70-year-old American cardiologist's formula to age better

Want to age like fine wine? When we talk about aging better, most people only think about appearance. Aging like fine wine is more about being healthy, sans illnesses, especially as we age. But how do you achieve that? By spending millions on anti-ageing treatments? Not really. Some simple steps that you do daily can have a profound impact on your health and help you age better. Dr. Eric Topol, a renowned cardiologist and longevity expert, has shared some effective strategies to age better in an interview with The Wall Street Journal. Take a look.

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Yes, longevity and better aging are closely tied to physical activity. Exercise is non-negotiable. Incorporate both aerobic and resistance training in your routine. Aim for at least 150 minutes of moderate intensity or 75 minutes of vigorous workout in a week. “I do lots of resistance training and make that part of the routine. You can do resistance training with some very cheap bands,” Dr. Topol told The Wall Street Journal. A recent study has found that physical activity is the best prescription for older adults to achieve healthy aging. “Physical activity is one of the most important ways to preserve or improve functional independence, including among older adults who are frail or deemed to be at increased risk of falling. Higher levels of physical activity in older age are associated with improvements in cognition, mental health, and quality of life,” the researchers said.

Most of us tend to sacrifice sleep to compensate for other things in our lives. But guess what? That’s the biggest red flag. The doctor emphasized the importance of getting enough sleep, that too deep sleep, a stage that involves slow brain waves, slowed heart rate, and non-rapid eye movement sleep. He added that deep sleep is crucial to clear waste products from the brain. “People should aspire to get a maximal amount of deep sleep. Many people think they need eight hours of sleep. Studies show seven hours is optimum,” he said. He also stressed the importance of setting an early bedtime.

What you eat has a significant impact on your health. Eat clean and real foods. Dr. Topol says he avoids ultra-processed foods. “Ultra-processed foods should be reduced to the lowest amount possible. When I read labels for things like whipped cream cheese or different brands of ice cream, they are chock-full of ultra-processed ingredients. I am very regimented now,” he said. He revealed that he mostly eats salads with oil and vinegar dressing, along with some protein (salmon or chicken). He also avoids red meat. Plain yogurt with berries and granola is a staple in his diet. He does not eat anything in between meals.

Dietary protein is essential for healthy aging. However, most people tend to ignore it. “I have increased my protein in my diet, though not at the [very high] levels that are advocated by some people,” he said. He also revealed that eating adequate protein has improved his muscle mass. “The recommended dietary allowance for protein is 0.8 grams per kilogram of a person’s weight for all adults. There is data that supports an increase for people aged 60-plus to about 1.2 grams per kilogram a day. For me, at 80 kilograms, I shoot for 90-100 grams a day,” he adds. The doctor also cautions that overdoing the protein idea may not be a good idea. He noted that research has revealed that a high-protein diet can lead to atherosclerosis. Balance, therefore, is key—too little affects muscle, while too much may strain the heart, kidneys, or overall metabolic health.

Apart from taking care of one's physical health, aging healthily and better is also about mental well-being. The doctor recommends that his patients spend more time in nature. Studies have consistently shown that spending more time in nature could be an effective measure for those with low well-being to reduce symptoms of depression and anxiety. "We know that spending more time in nature and connecting with it can be beneficial for mental wellbeing, but unfortunately, we spend more and more time indoors, as urbanisation increases and modern lifestyles tend towards screentime. We have developed a self-help package that uses principles from both clinical psychology and nature research to empower individuals to spend more time in nature, rediscover their relationship with natural environments, and improve their wellbeing,” the researcher of a recent study said. Mental health is crucial.

This article is intended for educational and informational purposes only and should not be interpreted as medical advice. It is not a substitute for consultation, diagnosis, or treatment from a licensed healthcare provider. Always seek the guidance of a qualified medical professional with any questions you may have regarding your health or a medical condition.

Just 10-15 minutes of walking can also help.