How to live longer as you get older

Extending lifespan with age requires comprehensive management of genes, chronic diseases, lifestyle, psychological status, and regular physical examinations.

1. Gene regulation:

Genetic factors account for 25% -30% of the impact on longevity, and the decrease in telomerase activity accelerates cell aging. Screening for longevity related genes such as APOE through genetic testing, targeted supplementation of NAD+precursor nicotinamide mononucleotide 500mg/day and resveratrol 200mg/day to delay telomere shortening. Metformin 500mg/dose is used clinically to activate the AMPK pathway and prolong the biological lifespan of the model.

2. Chronic disease management:

Hypertension, diabetes and other chronic diseases shorten life by 8-10 years. Dynamic blood pressure monitoring should be controlled below 130/80mmHg, and glycated hemoglobin should be maintained within 6.5%. The use of SGLT-2 inhibitor empagliflozin 10mg/day and GLP-1 receptor agonist liraglutide 1.8mg/week has both hypoglycemic and cardiovascular protective effects.

3. Metabolic optimization:

The basal metabolic rate decreases by 2% -3% every decade, leading to fat accumulation. Adopting a 16:8 intermittent fasting diet combined with a Mediterranean diet, daily intake of 1.6g omega-3 fatty acids, 200g salmon, 25g dietary fiber, and 50g oats. Resistance training is conducted three times a week to maintain muscle mass, and Tai Chi improves balance ability.

4. Mental Maintenance:

The risk of cognitive decline doubles every five years after the age of 60. Supplementing with 100mg/day of phosphatidylserine enhances neuronal membrane fluidity and increases brain reserve through bilingual training or instrument practice. Mindfulness meditation, 5 times a week for 20 minutes each time, reduces cortisol levels by 35%.

5. Immune enhancement:

Thymus atrophy reduces T cell production to 20% at the age of 70. Vaccination against herpes zoster and pneumonia, supplemented with vitamin D3 at 2000IU/day to regulate immunity. Intestinal microbiota transplantation improves age-related immune decline, and consuming fermented food natto 50g/day increases short chain fatty acids.

Walk at least 6000 steps daily and consume 300g of dark green vegetables. Maintain social connections at least 3 times a week. Maintain a deep sleep of delta waves for 1.5 hours per night, and control the ambient temperature at 20-22 ℃ to reduce metabolic stress. Regularly conduct specialized screenings such as bone density and carotid ultrasound, and establish personalized health records to track changes in physiological indicators. The water intake is calculated at 35ml/kg to avoid frequent nighttime urination affecting sleep quality. These systemic interventions can extend healthy life expectancy by 7-9 years.