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Secrets to Slowing the Aging Process, According to Dr. Sari Arponen
Table of Contents
practical tips for a healthier,longer life from a leading expert in microbiota and internal medicine.
Achieving a long and healthy life is a goal for many, and understanding the aging process is key. Dr.Sari Arponen, a Doctor of Biomedical Sciences from the Complutense University of Madrid, has dedicated two decades to studying microbiota, internal medicine, and the science of aging. in a recent interview, she shared valuable insights on how to slow down aging and improve overall well-being.
The Optimal Age to Start Preventing Aging
While its often said that aging begins at birth, most people don’t start thinking about it until around age 40. Though, Dr. Arponen suggests that integrating healthy habits as early as possible, even in childhood, is crucial for a slower aging process and a healthier life.
Identifying Key Markers of Aging
According to Dr. Arponen, physical fragility is a critical marker to watch out for. It often precedes diseases, particularly those related to the locomotor system. This fragility is linked to reduced mobility, balance, and adaptability, increasing the risk of falls and fractures. She emphasizes that modern comforts can exacerbate this issue. Choosing the easiest option consistently can undermine functionality in old age. For instance, avoiding stairs can limit one’s ability to climb them when necessary. Physical activity and exercise are vital in combating this.
The Importance of Strength Training
Dr. arponen strongly advocates for strength training. Without it, everyday tasks like opening jars, lifting suitcases, or carrying groceries become challenging. Reduced physical capability leads to increased dependence on others. Protecting health, resilience, and autonomy requires consistent strength exercise.
Genetics vs. Lifestyle in Longevity
For reaching the ages of 80 or 90, lifestyle factors outweigh genetics. Genetics play a more significant role in individuals living beyond 100 years. In fact, those who reach centenarian status often have a combination of favorable genetics and healthy habits. Current research is exploring whether individuals without genetic predispositions can achieve such longevity through diligent lifestyle choices.
“To reach the eighties and so many years or even at 90, what weighs the most is the lifestyle.”
Dietary Recommendations for Slowing Aging
Dr. Arponen recommends eating smaller portions, less frequently, and practicing intermittent fasting, such as a 12-13 hour overnight fast. This can be achieved by having an early dinner. She also suggests adopting the Japanese practise of ‘Hara Hachi Bu,’ which involves eating until 80% full. Limiting meals to two or three times a day can be beneficial. Western societies tend to overeat, which is linked to insulin resistance, overweight, obesity, and inflammation.
Recognizing Overeating
weight gain wiht age is a clear sign of overeating,even if the portions seem small. This can lead to insulin resistance and excess adipose tissue.Physical activity and strength training are essential for maintaining muscle mass and a healthy body composition. Losing muscle mass is more detrimental than having fat in the buttocks, according to Dr. Arponen.