Forget anti-ageing hacks. Scientist shares 4 simple tips on how to live past 100 years
In an interview with Business Insider, she shared four daily habits Andersen personally follows, inspired by her years of research into the world's healthiest elders:
Eat five different colors every day
Andersen makes it a point to eat fruits and vegetables in at least five different colors daily. This ensures she gets a wide variety of nutrients while keeping meals visually fun and balanced. Her diet consists of legumes, lean meats, nuts, and olive oil which is linked to better heart health, reduced inflammation, and longer life spans.
Move every single day and mix it up
Daily movement is a non-negotiable for Andersen. Whether she's hiking with her dog or running on a treadmill, staying active is key. Many of the centenarians she's studied walk daily, garden, or keep busy with household chores, simple forms of exercise that keep the body and mind sharp.
Prioritize sleep
Getting a solid eight hours of sleep is another habit Andersen sticks to. But more than the number of hours, she believes consistency is crucial. Waking up refreshed and ready for the day is the real indicator of good sleep quality. She also shared that there's a deeper benefit — during sleep, the brain clears away harmful proteins linked to neurodegenerative diseases like Alzheimer's, essentially giving your mind a nightly cleanse.
Always learn something new
Andersen recently took up sailing, not just for fun, but to challenge her brain and body. She encourages everyone to pursue a new skill, whether it's painting, music, or a new sport. It's about engaging your brain in unfamiliar ways, which helps strengthen neural pathways and promotes long-term brain health.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
2 hours ago
- Time of India
‘Alzheimer's can be prevented & reversed', says expert; early intervention, natural therapies & Covid link
Prof Ram Shankar Upadhayaya , a medical scientist and an expert in infectious diseases and molecular oncology, believes that there is hope for Alzheimer's patients and says that it is completely reversible. Tired of too many ads? go ad free now Talking to TOI , he speaks about the evolving understanding of Alzheimer's and the way ahead. Excerpts: You say that Alzheimer's is reversible. Could you explain how? When I began my journey as a scientist decades ago, even during my time at Harvard, the consensus was that Alzheimer's could only be definitively diagnosed post-mortem and that there was virtually no hope for reversal. But today, we stand on a very different frontier. Our evolving understanding, supported by multi-omics, neurobiology, and functional medicine, tells us that Alzheimer's is not a singular condition with a singular cause. It is a syndrome with 100 different potential root causes, ranging from chronic inflammation and vascular compromise to environmental toxins, metabolic dysfunction, and infections. Once you accept that, the strategy shifts from 'waiting for a cure' to actively identifying and reversing the drivers in each patient. Could you break down what makes Alzheimer's distinct from dementia? Dementia is a broad term. It simply means that the brain isn't working the way it used to whether it's memory, decision-making, emotional processing, or cognition. Alzheimer's is a specific disease, the most common form of dementia, responsible for about 70% of cases in older adults. But not all dementia is Alzheimer's. Trauma, tumours, vascular issues, or infections can lead to dementia-like symptoms that are reversible if the underlying cause is treated. You say that Alzheimer's begins decades before symptoms appear. Can you elaborate? That's one of the most important insights. Alzheimer's pathology starts 20-30 years before the first symptom. The brain begins accumulating damage, amyloid plaques, tau tangles, inflammation, vascular compromise all silently. That's why early intervention is key. The earlier we can detect cognitive shifts and investigate root causes, the better our chances of slowing, halting, or even reversing the condition. You mentioned hundreds of causes. Isn't that overwhelming? It can be, but it also means there are many opportunities to intervene. One-size-fits-all medicine won't work. Instead, we assess each patient's environment, genetics, exposures, metabolic state, infections, and more. We've seen success using lifestyle-based protocols optimizing sleep, detoxification, nutrition, and exercise. For example, deep sleep (N3 stage) is critical. Every 1% reduction in N3 sleep increases Alzheimer's risk by 22%. Yet, most in the age group of 65-80 only get 15-30 minutes of N3 sleep. That's modifiable. Are there examples of patients