Build resilience to help combat aging
Q: I try to do what you two recommend for diet and physical activity, but at age 63 I feel like I’m getting old too fast. What am I missing? Katya F., Minneapolis, Minnesota
A: Great question! Eating a plant-based diet free from inflammatory foods that age you prematurely and getting aerobic/cardio and strengthbuilding exercise is essential to achieving a younger RealAge. But research shows that if you want to slow aging and maintain a youthful mind and body, you also need to adopt beneficial social and behavioral activities that help you cultivate resilience. Social factors directly affect biological aging — but you can overcome the aging impact of certain life circumstances and habits and achieve a longer healthspan.
The aging social and behavioral factors that you want to identify and then modify in yourself include smoking and excess alcohol intake, overeating, depression or gloominess, and being caught in what studies call a toxic stress response.
Research shows that older folks with these traits, as well as loneliness, lack of life purpose, and limited social connections, were more likely to have multiple chronic health problems (some had five or more), cognition issues, and problems with everyday living.
To help combat those super-agers, you want to cultivate resilience. After all, your chronic stressors won’t go away, but you can change how you react to them. If you do that, you will reinforce the anti-aging benefits of physical activity and good nutrition so you get maximum benefits.
Cognitive behavioral therapy, meditation and meditative exercise like yoga can build resilience.
Volunteering to help others and making frequent plans with family, friends and acquaintances fight loneliness and create a sense of purpose. Smoking or drinking too much? Reach out to online and in-person groups that offer support and guidance. Adopting a two-pronged approach to maintaining your health and happiness as you get chronologically older is the most effective way to live younger.