Aging may be inevitable, but according to renowned cardiologist and longevity researcher Dr. Eric Topol, how we age is far more within our control than once believed. In his new book Super Agers: An Evidence‑Based Approach to Longevity, Topol outlines simple, science‑backed habits that can help older adults stay healthier, stronger, and more resilient well into later life.
Topol, who directs the Scripps Research Translational Institute, has spent years studying people in their 80s, 90s, and beyond who have avoided major chronic diseases. His team’s findings suggest that lifestyle—not genetics—is the driving force behind what he calls “healthy aging,” the number of years lived in good health rather than simply the number of years lived.
Strength Training Takes Center Stage
While aerobic exercise has long been considered essential, Topol emphasizes that strength, balance, and core training are equally critical as we age. He recommends resistance workouts several times a week, citing research showing that muscle‑building activities reduce mortality risk, improve bone density, and help prevent falls—the leading cause of injury among older adults.
Mediterranean Diet Remains the Gold Standard
Topol follows a Mediterranean‑style diet rich in fruits, vegetables, legumes, whole grains, nuts, and healthy fats. Large, long‑term studies continue to show that this eating pattern lowers the risk of cancer, heart disease, and other age‑related conditions. He also stresses the importance of fiber and cautions against excessive protein intake, which may carry cardiovascular risks for some individuals.
Avoiding Ultra‑Processed Foods
Highly processed foods—those packed with additives, refined sugars, and industrial ingredients—are linked to diabetes, heart disease, and inflammation. Topol encourages older adults to limit these products and focus instead on whole, minimally processed foods that support long‑term health.
Deep, Restorative Sleep Matters
Quality sleep becomes harder to achieve with age, yet it remains essential for brain health and overall well‑being. Topol tracks his own sleep to ensure he gets adequate deep sleep and maintains a consistent bedtime routine. He notes that improving sleep quality can significantly reduce the risk of chronic disease and cognitive decline.
Skip the Supplements—Unless Medically Necessary
Despite the booming supplement industry, Topol says most vitamins and anti‑aging products offer little benefit for people without a documented deficiency. He encourages consumers to be skeptical of marketing claims and to rely on whole foods for nutrients whenever possible.
Stay Connected to Others
Social isolation is a major risk factor for depression, dementia, and early mortality. Topol urges older adults to prioritize meaningful interactions, noting that staying socially engaged is as important to healthy aging as diet and exercise.
Spend More Time Outdoors
Nature, Topol says, is one of the most accessible and effective wellness tools available. Time spent outside can reduce stress, improve mood, encourage physical activity, and support healthy vitamin D levels. He believes physicians should consider “prescribing nature” as part of routine care for older adults.
Source: Today.com
