|
I am a Geriatrician & Gerontologist and have been studying aging over the past 2 decades. I have also talked to
countless patients and have learned much from them. Men by and large, live about 7 years less than women, and
average life expectancy for men is about 72 years. During my career, I have come across several centenarians and it
is always interesting to hear what advice they can leave behind. Optimal Aging is a concept that deems that we can
maintain our youth through knowledge and active participation in our own health by prevention. The keys to longevity
can be summarized in just a few paragraphs:
- Food in not only moderation, but also in small amounts! Mice that were given much smaller amounts of food
often outlive mice that are given whatever they want to eat. In the United States, food is abundant, and if
humans want to reach their potential limits of lifespan, a certain degree of starvation is required, especially in
today's world!
- The right kinds of food are essential for a lifespan that is free from chronic diseases. In our country, we consume
too much salt and sugar, and these could account for the absurd levels of high blood pressure and diabetes that
we have. We eat too much preserved foods, and don’t consume enough fresh foods like fruits and vegetables.
The latter contain large amounts of antioxidants. One theory why we age is because free radicals attack our
cells, and we need antioxidants to ward off these bad elements. Examples of antioxidants are Vitamin E and C. If
at all possible, eating fresh foods is better than taking supplements, as it is never quite the same. Certain foods
seem to be associated with longevity. A fish diet, olives, green tea, almonds, red wine seems beneficial.
Obviously, everything in moderation. All these substances contain potent antioxidants.
- Exercise, exercise, exercise. This seems like an old song, but it is the same song. What many people don’t
realize is that certain hormones decline with aging and exercise can restore growth hormones, testosterone in
some individuals. The oldest man in the world was once asked what his secret to longevity was; and he said that
he never rode in a car when it was first introduced as it made him carsick. As a result, he would walk to wherever
he needed to go, and covered 10-20 miles each day! Besides aerobic exercise, it is important to also to do
weight training as it can reverse muscle loss and osteoporosis that occur with aging.
- People that are happy too seem to live long. There may be a biological explanation as when one is happy,
certain chemicals and hormones are produced. Research has also demonstrated that being single can shorten
your life span. Having children paradoxically can extend your life. It is also very important to keep your mind
active, and utilize your memory and cognitive skills: “Use it or loose it” is the adage.
- Smoking is one thing that can certainly shorten your life span. It is still unfortunately one of the leading causes of
heart disease and cancers. Research has shown that the damage to the body is not only to yourself, but the risk
for heart disease and cancers may be transmitted in your genes to your future generations. As such, smoking is
one of the strongest modifiable risk factor.
- Having good parents certainly help: your genes also determine how long you are going to last. We weren't built
to last forever, but with proper care, we can reach our limits or potential. You have to start working on this the
moment you are born.
Robert S. Tan, MD. MBA
University of Texas-Houston, Associate Professor
Men's Health Network, Advisory Board Member
Author of The Andropause Mystery
Back to the Men's Issues Library
|
|
(800) 295-8877 (9am – 5:30pm EST M-F) or 