- Longevity expert Dr. Michael Roizen says he has successfully reversed his biological age by 20 years.
- He suggests that there are a few simple steps anyone can take to extend their life.
- These include eating salmon, engaging in brain-stimulating activities, and keeping up with vaccinations.
Taking time to prioritize our health can often feel challenging. However, a physician who believes he has found a way to reverse aging argues that focusing on six key principles could help us live longer.
Dr. Michael Roizen, the 78-year-old Chief Wellness Officer at Cleveland Clinic, shared with Business Insider that his “biological age” is 57.6, based on the health of his organs and his reduced risk of developing chronic illnesses. It’s worth noting that the methods used to assess biological age are not universally recognized.
Roizen’s primary goal is to identify lifestyle changes that can help individuals live longer, healthier lives. However, he emphasizes that even if people aren’t able to fully transform their habits, there are still “small and simple things” they can do that can make a significant impact on their lifespan.
He believes that by following six key actions, everyone can increase their chances of living a longer life.
Take More Walks
As part of his weekly exercise routine, Roizen strives to walk 10,000 steps each day. He encourages everyone to “try to walk a little more.”
For instance, he deliberately parks his car far from his workplace, then walks the rest of the way to add extra movement to his commute.
While 10,000 steps is often seen as the ideal goal, this number is somewhat arbitrary and originated from marketing efforts. Even walking fewer steps has its benefits. Research from the University of Cambridge in the UK found that people who walked briskly for just 75 minutes per week had a reduced risk of dying from any cause, as well as a lower chance of developing cancer and heart disease.
Consume Olive Oil, Avocado, and Salmon
In a previous article, Roizen shared seven foods that promote longevity. However, he emphasized that even consuming just three of these—olive oil, avocado, and salmon—can still provide significant health benefits. Research has linked all three to a reduced risk of heart disease.
Maintain Strong Relationships
Building friendships is a “fun” way to boost both longevity and health, says Roizen. He adds, “It’s always better to do things with others.”
Rose Anne Kenny, a professor of aging and lead researcher of Trinity College Dublin’s The Irish Longitudinal Study on Ageing, has stated that maintaining close social connections is just as important for longevity as eating a balanced diet and staying active, as reported by BI.
Play Games that Test Processing Speed
Roizen recommends playing brain-training games, specifically speed-of-processing games, which studies suggest can help improve brain function. He points to two games—“Double Decision” and “Freeze Frame”—as examples.
Roizen believes these games could reduce the risk of dementia, citing a 2017 study published in Alzheimer’s & Dementia. The research found that older adults who participated in 10 sessions of these games within the first six weeks, followed by sessions at 11 and 35 months, experienced a 29% lower risk of developing dementia over the next ten years.
To replicate the findings, Roizen advises playing these games for two hours per week over five weeks.
Take a Multivitamin
The role of multivitamins in promoting longevity has been a topic of debate, with research offering mixed findings.
Roizen references studies that show long-term multivitamin users tend to have lower rates of dementia, heart disease, and cancer. However, more recent research suggests the benefits of multivitamins may not extend beyond controlled study environments. For example, a large study published earlier this year in JAMA Network Open, which involved over 390,000 participants, found no link between multivitamin use and lifespan.
Additionally, the U.S. Preventive Services Task Force has stated that there is insufficient evidence to recommend multivitamin use for the general public. Despite this, Roizen continues to take a multivitamin to ensure consistent vitamin levels in his body.
Get Your Flu Shot
The Centers for Disease Control and Prevention (CDC) recommends that everyone six months and older receive a flu vaccination each season.
Roizen suggests that getting the flu shot may also support healthy aging. A 2022 review published in Ageing Research Reviews found that the flu vaccine could help reduce brain inflammation, potentially lowering the risk of dementia in older adults.
