Dr. Michael Roizen, a 78-year-old wellness expert and chief wellness officer of the Cleveland Clinic, claims to have turned his biological clock back 20 years. He believes that his biological age is now only 57.6 years, thanks to some simple lifestyle habits that have kept him healthy and young.
In conversation with Business Insider, the longevity expert and author shared his approach to maintaining health and fitness despite a tough schedule. Let’s take a look at the practices he adopts to turn back the aging clock. (Also read: Jimmy Carter, the longest-lived president, dies at 100: 7 key longevity lessons from his remarkable, century-long life ,
1. Walk more for better health
Dr. Michael Roizen incorporates 10,000 steps into his daily routine, encouraging others to “walk a little more” as part of their workout. To ensure he moves more, he parks away from his workplace to take extra steps.
Even if you don’t achieve your goal of 10,000 steps, walking still provides health benefits. A 2023 study from the University of Cambridge found that just 75 minutes of brisk walking per week could significantly reduce the risk of death from any cause, as well as the risk of developing cardiovascular disease and cancer. Is.
2. Include avocado, salmon and olive oil in your diet
Dr. Michael recommends including avocado, salmon, and olive oil in your diet for better longevity. These three foods, known for their health benefits, are linked to a reduced risk of heart disease. Roizen says that even with these three, you may see improvements in your overall health.
3. Build strong relationships
Dr. Michael Roizen emphasizes the importance of maintaining friendships for better health and longevity. Research shows that strong social relationships are as important as diet and exercise.
4. Play speed-of-processing games
According to Roizen, engaging in brain-training games that require faster processing can boost cognitive health. He highlighted games like “Double Decision” and “Freeze Frame”, which research shows may reduce dementia risk and increase mental agility.
Roizen referenced a 2017 study published in Alzheimer’s & Dementia, which found that older adults who completed ten sessions of these games over six weeks, supplemented with booster sessions at 11 and 35 months, had better cognitive performance, compared with a 10- experienced a 29% lower risk of developing dementia. Year period. He recommended dedicating at least two hours per week for five weeks to these sports to achieve optimal results.
5. Take multivitamin shots
While the evidence on multivitamins and longevity is mixed, Roizen cites studies suggesting that long-term use may reduce the risk of cancer, heart disease and dementia. Despite the uncertainty, he takes a multivitamin to keep vitamin levels stable. However, the US Preventive Services Task Force does not recommend these for the general public due to a lack of conclusive evidence.
6. Get a flu vaccine
Roizen recommended flu vaccines not only to prevent influenza but to promote healthy aging. He pointed to a 2022 review in Aging Research Reviews that found flu vaccination in older adults could reduce the risk of dementia by reducing brain inflammation. Emphasizing its role in protecting public health, the U.S. Centers for Disease Control and Prevention (CDC) recommends that everyone six months of age and older get a flu vaccine each season.
