Part II. How to AGE in Reverse (or, EGA): An Age-Reversing Manual

Part IV. Your heart / cardiovascular system.

What’s happening: The most common change in the cardiovascular system is stiffening of the blood vessels (due to less elasticity as we age) and narrowing of the blood vessels (due to accumulation of plaque inside the vessels). These phenomena cause your heart to work harder to pump blood through them and increase the risk of high blood pressure (hypertension) and other cardiovascular problems. A useful tool from the American Heart Association—called the PREVENT™ calculator—can assess your risk of cardiovascular disease (also, please refer to our blog on “Gauging Health Risks Associated With Weight and Cardio”).

Age-reversing (or, EGA) tips to promote heart health:

Include physical activity in your daily routine. Try walking (target 7,000 steps per day), swimming, or other (preferably low-impact) activities. Regular moderate physical activity can help maintain a healthy weight, improve your cardiovascular health, and reduce your heart-disease risk.
Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods, and lean sources of protein. Limit foods that are high in saturated fat and salt. Consider a vegan or pescatarian diet, but do not feel compelled to follow such diets strictly.
Don’t smoke. Smoking contributes to the hardening of your arteries and increases your blood pressure and heart rate, among other downside risks, such as premature skin aging. If you smoke or use other tobacco products, ask your doctor to help you quit.
Manage stress. Stress can take a toll on your heart. Take steps to reduce stress, such as meditation, exercise, or talk therapy.
Get enough sleep. Quality sleep plays an important role in the healing and repair of your heart and blood vessels. Aim for 7-9 hours per night.

Part V. Your bones, joints, and muscles.

What’s happening: With age, bones tend to shrink in size and density, which weakens them. Age-related bone changes typically cause you to become a bit shorter with age. Muscles tend to lose strength, endurance, and flexibility, which can affect coordination, stability, and balance, which in turn raises the risk of falls. Moreover, falling with weaker bones makes breaking a bone much more likely.

EGA tips to help bones, joints, and muscles to stay healthy:

Get enough calcium. Adults should aim to get at least 1,000 milligrams (mg) of calcium a day. Women age 51 and older and men 71 and older should aim to get 1,200 mg a day. You can get calcium from foods such as dairy products, broccoli, kale, salmon and tofu. If you find it hard to get enough calcium from your diet, ask your doctor about calcium supplements.
Get enough vitamin D. Adults up to age 70 should aim to get 600 international units (IU) of vitamin D a day. Adults older than 70 should aim to get 800 IU a day. Sources of vitamin D include tuna, trout, salmon, eggs, vitamin D-fortified milk, and vitamin D supplements. Also, the body makes vitamin D when exposed to direct sunlight.
Include physical activity in your daily routine. Weight-bearing exercises can help build strong bones and slow bone loss. These exercises include walking, jogging, tennis, climbing stairs, and weight training.
Don’t abuse substances. Smoking tobacco and drinking more than small amounts of alcohol can lessen bone mass and raise the risk of fractures. If you smoke, get help quitting. If you drink alcohol, you’ll likely feel its effects more strongly as you get older. That can raise the risk of serious injuries from falls and car accidents. Ask your healthcare professional how much alcohol is safe for your age, sex, and general health.

Part VI. Your memory and thinking skills.

What’s happening: As you age, your brain undergoes changes that may affect your memory or thinking skills. For example, healthy older adults might forget familiar names or words, or they may find it more difficult to multi-task.

EGA steps you can take to promote cognitive health:

Include physical activity in your daily routine. Physical activity increases blood flow to your whole body, including your brain. Studies suggest regular exercise (i) is associated with better brain function and (ii) reduces stress and depression, which can improve memory.
Eat a healthy diet and avoid alcohol. A heart-healthy diet may benefit your brain, and too much alcohol can lead to confusion and memory loss.
Stay mentally active. Staying mentally active may help sustain your memory and thinking skills. You can read, play word games, take up a new hobby, take classes, or learn to play an instrument…..and then play that instrument.
Be social. Social interaction helps ward off depression and stress, which can contribute to memory loss. You might volunteer at a local school or nonprofit, spend time with family and friends, or attend social events.
Listen to your doctor. Follow your doctor’s recommendations to manage high blood pressure, high cholesterol, and diabetes, factors that may hasten cognitive decline. Also, inform your doctor if you have concerns about cognitive decline, especially if the decline is rapid.
Avoid smoking. Smoking can quicken cognitive decline.