We all want to believe that we get better with age, but growing older can often make a guy feel more like a broken-down beater than a classic car. Luckily, it is possible to handle the process with strength and integrity. Try a modern approach to aging gracefully with these four steps.
1. Keep Moving
You lose 5-7 pounds of muscle mass every 10 years starting in your 30s, and this number only goes up after 50, according to Men’s Fitness. Your metabolism also slows down, making it harder to keep your weight in check, and your aerobic capacity decreases. Want to stay toned and trim but don’t have a ton of time for exercise? Consider high-intensity interval training (HIIT). A recent study found this type of vigorous exercise may stop or even reverse the decline in the cellular health of your muscles that accompanies aging. Just make sure to give yourself enough time to stretch. I probably don’t need to tell you that we lose flexibility as we age, but even a few minutes of light stretching every morning can make a difference.
2. Eat Well
Do you find yourself struggling to hit the gym as hard as you used to? Are you having a tough time keeping up with the younger guys at work? The solution to these problems may be as simple as adjusting your diet. As I explain here, the right foods can make a huge difference when it comes to preventing heart disease and other illnesses that tend to become more of a concern as you get older. Not sure what constitutes eating well? Research suggests eating whole foods (with an emphasis on plants) is one of the best ways to improve your health—and possibly extend your lifespan. Forks Over Knives reports that, according to a soon-to-be-released Harvard study, approximately one-third of early deaths—almost 200,000 per year—could be avoided if people switched to a plant-based diet. And many experts believe that intermittent fasting, which I discuss here, can lead to increased longevity, among other benefits.
3. Take Care of Your Skin
Your skin is one of the first things people notice about you, and the way it looks plays a big role in how people perceive your age (not to mention your overall attractiveness). While you’re smart to be skeptical about products claiming to make you look twenty again, there are many options out there that have been scientifically proven to smooth wrinkles, reduce sun damage, and more. For example, topical use of hyaluronic acid may “plump” skin and reduce the appearance of wrinkles by retaining moisture. I discuss some of my other favorite anti-aging skincare ingredients for men here.
It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans. In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner or Zoom call with a buddy you haven’t seen in a while or consider volunteering in your community, which gives you a chance to help others while you interact with them.
Interested in learning more about aging gracefully? You can see my tips on how to live younger longer here and a list of my favorite anti-aging supplements for men here. You can also download my Ideal Anti-Aging Week Worksheet, a guide to achieving peak performance through supplements. Because it’s never too late to be the best version of yourself.
Are you getting the nutrients you need for long-term health? Download my Top 10 Supplements For Men PDF to learn about the most critical supplements you need.
Myles Spar, MD, MPH is board certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has been a consultant with the NBA, presented a TEDx Talk, appeared on national television, and been featured in publications such as the Men’s Journal and the Los Angeles Times. He was most recently National Medical Director and Chief Medical Officer of a national medical practice, but is available to consult with individual patients interested in a personalized approach to optimal performance and health.