Healthy Aging
Muhammad Usman Naeem, Abdul Ghani MD
Aging is part of life. Some people age slowly, and some age in a way that brings diseases earlier. Many people believe that aging starts only when we grow old, but that is not true. Aging is a process that begins much earlier, sometimes as soon as a child starts living in unhealthy ways. Think of it this way: every day we make small choices. What we eat, how we move, and whether we rest or not. Over time, these choices add up and shape how our bodies age.
What is the difference between a healthy and an unhealthy life?
We now understand it more clearly that the secrets of a healthy body are not new, they are lessons our ancestors practiced naturally. They ate healthy food, often less food than we eat today, and they were physically active in their daily work (Hunting). Our genes were shaped in that environment thousands of years ago. Since then, our genes have hardly changed, but our lifestyle has changed dramatically.Today, junk food is much more common than healthy food. Most of my patients eat unhealthy microwaveable frozen food, canned food, or fast food. Work has become less physical. Instead of lifting, walking, or farming, many of us sit for long hours. The result is obesity, hypertension, diabetes, heart disease, and what sometimes call “diseases of excess”.
Why can’t the body handle these “diseases of excess”?
Our bodies are designed to balance harmful chemicals with protective ones. The protective chemicals are for example anti-inflammatory chemicals, vitamins, and antioxidants which come from healthy fats, fish, fruits, vegetables, and some spices [1].Our muscles also help. When we move, our muscles release “good chemicals” called myokines, which protect us from inflammation and improve our metabolism. But here’s the catch: there is a limit. If we overload the body with sugar and junk food, the good chemicals cannot keep up. The system tips out of balance, leading to diabetes, obesity, and heart disease [2].
It’s almost like a chemical war happening inside us every day.
The problem with modern junk food
Let’s take a simple example. Imagine sitting down to eat a big mac, fries, and soda.
The bun and fries are full of refined carbs, with little to no nutrition or fiber.
The meat provides protein but is heavily processed and often cooked with harmful fats.
The soda is full of sugar that the body struggles to handle.
Even diet sodas are not the answer. They may be sugar-free, but they bring artificial chemicals that our bodies are not designed to process.
What happens? Blood sugar spikes, inflammation builds, cholesterol rises, and over time, weight is gained. This chain reaction leads to high blood pressure, diabetes, heart disease, and faster aging [3].
Now, let’s imagine a different meal: a whole-grain sandwich with grilled chicken breast or salmon, a fresh apple or banana, a salad with vinegar and olive oil, and a glass of freshly squeezed orange juice.
This meal is lighter, filled with protective chemicals, and it nourishes the body rather than overwhelming it. When meals like this are paired with regular exercise, we can slow down aging and prevent many diseases.
What happens? Blood sugar spikes, inflammation builds, cholesterol rises, and over time, weight is gained. This chain reaction leads to high blood pressure, diabetes, heart disease, and faster aging [3].
Now, let’s imagine a different meal: a whole-grain sandwich with grilled chicken breast or salmon, a fresh apple or banana, a salad with vinegar and olive oil, and a glass of freshly squeezed orange juice.
This meal is lighter, filled with protective chemicals, and it nourishes the body rather than overwhelming it. When meals like this are paired with regular exercise, we can slow down aging and prevent many diseases.
Why is exercise a better medicine?
Exercise is one of the most powerful medicines we have, and it is free. When you move, wonderful things happen inside your body:- Blood pressure goes down.
- Damaged small blood vessels repair themselves.
- Inflammation decreases.
- The heart, kidneys, and lungs work better.
- New muscles and blood vessels form.
- Your mood and memory improve [4].
When you exercise, your muscles burn sugar first, then fat. But if you keep feeding the body with alcohol, soda, processed juice, and candies, your body will never reach the fat-burning stage. That is why reducing alcohol, sugar, and refined carbs is so important.
Working muscles also release enzymes like AMPK, which act like guardians. They help the body use energy better, prevent fat storage, and may even slow down the growth of cancer cells [5]. Muscles also produce HDL, the “good cholesterol,” which acts like a cleaning truck, picking up trash (plaque) from your arteries and keeping your blood vessels healthy.
That is why I say: spend less time scrolling through social media or watching Netflix, and more time moving your body. A simple walk can do wonders.
Working muscles also release enzymes like AMPK, which act like guardians. They help the body use energy better, prevent fat storage, and may even slow down the growth of cancer cells [5]. Muscles also produce HDL, the “good cholesterol,” which acts like a cleaning truck, picking up trash (plaque) from your arteries and keeping your blood vessels healthy.
That is why I say: spend less time scrolling through social media or watching Netflix, and more time moving your body. A simple walk can do wonders.
Tips for healthy aging
- Don’t drink alcohol: it brings no benefit to your health.
- Don’t smoke: smoking damages every organ.
- Eat less sugar: it feeds cancer and accelerates aging [6].
- Live simple life: appreciate small, beautiful things in life.
- Protect your body. Care for it. It’s the only one you have.
Markers of healthy aging
- BMI between 24–26
- HDL cholesterol above 60 mg/dL
- LDL cholesterol ideally below 72 mg/dL
- Blood pressure near 120/80 mmHg
- HbA1c around 5.6% (well-controlled diabetes: 6.5–7%)
- No alcohol
- No smoking
- Regular exercise
The brain: the most neglected organ
The brain is often left out of the discussion about aging. For centuries, people thought the brain and body were separate. Science now shows the opposite, they are deeply connected. As psychiatrist Dr. Gail Saltz explains in her book The Power of Different, you don’t simply “catch” mental illness. Many people are born with certain traits, and when stress, especially inflammation is added, disease may develop [7].- A person with mood swings may, under stress, develop bipolar disorder.
- Suspicion under stress may grow into paranoia.
- Sadness under stress may turn into depression.
Exercise and the brain
Exercise is not only good for the body, but also medicine for the brain. When muscles work, they release brain-derived neurotrophic factor (BDNF), a chemical that helps the brain grow new cells, especially in the hippocampus (the brain’s memory center) [8].This is why people who exercise often report clearer thinking and better memory. That is why I like to say: “Walk to remember and remember to walk”.
From an evolutionary perspective, the brain is expensive. It uses a large portion of the body’s energy and is extremely sensitive to harmful chemicals. Protecting it with food, exercise, and a healthy lifestyle is one of the best investments you can make in your future.
Citation list
Calder PC. Nutrition, immunity and inflammatory diseases. Nutrients. 2017;9(10):1087.
Hotamisligil GS. Inflammation and metabolic disorders. Nature. 2006;444(7121):860–7.
Mozaffarian D, et al. Population approaches to improve diet, physical activity, and smoking habits. Circulation. 2012;126(12):1514–63.
Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143–211.
Hardie DG. AMP-activated protein kinase: maintaining energy homeostasis. Annu Rev Nutr. 2014;34:31–55.
Johnson RJ, et al. Sugar, uric acid, and the etiology of diabetes and obesity. Diabetes. 2013;62(10):3307–15.
Miller AH, Raison CL. The role of inflammation in depression. Nat Rev Immunol. 2016;16(1):22–34.
Erickson KI, et al. Exercise training increases size of hippocampus and improves memory. PNAS. 2011;108(7):3017–22.
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