Good genes are one of the biggest factors in living a long, healthy life: up to 50% of longevity is inherited, new research suggests.
Still, DNA doesn’t have to be your destiny when it comes to aging and illness.
Take Dr. Florence Comite. As an identical twin, she’s seen firsthand how our unique life experiences can shape our health and, more importantly, what we can do about it.
“If we’re identical twins, why do I love sushi and sashimi, and she doesn’t really eat fish? I murder plants, and she’s an amazing gardener,” Comite quipped to Business Insider.
“By understanding all the factors that make up who we are and thinking of it as a proactive approach, you identify risk before symptoms, and you can stop it in its tracks and even reverse it,” she said of aging.
A top longevity doctor, Comite is an expert in epigenetics, the study of chemical changes that influence gene activity, including those that may affect the aging process.
“Being able to turn switches on and off by the choices we make is the way we can give the control back to ourselves, she said.
Comite said that today’s decisions can make a huge difference in our ability to thrive for decades to come.
“We begin to show changes of aging below the surface at the cellular level in the 30s. And we can do something about it to really protect our health for life because the earlier we do it, the better off we’re going to be,” she said.
Comite shared some of the best health changes she’s made to her own routine that you can add to your own “health portfolio” for a longer, healthier life.
Ditch the bedtime snacks
Comite said she saw major benefits after triumphing over her own personal health nemesis: the late-night snack.
“I’m a grazer. At night, I would just sit and snack on fruit, chocolate, ice cream, whatever. When I gave that up, and I made myself aware of the fact that I just have to stop eating an hour or two before bed, it was a world of difference,” she said.
Cutting out nighttime eating may support digestion and sleep quality, including deep sleep, the time when your body can repair cellular damage to support your metabolism, immune system, and other essential functions. That’s why quality sleep is essential for long-term health, helping stave off age-related decline.
“In your 20s, you can sort of burn the candle at both ends, and your body can compensate. That’s no longer possible in your 30s,” Comite said.
Cut your alcohol intake in half
If you’re winding down for the night with wine, whiskey, or beer, you may be doing more harm than good.
Alcohol has increasingly been tied to serious health risks like cancer, heart disease, and dementia. Recent evidence suggests there may be no safe amount of alcohol.
To minimize the risk of drinking, stick to no more than one serving per day for women and two for men, according to the CDC.
Comite said a simple way to cut back is to swap in a glass of plain water between boozy beverages, halving the amount of alcohol you consume.
“If you like alcohol, cut it back. If you drink two glasses, have one glass and a glass of water because alcohol will cause your blood sugar to go up and then go down while you sleep,” Comite said.
For more precise insights on your blood sugar, Comite recommends wearing a continuous glucose monitor (CGM), which can give real-time data on your body’s unique response to different types of food and beverages.
Combine cardio and strength training
Another way to optimize your longevity routine is to diversify your fitness, Comite said.
“I make time for exercise. Three days a week, I’m in the gym for an hour, and I mainly do weights. There’s a little bit of high intensity and aerobic,” she said.
Between sets of weighted exercises, Comite said she’ll spend some time on the rower for longevity-boosting cardio.
Comite said she also prioritizes high-intensity interval training (HIIT), such as sprint sessions. The right HIIT workout can maximize your time by tapping into key fitness metrics like VO2 max to make the most of every minute you spend exercising.
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