Have you noticed how some people age better than others? They seem to have a certain approach to life that belies their age. It’s not all about physical appearance, either, though genetics certainly plays a role. I think a combination of activities, attributes, and attitudes permits these lucky few to have a youthful approach to life long into what is normally thought of as “old age”. So, given my training in observational science and research methodology, I decided to look into this phenomenon and try to determine some traits and qualities that may help all of us sail through our 50s, 60s, and, with luck, our 70s.

This essay may seem primarily aimed at men because, well, that’s what I am and know best. However, I think most of what I’ve found can be equally applied to men and women, certainly the information concerning lifestyle is universal.

I think it is sad to see men and women who inappropriately act or dress much younger than their age. They’re in denial. Denial never works. I don’t want to be one of those guys. My philosophy is “Accept but Resist”. I know I won’t have the abs I once had, but I can avoid the protruding belly and keep my dorsal and ventral lines – at least for a while. That’s my plan.

First, let’s take a close look at our opponent. The impacts of aging on men really begin at age 40 and they’re pretty awful. The key villain in this drama is testosterone – the same hormone that got us into so much trouble during our younger years. After age 40, a man’s testosterone begins to decrease and falls steadily through your 70s.

You see, there must be a perfect level of testosterone for men that would enable us to live productive, vital lives in harmony with those around us, but we never experience that level of “hormonal equanimity”. We go quickly from making fools of ourselves with women, bar fights, and starting wars to pot bellies and bone loss. It’s so unfair. All because of just one hormone.

Anyway, the drop in testosterone causes many manifestations. Hair loss, abdominal fat increase (pot belly), and gradual muscle loss (sarcopenia) are just some of the top hits on the male psyche during these years. Also, most men will experience some level of andropause (male menopause) characterized by mood swings, sleep changes, and increased irritability. (This is why you need to stay off the lawn of old guys. Just get off the damn lawn! Ok? It’s his lawn.) Do I need to even cover erectile dysfunction? That seems to be a problem, though I’ve never met a man who experienced it.  Socially, most people, as they get older, tend to become more isolated. When you think of old men having mood swings and increased irritability, it’s easy to see why.

Ok,the future looks pretty bleak. What can we do? Actually, I think there’s quite a bit we can do to make these decades really great. Keep in mind that we have advantages now: we may be better off financially; no bosses or work stress; a certain level of wisdom (?); we’re not raising those kids anymore; and freedom. Not at all bad, plus here are some steps we can take to help ensure continued productivity and happiness into the future. Well, maybe not ensure, but at least increase the likelihood.

Exercise Those of you who know me knew this one was coming, but it is true. The empirical evidence is quite clear, the most important measure you can take to remain healthy and vibrant is to exercise regularly. In consideration of the age-impacts discussed earlier, your regimen should include resistance training (weights), cardio, stretching, walking, and, perhaps, some yoga. Combining these exercises for about one hour a day will do the trick. Of course, check with your physician and initially work with a trainer, if possible. Play a sport, walk with a friend (2-footer or 4-footer), go to a class, but start to move and keep moving. The benefits are clear for your body and your mind.

Diet Be careful what you eat. You’re fighting against muscle loss and increased flab, so eat leaner than you’ve ever done in the past. Reduce your overall carbs, cut back on refined sugar (a poison), and look for interesting and varied sources of lean protein like fish, chicken, and legumes (I added the legumes because the evidence clearly shows legumes as a good protein source, but I’m not eating any legumes. Just not. You should, though.)

Curiosity I believe intellectual and social curiosity are major drivers in keeping us engaging and vital. I’ve never known an intellectually curious person who wasn’t interesting and involved. Keep your interactions with the world and people around you at the highest level possible. Continue to explore the unfamiliar. Continue to expand your mind. There is no biological reason to stop and many reasons to continue. I’ve never seen the term “social curiosity” before, but what I mean by the phrase is an interest in people, groups, and activities of a wide range. I’ve known a number of socially curious people in my life and they seem happier and more satisfied than any other group. Bigly important as we age.

Social Make friends. Keep friends. Stay in touch with relatives and friends. Join groups. Much of this is related to “social curiosity”, but remaining a social animal is so important to good mental and physical health that it cannot be over emphasized.

Appearance Good grooming is an overlooked aspect of men’s appearance. Women usually do much better in this department than men. Beginning in your 20s, men should be aware of the importance of good grooming and, as you age, keeping on top of everything becomes increasingly difficult. I estimate that by the time I turn 80, I will spend the same number of hours per week grooming as I used to spend at work (40). All hair (nose, ears, back of neck) has to be trimmed or eliminated at least weekly. Beards and goatees have to be trimmed and throat shaved. Unless you are growing a beard, you have to shave daily. Daily. Your clothes have to be clean, presentable, and regularly updated. You have to be fresh. No odor. This is not trivial. For many men, grooming and hygiene begin to take a back seat when there is no office to go to each day. Your appearance is critical to how you see yourself and how others see you and react to you.

 

That’s all I have for now. Strong forces work against you as you age and they grow in power the older you get. You can partially hold them back with a few relatively simple actions. Remember, Accept but Resist.

Damn testosterone!

One last thing: I discovered a great snack/light meal this weekend. You make up a bowl of guacamole with one avocado, one medium tomato, some lime, and salt to taste. Next, you dice up a grilled chicken breast and you add the chicken pieces to the guac. You then use a fork and eat the chicken pieces smothered in delicious guacamole. If done correctly, when the chicken is gone, so is the guac. Tastes great and no chips or tortillas. Really good.

If you have a new or interesting recipe, send it into us. If it’s published in this space, you could win tickets to an upcoming show.