you've treated using this approach? There are studies, patients reverse cognitive decline using protocols including Lion's Mane mushroom, Rosemary essential oil, detoxification, targeted anti-inflammatory therapies, and in some cases, cutting-edge interventions like Galectin-3 antibody therapy, which is showing remarkable promise without the side effects seen in amyloid-targeting drugs. Can Covid-19 or its vaccine exacerbate or even trigger neurodegeneration? We're seeing clear signals that both Covid-19 and spike proteins from vaccines may accelerate neuroinflammation in predisposed individuals, particularly those with high toxic burdens, poor sleep, chronic infections, or autoimmunity. But it's important to remember this is a layered phenomenon. Covid didn't create Alzheimer's, but it may tip the balance in vulnerable individuals. One UK post-mortem study even showed 5-10% brain mass shrinkage in individuals who had only mild Covid. What role does lifestyle play in Alzheimer's prevention? Alzheimer's doesn't start in the brain; it starts in the body. The way we live, our sleep patterns, food, activity levels, toxic exposures all influence cognitive longevity. Exercise increases BDNF, a growth factor that stimulates new neuron and synapse formation. Sauna therapy promotes detoxification and triggers heat shock proteins that may regenerate neural tissue. Diets high in processed sugar, salt, and seed oils are inflammatory and vascularly destructive, both are enemies of the brain. You say Alzheimer's not as a tragedy but as a call to action. What's your message?
Time of India
a day ago
- Time of India
Dementia at 50: When early-onset Alzheimer's changes the course of a life
It may not necessarily begin with memory loss. When Alzheimer's comes early, in one's 40s or 50s, it often arrives without the usual signposts. You might not see someone struggling to remember names or forgetting where they live. Tired of too many ads? go ad free now Instead, the changes are quieter, harder to name. You might notice a drop in work performance. A loss of interest in things once loved. A growing struggle with language or reading. Navigating once-familiar spaces might start to feel difficult. Social withdrawal follows, subtle at first, then more obvious. This is Early-Onset Alzheimer's Disease, or EOAD. And it may not look like the Alzheimer's most people imagine. In fact, in its early stages, EOAD is often not amnestic. Many people face trouble with executive functioning, planning, prioritising, or solving problems. Others experience difficulties with spatial perception or start having trouble with language. These 'atypical' symptoms make the condition harder to spot. Many individuals are misdiagnosed with stress, anxiety, burnout, or are simply told to 'slow down. ' This delay in recognition adds another layer of distress. The emotional toll is immense in these cases. Depression and anxiety are not just common; they're expected. There is grief in real time. Because this disease strikes when people are at the height of their careers, raising children, or managing financial responsibilities. A diagnosis, when it finally comes, changes everything. Diagnosing EOAD is not straightforward. Tired of too many ads? go ad free now It often requires detailed cognitive testing, neuroimaging, and, in some cases, spinal fluid analysis. Clinicians must also rule out reversible causes like vitamin deficiencies or thyroid imbalances. Family history plays an important role too. A genetic predisposition can exist. The uncertainty, the waiting, the not knowing, it's a heavy burden for both the person and their family. Once the diagnosis is confirmed, the focus must shift, quickly and compassionately, to intervention. We now have access to more precise tools to aid diagnosis, like amyloid PET scans and biomarker-based tests, which can confirm Alzheimer's pathology. Globally, anti-amyloid therapies are beginning to show promise, though they remain limited in availability. But beyond medications, it is therapy, speech, occupational, and physiotherapy that becomes the lifeline. Because someone in their 40s or 50s still has so much life to live. Functional support is a must to preserve quality of life. Facilitating communication, mobility, and independence matters deeply, especially in this age group. Families need a lot of support to navigate through this journey. Spouses, children, siblings, they carry the weight of this diagnosis alongside their loved one. There is confusion, heartbreak, and often a sense of helplessness. But there can also be hope, especially when care is person-led and sensitive. What we've learned is that with timely diagnosis, meaningful engagement, and clinical expertise, quality of life can be enhanced. Because even when memory fades, meaning doesn't have to. By Neha Sinha, Dementia Specialist, CEO & Co-founder of Epoch Elder Care
