Feel Better, Live More with Dr Rangan Chatterjee
The New Science of Living a Longer and Healthier Life with Professor Rose Anne Kenny #400
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Genes contribute only 20% to the aging process, while 80% is within our control through lifestyle choices.
- Epigenetics allows us to influence the rate at which we age, highlighting the significance of factors like social connections, diet, exercise, and stress reduction.
- Socioeconomic disparities can impact the aging process, emphasizing the importance of addressing disparities and ensuring access to education, income opportunities, and community engagement.
- Attitude and community support are essential in successful aging, with positive attitudes, optimism, and social engagement impacting our biological aging process.
- The significance of social engagement and networks in determining our health is highlighted, with strong social infrastructure and social connections contributing to overall well-being.
- The concept of Blue Zones is discussed, where geographical areas with a high concentration of people living to 100 or beyond share common factors including strong social engagement, community activities, and a predominantly plant-based diet.
Deep dives
The Influence of Genes and Lifestyle on Aging
Genes contribute only 20% to the aging process, while 80% is within our control through lifestyle choices. This highlights the importance of taking charge of our own aging. Factors like good quality friendships and relationships, a healthy diet, exercise, and stress reduction play a crucial role in aging healthily and happily.
The Power of Epigenetics and Aging
Epigenetics, which accounts for 80% of the aging process, allows us to influence the rate at which we age. Professor Roseanne Kenny emphasizes the significance of factors like social connections, diet, exercise, and stress reduction in determining how quickly or slowly we age. These simple measures can have far-reaching effects on our health and well-being, and even impact us in our later years.
The Importance of Socioeconomic Factors in Aging
Socioeconomic disparities can have a substantial impact on the aging process. Research from the TILDA study reveals that individuals with lower socioeconomic status may experience accelerated biological aging. Addressing disparities and ensuring access to education, income opportunities, and community engagement can significantly influence the aging process and overall health outcomes.
Attitude and Community in Successful Aging
Attitude and community support are essential in successful aging. Positive attitudes, optimism, and social engagement can significantly impact our biological aging process. Studies have shown that individuals who perceive themselves younger and maintain a positive outlook tend to be physically fitter, experience better mental health, and maintain higher quality of life. Developing strong social connections and volunteering also contribute to successful and fulfilling aging.
The Importance of Social Engagement and Networks in Determining Health
The podcast episode highlights the significance of social engagement and networks in determining our health. The town of Rosetta is cited as an example where the secret of longevity lies in the strong social infrastructure. The research field of sociology's impact on health is explored, emphasizing the importance of social connections in promoting overall well-being.
The Blue Zones and Their Lessons on Healthy Aging
The episode discusses the concept of Blue Zones, geographical areas with a high concentration of people living to 100 or beyond in good health. The Blue Zones, such as Sardinia, Costa Rica, the Loma Linda community in California, Icaria in Greece, and Okinawa in Japan, share common factors contributing to longevity. These factors include strong social engagement, community activities, a predominantly plant-based diet, minimal processed foods, and regular physical activity through daily routines like walking.
The Connection Between Exercise, Chronotypes, and Sleep
The podcast delves into the impact of exercise, chronotypes, and sleep on aging. It emphasizes the importance of incorporating physical activity into daily routines and finding a movement plan that aligns with one's natural chronotype. The discussion also highlights the adverse effects of blue light exposure, particularly from electronic devices, and the importance of creating a dark sleep environment to promote quality sleep.
The Role of Epigenetics in Aging
Epigenetics, which constitutes 80% of our aging biology, refers to the dynamic features on our genes influenced by environmental factors like exercise and diet. These features, called methyl groups, open and close, giving signals to cells for protein production and maintaining cellular vitality. While genes remain fixed, epigenetics can change over time. By understanding epigenetics, we can measure and assess the biological aging of cells, emphasizing the significance of maintaining a healthy lifestyle.
Sexuality and Aging
Sex and intimacy play important roles in decelerating the aging process. Laughter, a vital social bonding activity, releases neurohormones that have therapeutic benefits, including reducing the risk of heart attacks. Additionally, purpose in life is crucial, as having a sense of purpose increases both physiological and psychological well-being. Factors such as sleep, exercise, and diet, as well as reframing daily tasks to find purpose, contribute to healthy aging. It is important to address and openly discuss issues related to sexuality and aging, as there are common concerns such as erectile dysfunction, which can serve as an early indicator of underlying health issues.
The Importance of Sleep
Sleep plays a critical role in slowing down the aging process. It allows the body to eliminate toxins, consolidate memories, and recharge for the next day. Getting seven to nine hours of sleep is recommended, as it helps prevent cognitive impairment and inflammatory responses. Establishing a pre-sleep routine, ensuring a dark sleeping environment, managing stress, avoiding tyramine-containing foods, and consuming foods rich in tryptophan and omega-3 oils can promote better sleep. While sleep deprivation may occur during certain life stages, it is important to prioritize and work towards restoring healthy sleep patterns.
The Power of Attitude and Social Engagement
Maintaining a positive attitude and engaging in social activities have a significant impact on healthy aging. Laughter, in particular, has a beneficial effect on our neurohormonal responses and social connections. Recognizing the importance of purpose in life, creating meaningful relationships, and reframing daily tasks help individuals feel in control and contribute positively to their well-being. Building a strong support network, staying physically active, and paying attention to diet can contribute to a sense of fulfillment and vitality.
Longevity is a hot topic these days. We’re obsessed with anti-ageing as if getting older should be avoided or even reversed at all costs! Of course, we can’t do that and I’m not sure we’d really want to. But today’s guest brings valuable insights about what we can do, to make sure we age healthily and happily.
Professor Rose Anne Kenny is a medical gerontologist, Regius Professor of Physic and Chair of Medical Gerontology at Trinity College Dublin. She’s the Founding Principal Investigator of Ireland’s largest population study of ageing (TILDA) and the author of the international bestseller Age Proof: The New Science of Living a Longer and Healthier Life.
In today’s conversation, Professor Kenny reveals that while 20 percent of ageing is genetic and can’t be changed, 80 percent is epigenetic – in other words, we have the power to influence how quickly or how slowly we age.
Her number one recommendation is to have good quality friendships and relationships throughout our lives. Then follow a healthy diet, plenty of exercise, and reduce stress. Nothing too surprising, perhaps. But what might surprise you is just how far reaching the effects of these relatively simple measures can be – and how much what you do in your 20s can impact your 80s.
We talk about how to avoid metabolic syndrome and why it’s important to know key biological markers throughout life. We discuss the benefits of community, family, volunteering and inter-generational friendships, and the undercurrent of ageism that prevails in society.
Loneliness increased threefold during the pandemic, according to the TILDA study, and it’s left some people feeling afraid to reconnect. Yet isolation is known to cause inflammation, suppress immunity and speed ageing.
Professor Kenny believes we should flip convenience on its head when it comes to exercise. Instead of taking the easy option which means moving less, we should look at the ‘harder’ options, such as taking the stairs or carrying heavy bags, as convenient ways to build activity and strength training into our lives. She also shares excellent advice on sex and intimacy, sleeping better, laughing more, and finding purpose all around you.
This is a wonderful and practical conversation that is going to give you a variety of simple ways to play the long game when it comes to ageing. And the empowering message is that it’s never too early or too late to start.
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Show notes https://drchatterjee.com/400
DISCLAIMER: The content in the podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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