This article started as an introduction to a book on longevity. Surprisingly, it became a plan to improve my life and health span. The main point is that people must make choices now to have a more satisfying end of life.
This is great and you make an extremely important point. The real goal is healthspan and not so much lifespan. For many, a primary care clinician who understands and shares your goals can be a great aid.
I started a journal in August 2020 and I recorded my eating fitness eyes teeth medication hobbies technology use favourite books etc at the time. Each year since I write the same things and do some comparisons. If I think of something important I add it when I think of it. I added that ‘if I need hearing aids I will wear them’ after mum and I watched tv together when I visited. Every time I would be deafened by the volume. I want to be able to use the computer and see as I age so I include shoulder and neck exercises and arms and fingers. What you are doing is a great idea.
I love the idea of setting the goals for what I want the quality of my life to be, although at 74, I am essentially trying to do this in 5 year increments, in order to not get wedded to certain expectations. I have worked hard the past 5 years to get to a healthy and sustainable balance in my life in terms of diet, exercise, sleep, emotional well-being (which includes my fiction writing and publishing), and my next 5 year goal is to sustain that balance. But I also recognize that some of my chronic health issues, unexpected life events, could change the playing field for me. So part of my well-being is flexibility in the face of the effects of what I can't control. As usual, really appreciate these posts.
I agree here. I'm 72 and have no fixed plan beyond staying mentally and physically fit and healthy. Longevity doesn't enter the plan. THE most important thing for me would be the ability to accept and adapt to whatever life throws at me with grace.
'The Blue Zone - Living to 100' series on Netflix examines living to 100 across the world and the means to do it - it's seriously worth watching.
This is great Janice! Health span is an important concept. I haven’t read Peter’s book (yet, but its on my list). But some of his concepts you shared are similar to what I’ve learned from interviewing Dr. Tom Perls of the New England Centenarian Study. He puts important habits into four buckets: 1) having a consistent exercise routine, 2) eating healthy, 3) eating minimal to no red meat, and 4) being a woman 😀 (85 percent of centenarians are women.) I’m actually writing about this next week on my substack.
Hi Janice. I really liked this article. Sound advice. I've recently improved my sleep by taking high dose magnesium, which has a bit of passionflower, zinc and Vit C in it. I am still waking as often as I usually do but tend to go back to sleep pretty easily now. This is helping my mental health because I am not worrying/ruminating so much in the night. I also think exercise is key. I recently started doing strength exercises through our Tasmanian arthritis foundation. The trainer keeps saying that if you are stronger and have a fall it's less likely to be a slippery slide to incapacity. Love your posts. Very nourishing.
Hi Lee, I take melatonin to help with the sleep, which helps to a degree. It's the ruminating and worry that keeps me awake for hours. I do agree wit the exercise, also no caffeine afternoon, and not afternoon nap - seems to help.
Very interesting article. on the end list - pt #2 - you are staying up later but not taking naps. Are you also getting up later? Or reducing sleep? And why breaks not naps?
It's a mind game really - for me, naps end up lasting an hour and then I don't sleep as well at night. I've trained my mind that breaks are shorter. The goal is to stay up later and get up at the same time - even so it would be getting 8 hours of sleep.
I usually set the alarm on my watch for 15 mins - that is when I have time for a nap - amazing how busy one can be, how does one every find time to work LOL
For me, naps led to falling asleep for longer periods of time than I wanted. So I reframed it to taking breaks - which are really short periods of rest. They are very helpful as you say.
Some great tips. I'm good on diet and sleep. And I've really improved my emotional health in the last 2 years. But I need to move more. I'm working on it though!
My mom lived to 100. ♥️ I’m trying to remember things she did that might have contributed to her longevity. I remember she went out into our front yard every day and did some kind of jump-swing your arms-kick routine, which made neighborhood kids laugh.😂 And she and my dad had chosen a house on a man-made lake not too far from D.C. to raise our family in, and she swam in the summers, though it was mainly floating! And she cooked pretty healthy food, though she wasn’t a health food organic person. She and my dad were fortunate to travel a lot. They had three children, and I’m sure we were all a challenge in different ways. She grieved terribly when my sister was diagnosed with type 1 diabetes at age 13. She had moved to Washington D.C. as a single working woman, from a small town in North Carolina where she grew up, and one Sunday found the Unitarian church, and it was fresh air to her, after being raised southern Baptist. She was idealistic and loved lovely language and had a sense of humor. She had a lot of stress in other ways and sometimes yelled a lot. She looked for the good in people. I’m not getting a clear picture of what contributed to longevity, exactly. I know genes play a part of course. She loved to sing in the car on family trips. She helped her four sisters financially. And two nephews and a niece. Maybe her idealism and wanting to help others played a role in longevity? (Sorry this is a ramble with no definite conclusions!)
