Longevity on My Mind

5 simple health habits I’m focusing on these days

I’m turning 40 today and honestly I could not be happier. 

I feel like somewhere along the way I learned that I was supposed to dread this day, but I don't. My feelings definitely lean more towards gratitude for actually making it here, and excitement about what comes next. 

The “what comes next” part has been on my mind a lot lately. Maybe it’s a function of moving into my fourth decade or being in the midst of big career decisions and life changes, or maybe maybe because conversations around biohacking our way to a longer life seem to be everywhere. Whatever the reason, longevity has been on my mind.

It’s a bit embarrassing to admit, but there was definitely a time in my life when ‘health’ wasn’t exactly my end goal. The promise of flat abs and a smaller jean size was a whole lot more motivating than strong bones or keeping my brain and heart healthy as I age. And many of the resulting choices were definitely questionable.

Thankfully things have changed a lot since then. And I like to think in addition to being older, I’ve gotten a little wiser too. 

These days I’m a whole lot less interested in aesthetics (although not as uninterested as I’d prefer to be totally honest) and more interested in staying healthy as I age. And I’ve been very much enjoying this cultural shift away from vanity and towards increasing our quality of life or ‘health span.’  “Dying old as young as possible” as they say. Nothing crazy, but I am trying to do the things I can now, to better enjoy later. But in this age of information it can be really easy to get lost in all the nuances.

Here are 5 simple things I’m staying focused on these days: 

Daily walks. 

Or at least almost daily. 

I know you don’t need me to remind you how important exercise is, but here I am doing it anyway. Because the research is pretty clear that the closest thing we have to a “magic pill” to live healthier, longer is to move our bodies! 

But it doesn’t have to be super complicated. Walking continues to be my favorite (and oh so underrated) activity. Because when it comes to supporting your body and your brain (for the long term), there’s just not much better than a good old fashioned walk. 

In addition to providing a major mood boost, walking has also been shown to decrease your risk for dementia, and to support both your gut and your hormone health. Around 8,000 steps a day seems to be the magic number, but all movement is good movement in my opinion, so I try to sneak some steps in whenever I can. 

Avoiding Alcohol. 

Photo by S O C I A L . C U T on Unsplash

File this one under majorly unpopular options, but it’s also just that, one opinion. You do you! 

For years there’s been a lot of buzz around the health benefits of red wine, but newer research suggests that it’s likely overhyped. In fact, according to nutritional psychiatrist Georgia Ede, M.D., the negative impacts of alcohol far outweigh any antioxidant benefit it may have. Which is not to say that you shouldn’t ever drink a glass of wine again, but it’s likely not the brain healthy beverage it was once thought to be. 

I haven’t had an alcoholic drink in over 10 years ago now. Which is kinda crazy, but I gotta say my life is significantly better as a result. Not only do I sleep better, and wake up with more energy, but my mind feels more clear and my anxiety is significantly less too. 

If you struggle with getting quality sleep, anxiety and mood changes, or have symptoms of hormonal imbalances, you don’t necessarily have to give up alcohol forever, but it may be worth experimenting how you feel with and without it.

Increasing strength and mobility. 

The hype around strength training and longevity is real. Researchers have long been trying to find a magic pill to slow aging, but the best solution we currently have (at least for now) is a pretty simple one: Move more. 

There’s even been some research linking grip strength and walking speed as important predictors of longevity and decreased risk for dementia.

And while all movement is important, prioritizing strength training is important to prevent the natural decline in muscle mass that happens as we age. So basically if we want to keep doing the activities that we enjoy now when we’re in our 70s or 80s, we’ve got to step up our game now.

So over the last few years I’ve been a lot more focused on strength training than ever before. Because if preventing some of that loss can keep me feeling good and able to chase my kids around the mountains, I’m so in!

But it’s not just about strength training. Mobility (and stability) matter too!

Yoga has always been a big part of my life. There have been seasons of life where I’ve been more or less committed to this practice, but a few months ago I noticed that seemingly my body had turned to stone overnight. Struggling to touch my toes, made me realize that while I used to be able to easily pop in and out of yoga classes, if I want to stay flexible, mobile, and injury free, I may need to work a little harder now. So I've recommitted to getting myself to yoga at least once a week and have been getting back into climbing, an old favorite activity that combines strength and flexibility and feels like play.

Focusing on protein, fiber, and fermented foods. 

There’s so much conflicting information out there about nutrition these days, and I’m not one for following a bunch of rules when it comes to how I eat, but these are 3 simple things I try to prioritize each day.

Sometime in our mid 30’s, we start to lose about 1% of muscle mass each year, so in addition to strength training, it’s important to increase protein intake as well to compensate for this loss and support a strong body. Protein also helps us to feel full longer, supports blood sugar balance, energy levels, and even healthy bones. So I guess there’s a reason we’re hearing a lot about it these days. 

The good news is that different things work for different bodies! And a night out at a steakhouse isn’t exactly my thing. If it’s not yours either, there are still lots of other ways to up your intake!

Chicken, fish, greek yogurt, cottage cheese, eggs and plant-based options like tofu and lentils are all great sources of protein too! Plant-based sources do tend to be lower in the amino acids lysine, methionine, and leucine, so I tend to look for a protein powder with a balanced amino acid profile (I like this one) to make sure I’m getting enough to support muscle growth.

There’s a lot of info out there about getting 30 grams of protein at each meal, but overall I don’t stress about the number of grams so much. I just try to listen to my body and incorporate a variety of protein rich foods throughout my day. 

And it’s not all about protein! I still think fiber and fermented foods are underrated and under consumed, but they’re both oh so helpful to support a healthy gut microbiome.  Our gut microbiome changes as we age, so eating more fiber and probiotic rich foods is an easy way to support a healthy gut, improve your mood, decrease cravings and support healthy hormones in the process. 

If you’re new to eating fermented foods, or trying to get kids to eat more of them, adding a forkful of sauerkraut into grilled cheese or quesadillas is one of my favorite tips! Just trust me on this one, it’s soooo good! (Wildbrine’s classic kraut is really easy to love, and they carry it at Costco which is a major bonus!) 

Prioritizing Ways to Decrease Stress 

Adventists pray, Sardinians get together for happy hour with friends, for Costa Ricans it’s a whole way of life. . . but all of these very different routines have one common outcome in mind, to relieve stress. 

You could try meditating, walking in nature, reciting affirmations, writing in a journal, or calling a friend after a long day. It’s less about the practice itself and more about finding what works best for you. 

Whether it’s a brief moment in the morning, getting out for a walk, or pausing for a few breaths, I’ve been trying to integrate more mindfulness breaks throughout my day and making an effort to spend less time on screens, at least on instagram anyway. It’s (I’m) a work in progress. 

Despite the world’s insistence, we are not simply warm blooded robots. We all need time for quiet moments of calm and authentic connection throughout our days. Allow yourself time to just BE, without the expectation of productivity (no guilt allowed). This quote has been attributed to so many different people, I have no idea where it actually came from, but it’s still a good reminder.

“We are human beings not human doings.”

Sending all the good health and happiness your way! (and also this birthday cake bread, because even if it’s not your birthday month, sprinkles are always a good idea!)

xx

Ashley