India Today
2 days ago
- India Today
Brain drain: India battling mass cognitive decline, and no generation is spared
A silent medical crisis is unfolding among Indians—a multi-generational decline in cognitive health. From children to seniors, the pressures of modern life, evolving societal norms and underlying health issues are subtly eroding cognitive India's demographic advantage as a young nation, evidence points to a widespread reduction in brain health that threatens individual wellbeing and, ultimately, national progress. Dr Arun Garg, chairman, neurology and neurosciences, Medanta, Gurugram, sheds more light:advertisementTHE MULTI-GENERATIONAL IMPACTChildren and adolescents: India has nearly 470 million children. While early brain development is paramount at this age, increasing academic pressure and social isolation are taking a considerable toll on young minds. Research indicates that 38 per cent of students struggle with academic anxiety, half of them report declining performance and over 40 per cent experience isolation or sleep disturbances, making insomnia common. The emerging threat of substance abuse and the alarming statistic of 8.7 per cent of students contemplating suicide due to academic stress underscore the urgent need for intervention. Young and middle-aged adults: For adults navigating the demands of work, family and digital connectivity, the 'productivity paradox' often leads to increased fatigue and distraction. Digital overuse frequently results in sleep disorders, memory impairments, anxiety and even structural brain changes, all of this negatively impacting both professional output and personal wellbeing. They fail to register and retain required information, leading to an inability to recall and reproduce at later date and causing memory disturbance and cognitive Cognitive decline is not solely an inevitable consequence of ageing. Lifestyle diseases, such as hypertension, which are now widespread in India silently impair brain health by elevating the risk of strokes, dementia and Alzheimer's disease. Conditions such as Parkinson's disease and undiagnosed neurodevelopmental disorders, such as ADHD (Attention-Deficit/Hyperactivity Disorder) or autism, significantly limit the quality of life, particularly when diagnosis and care are CAUSING IT?Lifestyle elements: Sedentary routines, processed foods, insufficient sleep and chronic stress represent as modern challenges hindering brain vitality. Poor diet and lack of physical activity increase the risk of neurological disorders while daily stress and irregular sleep patterns accelerate cognitive toxins: Urbanisation increases exposure to air pollutants and various chemicals, many of which are linked to neurological and digital influences: The social stigma surrounding mental health, coupled with constant online exposure, fosters anxiety, isolation and diminished attention, particularly among the youth. Practices such as 'doomscrolling' and excessive screen-time subtly undermine focus and heighten emotional awareness: Despite the growing discourse, access to mental health resources remains limited. Only 2 per cent of the struggling youth reportedly seek professional help, reflecting systemic gaps in infrastructure, training and societal understanding. Families and even educational institutions often fail to identify the early signs, thereby delaying crucial support and medical CONSEQUENCESIndividual wellbeing: The personal cost manifests as diminished quality of life, strained relationships and unrealised and societal burden: Over 150 million Indians are estimated to require mental healthcare even as untreated cognitive decline imposes significant burdens on productivity, education, healthcare and overall national TO FIX IT?Through collaborative effort, open dialogue and decisive action, India can strive to build a healthier and more supportive ecosystem for the cognitive wellbeing of its action: Prioritising adequate sleep, regular exercise, nutritious diets and digital detoxification can safeguard brain health at any and community support: Early intervention, fostering open conversations within families, and promoting community awareness are vital steps to break the silence and stigma associated with cognitive health and systemic change: India must strategically invest in school counsellors, facilitate early diagnosis and integrate mental health services nationwide. This commitment will transform discussions into tangible support, ensuring accessibility not just for the privileged but every to India Today Magazine- EndsMust Watch
