By the time we turn 60 most of us will still have one third of our lives to live.
Specialist Australian geriatrician Dr Kate Gregorevic's new book, Staying Alive: the Science of Living Healthier, Happier and Longer, applies the science of longevity to everyday life, offering tips on how the small, daily decisions we make now can help us live better for longer.
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The science of aging is relatively new, she tells Jim Mora.
“We’re living in the first time in human history where people can get older, and there’s all these fascinating biological processes going on in our body which are part of life and do lead to what we think of as aging,” she says.
Changes to our immune system are thought to be one of the main reasons some of us age worse than others, she says.
“Immune changes in aging are thought to be one of the key mechanisms related to age-related disease like cardiovascular disease and dementia and also to the development of frailty.
“When we get older we’re not as good at making antibodies, but because we’ve got changes in our cells, we’ve got higher levels of immune activity as well — so inflammation.”
Many lifestyle factors influence inflammation, she says.
“Things like exercise, getting enough sleep, even social connection, the foods we eat that relate to the microbiome — all of these things can have positive influences.”
She is a great advocate for exercise and in particular resistance training.
“The biggest cause of disability in older age is inactivity and this is something we can all do something about.
“The thing that most people don’t do is strength training, and particularly for women this is so important because women are more likely to be dependent in older age compared to men, and some of this can be offset by keeping muscles strong.”
Genetics are a determinant of longevity but not as important as many think, she says.
Dr Kate Gregorevic Photo: Supplied / Rebecca Taylor Photography
“Genes are probably only about 25 percent of longevity. It’s far, far more related to lifestyle factors, also socio-economic factors.
“So, there’s still a lot you can do yourself to live as long as possible and I think a good example of that is worldwide life expectancy in 1900 was 31, now it’s 71 — and in countries like Australia and New Zealand it’s over 80.
"These aren’t genetic changes, it’s so much more to do with medical and public health advances."
Making simple changes to our everyday lives now is a powerful way to improve life expectancy and quality of life in our older years, she says.
“There’s no point living as long as possible if you’re not enjoying yourself.
“It’s really important to bring it back to the here and now.”
With diet, she says, focus on the positives.
“The good things to do, rather than one demon ingredient to cut out.”
Include lots of vegetables and fibre in your diet, she says.
Even simple routines like teeth-brushing is important, she says.
“Dental health is good for your cardiovascular health and good for your brain health as well. There is a link between better dental health and decreased chance of dementia.
“Simple things like brushing twice a day checking in with your dentist and flossing is one simple thing that might be protecting your health.”
Connection and purpose are also important, she says.
“We do have a need to think our life matters beyond just ourselves, that we’re actually contributing.
“These things have measurable biological impacts so people with a higher sense of purpose seem to be associated with better cardiovascular health and a decreased risk of dementia.”
