Billy Connolly once said: “Don’t act your age – act someone else’s.” Professor Rose Anne Kenny, an award-winning geriatrician, researcher and head of medical gerontology at Trinity College Dublin, not only agrees with him, but goes a step further by saying that we can control up to 80% of our ageing.
The earlier we start, the better, according to her best-selling book, Age Proof: The New Science Of Living A Longer And Healthier Life. Over 35 years’ experience of ground-breaking research have gone into this book, along with her work on the Irish Longitudinal Study on Ageing (Tilda), following almost 9,000 adults aged 50 and older.
This on-going study covers everything from sex to food, physical and brain health, genetics, childhood experience,expectations, friendships and finance and illustrates why and how we age. She’s also applied the research to herself over the years, and feels confident that she’s a pretty good advert for the advice she’s sharing.
“Usually, people who don’t feel old act their biological age – how their body looks and feels – rather than their actual chronological age,” says Kenny (inset, below). “Some live longer lives due to better health and better technology, while recognising the importance of positivity, exercise, socialising and being involved and interested in others.
“Focus on all of those elements early in life to slow down ageing and put the right habits in place as soon as you can and you could gain up to 15 more years of healthy, active life.”
One of Kenny’s experiments shows how, even at the age of 38, it was apparent to researchers which of the participants was older, supporting her belief that we need to invest as early as possible in retaining youth.
““Attitude’s a defining individual factor and if your peers are positive people doing all the things they enjoy, then you’re likely to do the same,” she says.
“There’s no doubt that some people will naturally have a more positive attitude but if you’re the gloomier type you can actually do something about it through exercise and a good diet, both of which have a positive effect on your attitude. Finding a purpose, such as volunteering or taking up a new challenge also helps.
“Can the latest science teach us to live longer, fitter, healthier and happier lives? The answer to that is a resounding yes. Some of my advice you may have heard before – it’s a cliché because it’s true – but there are also some surprises. No one is going to do it for you, but follow all my age-proofing tips and you’ll quickly see your quality of life, energy and enthusiasm improve.”
Don’t stress
“Stress is the big one in ageing,” says Kenny, who is in her 60s. “It affects our nervous system, hormones, immune and metabolic systems and can lead to obesity, diabetes, high blood pressure, a fast heart rate, heart attacks and strokes. There are simple coping mechanisms, like picking a regular time each day when phone and internet are turned off.
“Making the following activities into regular habits will actively reduce your stress levels. Talk to your friends, as research shows that sharing worries reduces stress by lowering cortisol, which helps regulate your response to stress.
“Recent studies revealed that positive effects of gardening included reductions in depression, anxiety, and BMI, plus a rise in life satisfaction and quality of life.
“If you can’t garden you can still get outside regularly. Walks in nature, forests and green spaces have a noticeably calming effect, where stress levels fall and creativity increases dramatically. Meditate for five minutes each morning and practice focusing on the present rather than mindless fretting, and take up yoga, renowned for its calming results.”
Use it or lose it
Kenny’s the first to admit that effort is required to get age-proofing right, but has done the research to prove it works. “Use it or lose it has never been more important than when tackling ageing,” she says.
“As we get older we’re inclined to do less when we should actually do more activity year-on-year after we reach 50, as this counteracts the muscle weakness that comes with age. Weight-bearing exercise is vital to keep those muscles strong and anything aerobic – brisk walking, jogging, cycling, swimming – is good.
“It improves circulation, reduces the risk of clotting in arteries and increases good cholesterol. It keeps the heart muscle strong and lowers your heart rate – reducing pressure on the heart – so lowering blood pressure.
“Exercise is great for mental health and brain health, supporting the growth of new nerve cells which enhance brain function, brain health and cognitive performance,” she says.
“It also increases the size of the hippocampus, the area of learning and memory in the brain, which normally shrinks in late adulthood, leading to impaired memory and increased dementia risk.
“Physical activity slows the shrinkage, and aerobic exercise, even in older adults, has been shown to increase its size and improve memory. Low inflammation in the body slows ageing, and exercise lowers our background inflammatory state, leading to a reduction in conditions such as arthritis, cancer, diabetes and strokes.
“In addition, resistance exercise strengthens muscles – important given that we lose almost 2% per year in muscle mass and strength after age 40.”
You are what you eat
Diet also requires effort, especially to reduce belly fat.
“Metabolism starts slowing from age 18, so consistently consuming excess calories will see most people gain weight as they age, even from as young as their 30s onwards,” says Kenny.
“The trick is actually doing it – keep food as close to natural as possible, high in plants and fish, low in red meat, moderately low in dairy and eggs, very low in sugar and salt, avoid processed foods entirely. Eat within an eight-hour window every day, which your body sees as fasting and will switch on protective cell mechanisms beneficial for longevity.”
Have a laugh
Everyone enjoys socialising and laughing, and Kenny urges us all to make sure we include both regularly.
“There’s nothing like an unexpected belly laugh, especially with a friend, where you’re doubled up in glee,” she says. “Science shows it boosts endorphin levels and is actually a form of muscular exercise, good for circulation and digestion.
“It provides a workout for the diaphragm, abs and shoulders, the immune system and heart, as well as reducing stress hormones. And the best part is that you can actively get these fabulous benefits simply by watching your favourite comedy, with double the benefit if you have someone else howling with laughter beside you.”
Have sex
In a study of almost 7,000 people aged between 50 and 90, better mental abilities for planning and memory were confirmed in sexually active older people. Sex and intimacy release endorphins, which generate a happy feeling, so Kenny suggests we keep talking, touching and communicating, knowing that you’re also helping brain health.
“Interestingly, in studies on health and happiness, when it comes to single people, we found they were just as satisfied if they were happy being single and not having sex,” she says. “However, people in a relationship who weren’t having sex tended not to be happy with that, so I would always urge people to talk to their partners.”
Find your balance
Standing on one leg is one of her stranger pieces of advice, but again, she has the facts to prove the benefits. “Balance starts to decline after age 40 and is one of the commonest reasons for falls, which are the main cause of accidental deaths and fractures as we get older,” she says.
“Almost half of people who break a hip never regain their previous independence or vitality, so work on balance early and maintain it. Start by standing on one leg while brushing your teeth or at the kitchen sink.
“Your target should be to stand on one leg for 30 seconds with your eyes open and 10 seconds with your eyes closed – and don’t make the mistake of assuming this is easy. Hang on to the sink the first couple of times so you don’t find yourself diving headfirst into the bath.”
Take the plunge
Talking of diving, she knows her last suggestion will have many people wincing. “Sorry, but it’s true about cold swimming and cold showers,” she says.
“Cold water immersion provides a stimulus to our physiological systems, whereby small amounts of a harmful or painful agent are actually good for us and for the ageing process.
“Exposure of the skin to cold water increases release of important nerve signals and chemicals, boosts immune responses and reduces frequency of chest infections. Start at 10 seconds after washing in warm water and if it’s awful just scream it out until you can do 20 seconds. Gradually work up to two minutes and you’ll be surprised as to how addictive it is.
“This is the thing about age-proofing – I never said it would be easy but once you start you get hooked.”
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