Hi Karen, It sounds like your Mom did several things to keep her going - exercise, the healthy food, humor, her beliefs, and the positiveness to name a few.
Janice, you come across as being in good health now, so I suggest you adjust your goal higher, meaning why not 105 or 110? Mine is 105 and I chose that because I met a hospital volunteer a few years ago who was 105. I figured if he could do it, I could too! To your article's point, that desire to reach 105, and to do so healthily, did cause me to start making changes in my life to bring that longevity about, and it has been a continuous process of gaining knowledge and making changes. Thanks for your article, I did get some tips from it!
"The main point is that people must make choices now to have a more satisfying end of life." That says it all, Janice. I remember my mother's goal:. "Live as long as you want to, and want to as long as you live. She remained well for 96 years. I am sure you inspire your family as much as mom did me.
"...choosing ten physical tasks I’d like to be able to do at 100 and then reverse engineering the necessary actions in the present to achieve that future." I did the same thing after reading Peter's book. The key is understanding aging is that we have to work hard to keep what we have now in order to do the same things we'd like to do at our target age (mine is 88; I'd love to put my target higher but realistically how I'm feeling now is a determining factor for the moving target I'm aiming for).
I have another podcast I listen to—Andrew Huberman—who is on the same wave length as Attia. My preference is Huberman; he's from Stanford, though his podcast isn't affiliated with his Stanford work.
Health span is the key. Great article. Now what in the world is "gentle pickleball?"
This article started as an introduction to a book on longevity. Surprisingly, it became a plan to improve my life and health span. The main point is that people must make choices now to have a more satisfying end of life.
This is great and you make an extremely important point. The real goal is healthspan and not so much lifespan. For many, a primary care clinician who understands and shares your goals can be a great aid.
I agree, the real goal is healthspan and finding that primary care clinician is key.
I meant use the computer and sew
I started a journal in August 2020 and I recorded my eating fitness eyes teeth medication hobbies technology use favourite books etc at the time. Each year since I write the same things and do some comparisons. If I think of something important I add it when I think of it. I added that ‘if I need hearing aids I will wear them’ after mum and I watched tv together when I visited. Every time I would be deafened by the volume. I want to be able to use the computer and see as I age so I include shoulder and neck exercises and arms and fingers. What you are doing is a great idea.
Hi Val, What a great plan.
I love the idea of setting the goals for what I want the quality of my life to be, although at 74, I am essentially trying to do this in 5 year increments, in order to not get wedded to certain expectations. I have worked hard the past 5 years to get to a healthy and sustainable balance in my life in terms of diet, exercise, sleep, emotional well-being (which includes my fiction writing and publishing), and my next 5 year goal is to sustain that balance. But I also recognize that some of my chronic health issues, unexpected life events, could change the playing field for me. So part of my well-being is flexibility in the face of the effects of what I can't control. As usual, really appreciate these posts.
Hi, That seems like a wise way to go - kind of a five year check - a realistic look at your current reality and setting new choices goals accordingly.
I agree here. I'm 72 and have no fixed plan beyond staying mentally and physically fit and healthy. Longevity doesn't enter the plan. THE most important thing for me would be the ability to accept and adapt to whatever life throws at me with grace.
'The Blue Zone - Living to 100' series on Netflix examines living to 100 across the world and the means to do it - it's seriously worth watching.
I have heard about the documentary several times and want to check into it.
This is great Janice! Health span is an important concept. I haven’t read Peter’s book (yet, but its on my list). But some of his concepts you shared are similar to what I’ve learned from interviewing Dr. Tom Perls of the New England Centenarian Study. He puts important habits into four buckets: 1) having a consistent exercise routine, 2) eating healthy, 3) eating minimal to no red meat, and 4) being a woman 😀 (85 percent of centenarians are women.) I’m actually writing about this next week on my substack.
Hi Kevin, interesting about the minimal to no red meat. I look forward to reading your article.
Hi Janice. I really liked this article. Sound advice. I've recently improved my sleep by taking high dose magnesium, which has a bit of passionflower, zinc and Vit C in it. I am still waking as often as I usually do but tend to go back to sleep pretty easily now. This is helping my mental health because I am not worrying/ruminating so much in the night. I also think exercise is key. I recently started doing strength exercises through our Tasmanian arthritis foundation. The trainer keeps saying that if you are stronger and have a fall it's less likely to be a slippery slide to incapacity. Love your posts. Very nourishing.
