Aging is an inevitable part of life. This is normal and natural for age, but no one said that it cannot be done exquisite. You can grow old and still be healthy. You can celebrate your 70 birthday and still be in shape as a violin.But how to achieve it? Dr. Eric Topol, a well -known cardiologist and researcher of longevity, hacked a healthy aging code. In his new book,Super Agers: approach to longevity based on factsTopol shared simple and practical tips to stay healthy as you age.
Exercises are not subject to overcoming for healthy aging. Poplar, which is a fitness lover, loves his aerobic exercises. A number of studies emphasized the importance of resistance or strength training. The 2011 study studied the connection between the intensity and the consequences of strength training in the elderly. “Progressive strength training in the elderly are effective, even with greater intensity to reduce sarcopenia and maintain a motor function,” the study concluded. Topol includes many workouts in your usual workout. Even cheap bands can help you.
While getting the recommended seven -day sleep hours for the night – vital, experts now urge people to consider when they are also sleeping.
Sleep is something that people tend to put on the back vodka. But Topol emphasizes the importance of sleeping. Although people think they need eight hours of sleep, studies show that seven hours are optimally. Topol involves keeping a consistent early sleep and tracking sleep quality with reasonable gadgets. A systematic review of 2024, which studies the link between sleep and healthy aging, analyzed 14 studies and found that good sleep quality and moderate duration is usually associated with improving health in the elderly adults. They found that a healthy dream characterized by moderate duration and good quality can play a key role in supporting healthy aging.
Poplar swores the Mediterranean diet, which has been widely studied and occupies one of the most stable diet for health and longevity. The 2025 study on optimal dietary models for healthy aging followed 105,000 people for 30 years, and showed that 9% reached 70 without age diseases. These 9% of people ate low -red meat and high -fruits, vegetables, legumes and whole grains. Mediterranean staples include olive oil, fish and nuts. This diet is naturally high in fiber, associated with a less risk of colon cancer and other chronic diseases.
Although the use of healthy eating is crucial, it is also important to cut off certain foods that accelerate aging. Topol always guarantees that he reads labels with products and avoid overwhelmed ingredients. He is very religious in this. Ultra-worked food is associated with chronic diseases, and cutting on them-simply, but a spectacular step for healthy aging.
Take measures to improve mental health
Caring for mental health is important when it comes to healthy aging. Topol recommends spending time outdoors. “I started spending more time on nature. I take it seriously,” he said. The exposition of natural conditions can reduce stress and improve mental well -being and thus maintain overall longevity. The practice of yoga and meditation is also useful for mental health.
