Health and Me

Ishita Roy

7 Science-Backed Tips For Healthy Aging, According To Cardiologist

Everyone wants to age better, look young, stay young, even at heart. Celebrities like Bryan Johnson, too is obsessed with living forever. While living forever may not be a thing now, but Dr Eric Topol, <span>cardiologist</span>, tells the Wall Street Journals that there are ways one could age in a healthy way. 

Dr Topol wanted to see if there were in fact "super agers", people who were born with genes that would help them age better. However, the key is in how they take care of their bodies and not necessarily in the genes. Topol, who is now 70, told the publication that he is now taking his own advice on <span>healthy aging</span>.

Also Read: <a href="http://healthandme.com/health-news/who-is-claire-brosseau-the-case-at-the-center-of-canadas-assisted-death-law-debate-and-long-mental-illness-article-153367705" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Who Is Claire Brosseau? The Case at the Center of Canada’s Assisted Death Law Debate And Long Mental Illness</a> 

Here are the 7 science-backed tips he shared:

"I’ve always been an exercise enthusiast. As a cardiologist, I always used to think, do aerobic exercise. But all the studies show resistance or strength training is really important too," he says. As per the National Institute on Aging, US, resistance training is crucial for aging because it combats age-related muscle loss (sarcopenia), boosts metabolism, strengthens bones, improves balance, enhances cognitive function, and supports heart or metabolic health, helping older adults stay mobile, independent, and reduce disease risk, making it a powerful anti-aging strategy for body and mind.

The doctor explains that "many people think they need eight hours of sleep. Studies show seven hours is optimum. I’ve learned how important it is to have a set and early bed time. I’ve been able to increase my average deep sleep substantially by having my data and learning how what I eat and when I exercise affect it." He says that he used Apple smartwatch to track his sleep. 

The doctor shares that he is especially "religious" about reading labels on the food items he buys. “Ultra-processed foods should be reduced to the lowest amount possible. When I read labels for things like whipped cream cheese or different brands of ice cream, they are chock-full of ultra-processed ingredients,” he shares.

Read: <a href="https://www.healthandme.com/nutrition/the-longevity-diet-bryan-johnson-eats-3-meals-in-6-hourswith-extra-virgin-olive-oil-article-151477152" data-type="tilCustomLink">The Longevity Diet: Bryan Johnson Eats 3 Meals In 6 Hours—With Extra Virgin Olive Oil</a> 

What can you eat? Dr Topol mostly eats salad, with oil-and-vinegar dressing, packed with protein like salmon or chicken. 

The doctor says that protein is a must. He says that the dietary allowance for protein is 0.8 grams per kilogram of a person’s weight for adults. However, he does warn people against overdoing on protein intake, as studies show that very high protein diets could lead to atherosclerosis.

Repeated testing and screening is a key to lead a healthy life. “I am trying to assemble a full stack of data we all need. I have had my genome sequenced, my gut microbiome tested, I have used organ clocks...There are anywhere between 6,000 and 11,000 proteins in your blood that can tell about the aging of organs...” he says. 

Daily screening also help one stay ahead of any disease, as early detection could lead to shorter span of disease and has a better recovery rate. 

“I don’t think any antiaging supplements have been proven. Taurine is a possible candidate. As we age, we see lower levels of taurine in the blood, and that is correlated with more inflammation,” he says. He, however also warns that these supplements need trials. 

He also warns against Rapamycin, which is an FDA approved drug. It is used to help prevent organ rejection in transplant patients by suppressing the immune system. Dr Topol points out, “the last thing you want to do as you get older is to suppress the immune system”.

His advice to his patient is to spend more time outdoors. He says that he too has started doing the same thing.

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Everyone wants to age better, look young, stay young, even at heart. Celebrities like Bryan Johnson, too is obsessed with living forever. While living forever may not be a thing now, but Dr Eric Topol, cardiologist, tells the Wall Street Journals that there are ways one could age in a healthy way. Dr Topol wanted to see if there were in fact "super agers", people who were born with genes that would help them age better. However, the key is in how they take care of their bodies and not necessarily in the genes. Topol, who is now 70, told the publication that he is now taking his own advice on healthy aging.Also Read: Who Is Claire Brosseau? The Case at the Center of Canada’s Assisted Death Law Debate And Long Mental Illness Here are the 7 science-backed tips he shared:Exercise"I’ve always been an exercise enthusiast. As a cardiologist, I always used to think, do aerobic exercise. But all the studies show resistance or strength training is really important too," he says. As per the National Institute on Aging, US, resistance training is crucial for aging because it combats age-related muscle loss (sarcopenia), boosts metabolism, strengthens bones, improves balance, enhances cognitive function, and supports heart or metabolic health, helping older adults stay mobile, independent, and reduce disease risk, making it a powerful anti-aging strategy for body and mind.SleepThe doctor explains that "many people think they need eight hours of sleep. Studies show seven hours is optimum. I’ve learned how important it is to have a set and early bed time. I’ve been able to increase my average deep sleep substantially by having my data and learning how what I eat and when I exercise affect it." He says that he used Apple smartwatch to track his sleep. DietThe doctor shares that he is especially "religious" about reading labels on the food items he buys. “Ultra-processed foods should be reduced to the lowest amount possible. When I read labels for things like whipped cream cheese or different brands of ice cream, they are chock-full of ultra-processed ingredients,” he shares.Read: The Longevity Diet: Bryan Johnson Eats 3 Meals In 6 Hours—With Extra Virgin Olive Oil What can you eat? Dr Topol mostly eats salad, with oil-and-vinegar dressing, packed with protein like salmon or chicken. Protein The doctor says that protein is a must. He says that the dietary allowance for protein is 0.8 grams per kilogram of a person’s weight for adults. However, he does warn people against overdoing on protein intake, as studies show that very high protein diets could lead to atherosclerosis.TestingRepeated testing and screening is a key to lead a healthy life. “I am trying to assemble a full stack of data we all need. I have had my genome sequenced, my gut microbiome tested, I have used organ clocks...There are anywhere between 6,000 and 11,000 proteins in your blood that can tell about the aging of organs...” he says. Daily screening also help one stay ahead of any disease, as early detection could lead to shorter span of disease and has a better recovery rate. Aging Supplements“I don’t think any antiaging supplements have been proven. Taurine is a possible candidate. As we age, we see lower levels of taurine in the blood, and that is correlated with more inflammation,” he says. He, however also warns that these supplements need trials. He also warns against Rapamycin, which is an FDA approved drug. It is used to help prevent organ rejection in transplant patients by suppressing the immune system. Dr Topol points out, “the last thing you want to do as you get older is to suppress the immune system”.Mental HealthHis advice to his patient is to spend more time outdoors. He says that he too has started doing the same thing.