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Fox News Flash top headlines for March 7: “While some factors are beyond our influence, there are steps we can take to prolong our time on Earth.”
“For the average person, the everyday choices we make have a more significant impact on our health and lifespan than our genetics,” says Dr. Gary Small, an expert in memory, brain, and aging at Hackensack Meridian Health in New Jersey, speaking to Fox News Digital.
“Even individuals with a genetic predisposition to Alzheimer’s disease can delay symptoms for years by embracing a healthy lifestyle,” he adds.
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Dr. Small, also serving as the chief physician for behavioral health at Hackensack, shares the five pivotal behaviors for enhancing longevity.
Explore his insights.
Seniors cooking A nourishing diet can significantly impact lifespan by reducing the risk of heart disease, cancer, and other age-related conditions.
No. 1: Maintain a Positive Outlook
Scientific evidence suggests that maintaining a positive mindset can extend both our lifespan and quality of life, notes Small.
“Optimists encounter fewer physical and emotional challenges, experience less discomfort, enjoy higher vitality levels, and generally lead happier, more serene lives,” he observes.
“Optimism also bolsters the immune system, enhancing our ability to fend off infections.”
Research indicates that deliberate efforts to cultivate optimism can lead to a transformative shift in attitude.
“Expressing gratitude can elevate levels of optimism,” he suggests.
No. 2: Stay Active
Numerous studies underscore the connection between regular physical activity and a longer lifespan.
“Cardiovascular fitness enhances circulation, elevates endorphin and protein levels that bolster brain cell communication, and promotes heart health,” Small explains.
Seniors exercising Regular physical activity has been linked to a longer lifespan.
“While many find the initial steps challenging, they soon experience heightened energy, improved sleep, and enhanced mood, which serve as powerful motivators to sustain their exercise regimen in the long run,” he continues.
Experts advocate for a blend of strength training (weightlifting) and aerobic exercise.
“For beginners, it’s best to start gradually, set achievable goals, and gradually build endurance,” advises the doctor.
He suggests finding an enjoyable exercise routine, whether it involves jogging, cycling, swimming, yoga, spinning, or pickleball.
No. 3: Prioritize Nutrition
A well-balanced diet can significantly influence lifespan by mitigating the risk of heart disease, cancer, and other age-related ailments, Small emphasizes.
“Midlife obesity heightens the risk of dementia later in life, so practicing portion control is essential for brain health,” he tells Fox News Digital.
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Omega-3 fatty acids from fish and nuts help alleviate inflammation, which can harm the brain and heart, as Small points out.
“Antioxidant-rich fruits and vegetables combat age-related oxidative stress, which can contribute to cellular damage throughout the body,” he adds.
Additionally, the doctor advises minimizing consumption of processed foods and refined sugars to reduce the likelihood of developing diabetes, a condition linked to increased dementia risk.
No. 4: Manage Stress
Given that chronic stress elevates the risk of dementia and heart issues, Small advocates integrating stress-reduction techniques into daily life.
Woman meditating Adopting stress-reduction techniques can mitigate dementia and heart disease risk, notes the doctor.
“Meditation and relaxation exercises promote healthy aging,” he asserts.
“Just 10 minutes of daily meditation not only enhances mood but also boosts cognitive function.”
No. 5: Prioritize Health
Maintenance Common chronic ailments like hypertension and high cholesterol heighten the risk of cognitive decline, heart disease, and premature mortality, warns Small.
“These conditions can be effectively managed with medications and healthy lifestyle choices, particularly exercise and a balanced diet,” he advises.
Regular health screenings also play a crucial role in extending lifespans.
Standard recommendations include mammograms for breast cancer, colonoscopies for colorectal cancer, skin cancer checks, sleep health assessments, cervical cancer screenings, eye exams, and prostate exams for men.
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