, it is important to eat a varied diet. It’s important to eat a variety of interesting things.
“But when people get older, they can’t care anymore.
“You only eat bread and butter or cereal in the evening and then your microbiome – the bugs in your gut – becomes less diverse.
“They assume an aging profile. So you actually accelerate aging when you eat less varied foods.
“Eat an interesting diet every day, even if you live alone, make it interesting; Try to cook at least one meal a day.”
We may all dream of the day when we can finally retire and rest, but Dr. Norman says that tinkering might not be the right thing to do when it comes to living longer and feeling younger.
“Work as long as you can,” he says. “First of all, when you’re young, get as much education as you can because the more education you have, the later you get heart disease and the later you get dementia — if you get dementia at all; Education is really important.
“And when you’re older, keep working. Keep doing complicated things.
“It’s not enough to solve a Sudoku puzzle. Sudoku puzzles only make you good at Sudoku – it doesn’t really keep your brain young.
“It’s not a difficult combination of things.”
You need to constantly test, push and expand your brain power.
HOLD TO YOUR FRIENDS
It is associated with an increased risk of coronary artery disease and stroke, as well as high blood pressure, and its effects on mortality are comparable to those of obesity and smoking.
Having your friends and loved ones around you can really help you live longer — but Dr.
“Keep your friendships alive because social support, having people around actually makes a difference in your brain and mind,” says Dr. Norman.
It’s important to take your time.
DON’T SWEAT THE LITTLE THINGS
Feeling stressed can seem like a normal part of everyday life, but Dr. Norman says we need to recalibrate this.
“Don’t worry about the little things, don’t worry about the things you don’t need to worry about — be afraid of the big things,” he says.
“And the big things aren’t as hard as you think.”
“It starts with your mind, your brain, and being interested in the world and old-fashioned things like cooking and eating with friends,” he says.
“These are the things you should be doing and don’t worry so much about your sleep [and] how much water you drink.”
You don’t have to rush into an extreme diet or start running ultramarathons.
Any small change that moves you toward these key rules “will get you further along the path than not,” says Dr. Norman.
https://www.thesun.ie/health/8630133/feel-young-into-your-90s/ I’m a doctor and you CAN feel young well into your 90’s