Here, discover the small, sustainable, science-backed changes—plus one really intriguing supplement—that will help you look and feel your best: When people were allowed to sleep only 4.5 hours per night for four nights, participants in one study experienced a 16% drop in insulin sensitivity overall, and their fat cells’ sensitivity to insulin dropped 30%. Researchers say that is equivalent to metabolically aging someone 10 to 20 years. To ensure you’re sleeping enough, scale back on tech before bed, try wearing blue-light-blocking glasses in the evening, and consider a magnesium glycinate supplement. Right now, there’s plenty of research in the works for NR, all of which seems very promising3. For example, this randomized, double-blind, placebo-controlled study found that taking the supplement daily helped individuals manage healthy weight4, which in turn helps longevity. Some studies5 have found that replenishing levels of NAD with supplements containing NR lengthens the life span of mice by improving mitochondrial function and increasing activation of SIRT16, a specific sirtuin protein in the body. This is one of the same mechanisms by which caloric restriction seems to lengthen life span. (Another compound that may mimic the life-extending effects of calorie restriction is pterostilbene.) Other studies suggest that NAD increases the activation of SIRT67, which helps maintain the length of telomeres—the end caps on DNA that are associated with longevity. Lipman agrees, adding that as we get older, our capacity to metabolize carbohydrates actually decreases. This may be why a large body of research8 suggests that the traditional Mediterranean diet—think vegetables, fruits, beans, nuts, legumes, whole grains, healthy fats (olive oil), and lean meats—lowers the incidence of chronic diseases and improves longevity. Swapping out refined carbs in favor of these nourishing whole foods also helps curb chronic inflammation, a process associated with a number of age-related chronic diseases. “Autophagy (literally meaning ‘self-eating’) is the natural process by which cells disassemble and clean out unnecessary or dysfunctional components…so you can get back to more optimal functioning,” says Ilene Ruhoy, M.D., integrative neurologist. “Autophagy can dictate not only how well we live but perhaps how long we live. It is notable that most neurodegenerative disorders, such as Alzheimer’s disease and Parkinson’s disease, are associated with the accumulation of misfolded proteins or pathologic proteins—so impaired autophagy may contribute to these diseases.” How it helps: The good bacteria in your gut thrive on fiber. When you eat fiber-rich foods, they’re able to proliferate and outweigh the bad guys, promoting overall health and immune functioning. When good bacteria break down fiber, they produce anti-inflammatory compounds called short-chain fatty acids (SCFAs). These SCFAs are the main source of energy for colon cells and actually help repair leaky gut by increasing the expression of tight junction proteins. This helps prevent toxins in the intestines from leaking out into the bloodstream, where they can wreak havoc on the body and lead to a cascade of chronic inflammation. Research has shown that higher microbial diversity in the gut is associated with less frailty (i.e., weakness, inability to perform basic functions) as you age. And recently, research has found that increased social contact may do wonders for your brain, potentially warding off forms of dementia such as Alzheimer’s, one of the leading causes of death in the U.S. In fact, people who saw their friends almost daily were 12% less likely to develop dementia later in life than people who saw only one or two friends every few months. Spending quality social time with others has also been associated with lower levels of interleukin-6 (IL-6) in the body. IL-6 is a pro-inflammatory cytokine that has been implicated in a number of age-related diseases, including Alzheimer’s, osteoporosis, rheumatoid arthritis, cardiovascular disease, and some forms of cancer. Regular exercise confers a slew of life-extending benefits, starting with helping you achieve a healthy weight, which has positive effects on nearly every aspect of your health. A recent study found that people with bigger waistlines and a high body mass index (BMI) in their 60s had greater signs of brain aging six years later. Specifically, people with bigger waists and higher BMIs were more likely to have thinning in the cortex area of the brain. Moving your body also helps you build and maintain muscle mass, and reduced muscle mass is a telltale sign of aging in older adults. In fact, as you age, muscle wasting (sarcopenia) is associated with9 an increased risk of falls, fractures, low quality of life, and increased mortality. According to Lipman, exercise becomes more important as we age because it is a hormetic stressor—and it turns out, a little bit of this hormesis (or mild stress)10 on the body is a really good thing for longevity and building up our resistance to other types of stress. Other things that stress your body in a good way when not taken to the extreme: fasting and exposure to cold (think finishing your hot shower with a blast of cold water). Many of the suggestions mentioned above (nutrient-rich diet low in refined carbs, supplementation, getting plenty of sleep, engaging in daily movement) go a long way in curbing chronic stress that could speed the aging process. In addition to these, consider deep breathing, yoga, meditation, or seeing a therapist.
