Living well for longer: 5 essentials

Longevity is a hot topic right now. Living well and for as long as possible is a subject on which many have an opinion. Sadly, some of what is written is misinformed and there is still prejudice around the implications of age, and how it looks and feels. If we are really going to take the right road to staying healthy and living longer, these views need to be called out. This blog aims to present a more positive and accurate picture based on real experience. It suggests 5 key areas of focus that are accessible to everyone, and guaranteed to boost the quality, and likely the length, of life.

Calling things out

But first, in researching this blog, I came across an article in the Guardian entitled ‘How do I stay healthy in my 60’s’. In truth, I would have expected better. Take a look at the images – how many 60 year olds have you seen with a walking stick (and I don’t mean the Nordic variety!)? Do you go to bed in a nightshirt, hat and bed socks? I thought not! Or spend your days eating, knitting and taking your blood pressure as the header image suggests you might? Perhaps they were meant to be humorous, but why would humour be required?

Images such as these are quite simply inaccurate. What’s more, they only serve to reinforce the negative stereotypes of ageing, albeit in a very subtle, but nonetheless powerful, way. Even worse, they can seep into our own sub-conscious, limiting horizons, reinforcing fears and causing us to ‘play small’. Those thoughts alone will negatively affect outcomes.

Research suggests that it takes 3-5 positive thoughts to combat the effect of one negative one on the brain. No chance of that here! Instead of focusing on practical steps that could help, the first 2/3 of the article lists all the age-related changes to expect, and the various medical interventions needed, once you hit the ripe old age of 60. By the time I got to the more encouraging bit, even I was feeling deflated at the prospect of what lies ahead! Articles such as these are both misrepresentative and unhelpful. Luckily I had the benefit of real life experience to draw on.

Good news and bad news

Working in health and wellbeing for women aged between 50 and 80+ for the last 13 years has taught me a great deal. I have observed some common themes which really make a difference to how often people get ill or injured, the number of visits they make to the doctor, and their life satisfaction. I have no proof, but I would guess that length of life is also positively impacted. I have chosen what I consider to be the top 5.

The good news is that the points I will list are available to us all IF we choose to adopt them and do so consistently. The bad news…..there are no magic bullets!

1.Exercise – use it or lose it

I know you would expect me to have exercise at the top of the list! Truly, it is hard to overestimate just how important it is. Depending on the type and amount of exercise you do, the benefits are far reaching:

• assists in disease prevention including cardiovascular disease, diabetes, osteoporosis, certain types of cancer, arthritis and more
• maintains strength and stops the muscle loss (sarcopenia) that is otherwise inevitable
• improves balance and helps to prevent falls
• keeps joints flexible and fully functioning
• boosts mood and reduces stress, anxiety and depression
• enhances brain function and slows cognitive decline. It is estimated to lower dementia risk by 30-40%.
• supports healthy weight and metabolism

I could go on! I have written previously on recommendations but here’s a quick reminder. Quite simply it is NEVER too late to start. If you are struggling to get going or to know what to do, take the first step and get in touch, we are always happy to help.

2. Mindset

This topic almost found itself at the top of the list, so strongly do I feel about it. It’s hard to understate how big a role it plays in outcomes. In short, the famous quote ‘Whether you think you can, or whether you think you can’t, you’re right’ is spot on, whatever your age.

Left unchecked the mind will restrict our thinking, limit action-taking, close down opportunities, and paralyse us with fear (even though it will wrap it up in a much more convincing way). It can play a key role in accelerating the ageing process and impacting longevity all on its own.

It is so important to be aware of and monitor the mind’s underhand behaviour. Choice of language, especially in relation to age is a good place to start. Watch out for ‘I can’t anymore’…’I am too old to’…’It’s too late’…’I’m no good at..’ and know that it is a signal that you are being held back. Step beyond and do it anyway. Try not to attribute every injury or every time you forget something to age. It is not necessarily the case.

Instead, seek out positive examples of women who are breaking the mould. Judy Dench, Helen Mirren, Mary Berry, Prue Leith are all great examples. There are many closer to home too. I am constantly amazed by what Me Spot ladies are achieving, and it’s the reason why I feature the ‘Phenomenal Woman’ section in the monthly newsletter. All these women, celebrity or otherwise, are not in a different league, they have just learnt how to manage the mind and push the boundaries. You can too.

3. Nutrition – you are what you eat

I like to consider nutrition on a spectrum where no food is ‘bad’. There are choices that are going to immediately nourish your body and optimise performance. Others offer little nutritional value, and in some cases potentially cause harm (and they are often the most delicious of course!).

It’s a huge topic but here are 3 things I think it is worth keeping a particular eye on in respect of living well for longer:

• sugar in whatever form it takes. It is addictive, negatively effects mood (despite it often being the first thing we turn to when feeling fed up!), it is linked to premature ageing of the skin, and causes inflammation. If left unchecked, inflammation can cause many of the most serious diseases.
• alcohol – it is a little known fact that alcohol has long been classified as a group 1 carcinogen by the International Agency for Research on Cancer, alongside  asbestos, radiation and tobacco. If you want to know more, this article by the WHO is an interesting read.
• processed food – you will likely be familiar with Chris Van Tulleken’s work on the impact of processed food on our health. The third lecture in this year’s Royal Institution Lectures was an good watch.

4. Social interaction

Socialising is a powerful contributor to a long and healthy life as detailed in this earlier blog. Studies show that strong social connections can increase lifespan by up to 50% by improving mental, emotional, and physical well-being.  How wonderful that something so enjoyable can have such a wide reaching effect. Get the diary out!

5. Sleep

Much has been written on the importance of quality sleep. Like may of the other things listed above, it has its role to play in supporting cognitive function, improving mood, boosting the immune system, preventing chronic diseases, and enhancing physical health. Quality sleep aids memory, reduces stress, and helps maintain overall wellbeing.

I worry that the various trackers and other things supposedly designed to improve the quality of our sleep, are actually creating their own stress. Developing an individual night-time routine that works is essential in getting the quality rest we need.

The list above is not exhaustive, but it highlights those things that I have seen have the biggest impact on quality and length of life in the women I work with. Choose one thing and take a step towards doing the same! We all have it in our power to make a difference.