Hi Lee, I take melatonin to help with the sleep, which helps to a degree. It's the ruminating and worry that keeps me awake for hours. I do agree wit the exercise, also no caffeine afternoon, and not afternoon nap - seems to help.
Very interesting article. on the end list - pt #2 - you are staying up later but not taking naps. Are you also getting up later? Or reducing sleep? And why breaks not naps?
Hi Doug
It's a mind game really - for me, naps end up lasting an hour and then I don't sleep as well at night. I've trained my mind that breaks are shorter. The goal is to stay up later and get up at the same time - even so it would be getting 8 hours of sleep.
I usually set the alarm on my watch for 15 mins - that is when I have time for a nap - amazing how busy one can be, how does one every find time to work LOL
I like that idea . .
Hi Janice,
Thanks, as always, for this excellent post.
"Stay up later and take shorter breaks after lunch - not a nap."
Can you elaborate a bit on this idea?
I had read that taking short naps was beneficial?
Hi Heather,
For me, naps led to falling asleep for longer periods of time than I wanted. So I reframed it to taking breaks - which are really short periods of rest. They are very helpful as you say.
Some great tips. I'm good on diet and sleep. And I've really improved my emotional health in the last 2 years. But I need to move more. I'm working on it though!
Hi Cali, Now, I do pretty well with the sleep, exercise, and not eating junk food - but the emotional health area remains a work in progress.
My mom lived to 100. ♥️ I’m trying to remember things she did that might have contributed to her longevity. I remember she went out into our front yard every day and did some kind of jump-swing your arms-kick routine, which made neighborhood kids laugh.😂 And she and my dad had chosen a house on a man-made lake not too far from D.C. to raise our family in, and she swam in the summers, though it was mainly floating! And she cooked pretty healthy food, though she wasn’t a health food organic person. She and my dad were fortunate to travel a lot. They had three children, and I’m sure we were all a challenge in different ways. She grieved terribly when my sister was diagnosed with type 1 diabetes at age 13. She had moved to Washington D.C. as a single working woman, from a small town in North Carolina where she grew up, and one Sunday found the Unitarian church, and it was fresh air to her, after being raised southern Baptist. She was idealistic and loved lovely language and had a sense of humor. She had a lot of stress in other ways and sometimes yelled a lot. She looked for the good in people. I’m not getting a clear picture of what contributed to longevity, exactly. I know genes play a part of course. She loved to sing in the car on family trips. She helped her four sisters financially. And two nephews and a niece. Maybe her idealism and wanting to help others played a role in longevity? (Sorry this is a ramble with no definite conclusions!)
Hi Karen, It sounds like your Mom did several things to keep her going - exercise, the healthy food, humor, her beliefs, and the positiveness to name a few.
I wholeheartedly agree with everything you say here, Janice. These are my aims, too. Thank you for a useful post.
Thanks Patricia - my aims too.
Excellent advice!
Janice, you come across as being in good health now, so I suggest you adjust your goal higher, meaning why not 105 or 110? Mine is 105 and I chose that because I met a hospital volunteer a few years ago who was 105. I figured if he could do it, I could too! To your article's point, that desire to reach 105, and to do so healthily, did cause me to start making changes in my life to bring that longevity about, and it has been a continuous process of gaining knowledge and making changes. Thanks for your article, I did get some tips from it!
"The main point is that people must make choices now to have a more satisfying end of life." That says it all, Janice. I remember my mother's goal:. "Live as long as you want to, and want to as long as you live. She remained well for 96 years. I am sure you inspire your family as much as mom did me.
I love your Mother's goal - thanks so much for sharing it.
"...choosing ten physical tasks I’d like to be able to do at 100 and then reverse engineering the necessary actions in the present to achieve that future." I did the same thing after reading Peter's book. The key is understanding aging is that we have to work hard to keep what we have now in order to do the same things we'd like to do at our target age (mine is 88; I'd love to put my target higher but realistically how I'm feeling now is a determining factor for the moving target I'm aiming for).
I have another podcast I listen to—Andrew Huberman—who is on the same wave length as Attia. My preference is Huberman; he's from Stanford, though his podcast isn't affiliated with his Stanford work.
Health span is the key. Great article. Now what in the world is "gentle pickleball?"
Hi Patti, LOL Well it's pickleball - but not played as hard as it can be and is geared to me being an older adult just learning how to play.
I'd love to find one of these, none in my area. Everyone here is a rock star at pickleball. I think I'll take up Pilates.
There ya go.