Research shows that what we eat, how we move our bodies, and even who we form relationships with are all important factors in longevity. But genetics and luck also have a big impact on longevity.
With so much advice floating around about how to get and stay healthy, especially on social media, it can be hard to know where to start.
Dr. Petter Attia, a physician and researcher who studies longevity medicine, recently led a masterclass series called “The Science of Longer, Better Lives.” In each episode of the series, Atia will show you how to create your own personal “longevity toolkit.”
“We don’t get to choose when and how we die,” Atia says in episode one. “But we can choose how we live.”
To create a longevity plan that’s right for you, Attia says it’s important to understand what’s important to you as it relates to health and wellness. He suggests writing down 10 specific things that you think are most important to you over the past 10 years of your life. Attia calls this list the “100th Anniversary Decathlon.”
Examples of things that might be included on this list include living alone, climbing stairs without assistance, playing with grandchildren and even skiing down a mountain, he said.
This list will help you decide which goals to work towards. He explained that you can then shape your daily practices to increase your chances of achieving your goals.
Create a “longevity toolkit” using these five elements
Attia also says there are five pillars we should all focus on if we want to not only increase our chances of living longer, but actually enjoy the last years of our lives.
Atia’s 5 pillars of longevity are:
Exercise: Build habits like aerobic exercise, strength training, and improving your balance. Do tests at home, such as checking the number of push-ups you can do to gauge your current strength, or standing on one leg with your eyes closed to see how long you can maintain balance. Nutrition: Prioritize getting the right amount of calories in a day without overeating or overeating, Attia said. Also, make sure you’re getting enough protein and getting enough vitamins and minerals from your diet. Sleep: Practice good sleep hygiene by waking up at the same time every day, aiming for about eight hours of sleep each night, and having a relaxing routine that doesn’t involve looking at your phone before bed. Supplements: Ask yourself the benefits of the supplements you are currently taking and determine if you can actually measure those benefits. Always consult your doctor before adding any new supplements to your daily routine. Mental health: “Life without mental health is actually not as rewarding,” Attia says. When you’re being hard on yourself, challenge your inner critic by recording a voice memo or writing in a journal. Speak and write as if you were talking to a friend who did the same thing that made you angry at yourself.
Prioritizing these basics can lead to healthy results, regardless of what’s on your personal list, he said.
“Death is inevitable,” Atia said. “But what I think is inevitable is that we spend the last 10 years of our lives in a state of decline, unable to enjoy our favorite activities and spending time with the people we love.”
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