Want to age better? A top cardiologist shares 5 simple daily habits

Aging well is not about expensive treatments or just looking younger — it’s about staying healthy and illness-free as you grow older. Dr. Eric Topol, a renowned cardiologist and longevity expert, shared practical tips with The Wall Street Journal on how to age better through simple daily habits.

Exercise Is Non-Negotiable

Physical activity is key to longevity. Dr. Topol recommends both aerobic and resistance training, aiming for 150 minutes of moderate or 75 minutes of vigorous exercise per week. “I do lots of resistance training and make that part of the routine. You can do resistance training with some very cheap bands,” he said.

Prioritize Deep Sleep

Sacrificing sleep is a major mistake. Dr. Topol emphasizes the importance of deep sleep for brain health: “People should aspire to get a maximal amount of deep sleep… Studies show seven hours is optimum.” He advises setting an early bedtime to support better rest.

Eat Real, Unprocessed Foods

Diet plays a vital role in healthy aging. Dr. Topol avoids ultra-processed foods, favoring salads, protein (like salmon or chicken), yogurt, berries, and granola. “Ultra-processed foods should be reduced to the lowest amount possible,” he said.

Don’t Skip Protein

Protein intake is crucial for maintaining muscle mass. Dr. Topol aims for 90–100 grams daily: “The recommended dietary allowance for protein is 0.8 grams per kilogram… For people aged 60-plus, about 1.2 grams per kilogram a day.” However, he warns against extremely high-protein diets due to potential heart risks.

Focus on Mental Well-being

Spending time in nature improves mental health, reducing stress, anxiety, and depression. “We know that spending more time in nature and connecting with it can be beneficial for mental wellbeing… but unfortunately, we spend more and more time indoors,” researchers noted.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

[With TOI inputs]