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cover of episode What can I do now to live longer and healthier?

What can I do now to live longer and healthier?

2025/6/12
logo of podcast The Dose

The Dose
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Brian Goldman
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Eric Topol
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Eric Topol: 我通过规律作息，注意饮食和运动，显著改善了我的睡眠质量，特别是增加了深度睡眠。我发现保持规律的睡眠模式对于预防与年龄相关的主要疾病至关重要。此外，避免过晚运动和进食，以及保持适当的水分摄入，都有助于提高睡眠质量。我一直在努力将我的平均深度睡眠时间提高到40-45分钟以上，甚至希望能达到一个小时或更长。因为深度睡眠对于清除大脑中的废物至关重要，这些废物如果不清除，会促进大脑炎症，增加患老年痴呆症和其他与年龄相关疾病的风险。 Brian Goldman: 通过健康习惯来控制炎症，是延长健康寿命的关键。这意味着我们需要从运动开始，包括有氧运动和力量训练。地中海饮食是保持健康的最佳饮食方式，因为它有助于预防心脏病，并减缓甚至逆转痴呆症的一些认知影响。此外，确保及时接种疫苗，对于50岁以上的人，有证据表明带状疱疹疫苗可以帮助预防痴呆症。延长健康寿命不是购买可疑的奇迹疗法，而是通过关注基本知识来实现的。

Deep Dive

Chapters
Dr. Eric Topol discusses the importance of healthspan over lifespan, emphasizing the role of lifestyle factors in maintaining health and longevity. He highlights the impact of inflammation on the immune system and its connection to various chronic diseases.
  • Healthspan is more important than lifespan.
  • Lifestyle factors significantly influence health and longevity.
  • Inflammation plays a critical role in age-related diseases.
  • Maintaining a healthy immune system is crucial for long-term health.

Shownotes Transcript

To live longer, healthier lives, we need to eat a balanced diet, get enough exercise and sleep, and go easy on the alcohol. While the solutions are simple, building healthy habits is more complicated. Dr. Eric Topol, director of the Scripps Research Translational Institute and author of Super Agers: An Evidence-Based Approach to Longevity, explains why we should aim for a long "healthspan" versus "lifespan," and offers advice on how to build the habits that will help get us there.

For transcripts of The Dose, please visit: lnk.to/dose-transcripts). Transcripts of each episode will be made available by the next workday. For more episodes of this podcast, click this link.)

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