We all want to live as many years as possible in a healthy way. And to do this we must begin to give less importance to those that are determined by genetics and pay greater attention to the decisions we make about our habits and lifestyle. Our actions have consequences and if we do not take care of all the details, not only will we not live longer but we will do so with a worse quality.
And research presented at the latest edition of the Scientific Sessions of the American Heart Association focuses precisely on this question. And, according to the experts in charge of the work, having good cardiovascular health can slow down the rate of biological agingwhich in turn can reduce the risk of developing cardiovascular and other age-related diseases, extending life along the way.
To reach that conclusion, the researchers examined the relationship between heart and brain health, as measured by 8 fundamental factorsand the biological aging process, measured by phenotypic age.
Instead of a calendar to assess chronological (actual) age, phenotypic age is a robust measure of biological age (physiological) calculated from chronological age plus results of nine blood markers (routinely captured during clinical visits) for metabolism, inflammation and organ function (including glucose, C-reactive protein and creatinine). Phenotypic age acceleration is the difference between phenotypic age and actual age. A higher phenotypic age acceleration value indicates faster biological aging.
“We have observed that greater cardiovascular health is associated with slower biological aging, measured by phenotypic age. We have also observed a dose-dependent relationship: As cardiovascular health increases, biological aging decreases”explains Dr. Nour Makarem, professor at Columbia University (New York). “Phenotypic age is a practical tool to evaluate the biological aging process of our body and a strong predictor of future risk of disease and death.”
The 8 factors that allow you to live longer
After calculating phenotypic age and phenotypic age acceleration for more than 6,500 adults with a mean age of 47 years, analysis of the data found having the highest score in relation to the 8 factors considered was associated with having a biological which is, on average, six years younger than the actual age of the individual compared to having the lowest score. These factors are:
- balanced diet
- Active lifestyle
- No smoking
- Sleep well
- Maintain a healthy weight
- Control of cholesterol levels
- Blood glucose control
- Blood pressure control
Greater adherence to all of these metrics and the subsequent improvement in your cardiovascular health can slow down the body’s aging process and have many long-term benefits. “The reduction in biological aging is not only associated with a lower risk of chronic diseases such as heart disease, but also with a longer life and a lower risk of death”concludes Makarem.
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In short, health is worked on and as a consequence comes the reward in the form of a higher quality of life for longer. The weight of genetics is undeniable, but its impact on longevity has been estimated at around 20%, that is, we have a lot of room for maneuver to decide how we want to live and age.
Álvaro Piqueras is a sports expert and in the last five years he has specialized in fitness, nutrition and other health topics. Try to stay up to date with new research and trends in the fields you master to be able to rigorously share the training routine that can inspire a change in your habits, the properties of the foods that should be part of your diet or scientific findings that can improve the physical and mental well-being of people like you.
He began his career in local and regional media in the land of Don Quixote, specifically in Albacete. From there he made the leap to national media after an enriching stint at a wonderful independent advertising agency named after a Beatles song (GettingBetter), although he always kept his journalistic vocation intact.
Hence, he pursued his dream of working for one of the main publishing groups in the country such as Prisa, Vocento and now also Hearst. Perhaps you have read him in the digital version of Diario As, addressing countless topics, or in ABC and other newspapers and magazines of the group, preparing branded content reports for large brands, multinationals and institutions. And if you haven’t had the chance, now is the time to do it at Men’s Health and Runner’s World.
As it could not be otherwise, he confesses to being a lover of sports and from a very young age he has tried disciplines as diverse as athletics, football, basketball, tennis, cycling or swimming. Sometimes feeling the adrenaline of the competition, and other times simply enjoying the benefits of physical activity. Now he has taken up functional exercises and boxing because he is certain that the bag is incapable of hitting him back.
Graduated in Advertising and Public Relations from the University of Alicante, he also has specific training in social media management and direction, strategic planning and graphic design. Lately he has delved into the universe of generative artificial intelligence applied to journalism, but he swears and perjures that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes after 20 years of experience in the communication sector.