A Skeptic’s Guide To Longevity
There’s been a lot of talk about longevity lately. In cities across Canada, specialty gyms have popped up, touting workout plans that help you live longer. Researchers are digging into ways to “hack” our bodies to keep us in our prime. American millionaire Bryan Johnson made headlines last year for creating a so-called longevity algorithm—which includes taking more than 100 supplements a day. (All this despite the fact that we are actually living much longer than ever before—nearly 25 years longer than we did in 1921, to be exact.)
But forget about all of these fountain-of-youth gimmicks. The keys to living a long life are actually pretty simple. These seven science-backed recommendations aren’t just about extending your lifespan. They’ll also help you live a happy, healthy life—no biohacks required.
Legit Longevity Hack #1: Diet Trumps Supplements
Pills, powders, gummies and liquid vitamins might have a place in our healthcare regimens, particularly as we age. But Toronto registered dietitian Nishta Saxena encourages people to focus instead on well-balanced meals and getting sufficient sleep and exercise. “Supplements are there to complement your diet where needed,” she says. “We shouldn’t rely on them to do the heavy lifting.” Read more about the role of supplements and longevity.
Legit Longevity Hack #2: Sleep Better
Good sleep is essential for our mental and physical well-being, but it’s harder to come by as we age. That’s especially true for women. (You can thank the hormonal chaos of menopause for that.) Read more about how to improve your sleep routine.
Three Nonagenarians Share Their Best Longevity Hacks
“More important than any diet or supplement is having friendships that nourish you and that you can rely on. I’ve made friends volunteering at a local hospice, and I started a book club in my building.” —Merrijoy Kelner, 97, Toronto
“One way to reap nature’s benefits is to dig in the soil and encourage the blooming of plants. Gardening lowers my stress—and my cholesterol.” —Lorene Stepaniuk, 97, Beausejour, Man.
“Stay active, have an interest in many things and, above all, just keep busy.” —Theresa Hlavach, 96, Toronto
Legit Longevity Hack #3: Hang Out With Pals
Extending your lifespan can be as easy as phoning a friend. According to a 2010 review article of 148 studies, researchers at Rutgers University found that participants with stronger social relationships increased their odds of long-term survival by 50 percent compared to those without such robust connections. The researchers even say social isolation could be as damaging to one’s health as smoking or drinking. Combatting loneliness is also an easy way to reduce your risk for dementia and Alzheimer’s. Yet another reason not to bail on girls’ night. —Erica Lenti
Legit Longevity Hack #4: Talk To Your Doctor
Health problems can creep up on us as we age, but keeping on top of screening tests and any sudden changes to your health are key to getting ahead of the curve. Read more for the best questions to ask at your next doctor’s appointment.
Legit Longevity Hack #5: Switch To A Mediterranean Diet
The majority of residents in designated Blue Zones—regions where people tend to live longer than others—eat some version of the Mediterranean diet. That means lots of vegetables and legumes, limiting meat to a few times a week (and opting, in most cases, for chicken or pork) and consuming healthy fats, like olive oil. A recent study of more than 25,000 women who were followed for up to 25 years confirms those Blue Zone benefits: participants who adhered to the Mediterranean diet saw a 23 percent lower risk of mortality compared to those who did not. —E.L.
Three Experts On The Keys To Longevity
“My personal choices in relation to longevity are based around whether the thing in question will do any harm. Many supplements have bad side effects. And at the bare minimum, wasting money is a bad side effect.” —Dr. Laura Carstensen, director of the Stanford Center on Longevity
“I tell my patients to eat a lot of beta carotene [from]. Beta carotene converts into vitamin A [a.k.a. retinol], which can make a structural difference to skin.” —Dr. Zakia Rahman, dermatologist and member of the Estée Lauder Longevity Collective
“The biggest misconception about longevity is that there comes a time when it’s too late to start living healthier. It’s never too late.” —Dr. Mark Lachs, geriatrician and member of the Estée Lauder Longevity Collective
Legit Longevity Hack #6: Take Stock Of Your Medications
Over 50? Go for a physical check-up at least once a year, says Dr. Shafeena Premji, a Calgary-based doctor who sits on the board of the Canadian Menopause Society—and bring all of your meds with you. “As a family doctor, I love it when a patient brings their medications to their appointments,” she says. That includes prescriptions, over-the-counter meds and supplements. The older we get, the more pills we often end up taking, which creates a heightened risk of drug interactions. To help avoid those, your doctor can double-check the safety and appropriateness of your entire regimen. —Jadine Ngan
Legit Longevity Hack #7: Do What You Can To Protect Against Dementia
Researchers estimate that by 2030, nearly one million Canadians will be living with dementia. The risk for it and other memory conditions increases with age. But can you diminish your dementia risk? Dr. Nicole Anderson, a cognitive neuroscientist and the associate scientific director of Toronto’s Kimel Family Centre for Brain Health and Wellness, says yes. Read more to learn what you can do to reduce your risk for dementia.
