Your first priority from your doctor is to recover your 5 lost years of brain cognition from your stroke. If nothing is provided, FIRE THEM!
Matt Roberts: Eight easy ways to anti-age your brain and live longer
Over the past few weeks Matt Roberts has shared his anti-ageing exercise regime and the smart nutrition plan which underpins his own enviable midlife health. Now the 47-year-old, who has trained David Cameron and Naomi Campbell, reveals eight simple lifestyle upgrades which can help slow down the ageing process and keep you feeling active and energised as you age.
1. Jump-start your body with cold water
Didn't your doctor prescribe this since Jan. 2017 for your depression and dementia prevention?
cold shower (3 posts to Jan. 2017)
“On three or four days a week I take a shower in water as cold as I can stand for five minutes,” explains Roberts. “Cold water stimulates cell regeneration to support good overall health and longevity. It also improves your circulation (by constricting and dilating your blood vessels), challenges your heart, and enhances your mitochondria (the energy-producing powerhouses in your cells), so it’s a fantastic general boost for your health.”
To cope with the cold shock, Roberts suggests harnessing the “box breathing” technique used by US Navy SEALs: breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds, then repeat. But the ordeal will be worth it: as well as the benefits listed above, studies suggest cold water immersion can reduce inflammation and lower levels of the stress hormone cortisol, and may even protect against dementia. If five minutes feels like too much, begin with a 20 second blast, before building up to 30 seconds, and one minute.
2. Inject some purpose into your day
Update my stroke blog with 5-25 new posts each day, get outside walking from 1-3 hours clearing the trails of brush and fallen trees.
Whether you want to plan a home renovation, help a neighbour or achieve a personal fitness goal, make sure your life is filled with purpose. Research in the journal Psychological Science found that people with a positive purpose in life live longer than those who do not. “Having a purpose will ensure you live every day with focus and energy,” explains Roberts. “Your mindset is essential to your longevity. It doesn’t matter if your purpose is work-based, charity-based or family-based, what matters is that you have a reason to get out of bed, to test yourself and to live with a positive mindset.”
3. Stay in touch with your friends
Have one friend from first grade 58 years ago. 4 friends from college 44 years ago, numerous friends here in Michigan after moving here 8 years ago.
Studies have shown that social isolation is linked to higher blood pressure, a decreased resistance to infection, accelerated cognitive decline and higher rates of depression, dementia, heart disease and cancer. “Being social is vital for our longevity,” explains Roberts. “And that’s why the last year has been so difficult. The best rates of longevity are always found in countries where people have strong social networks of family or friends. We need to stimulate the brain, to feel connected and to have fun: happiness translates into good health and balanced hormone levels. So whether you use social media or stay in touch with a cycling or reading club, maintain your social life as best you can.” Research suggests people who belong to sports or church groups cut their risk of depression by 25 per cent.
4. Stop sitting down
Get out daily from 1-3 hours forest bathing in the 124 acre natural area next to me.
Roberts has previously explained how to exercise to boost your longevity but regular movement should be an ingrained part of your daily lifestyle. A study by the University of California found that sitting down for 10 hours a day accelerates the rate at which your cells age, increasing your ‘biological age’ by eight years. “We need to move as much as possible,” insists Roberts. “The 10,000 steps goal seems arbitrary but we know from studies that people who move less than 5,000 steps per day have higher body mass indexes, and those who walk 10,000 steps have lower body fat and higher VO2 (oxygen uptake) scores.”
Roberts now encourages his clients to use wearable fitness trackers. A new review by the University of Sydney found that trackers inspire their users to walk an extra 1,850 steps every day – the equivalent of an extra 26.2 mile marathon every single month.
5. Buy more books
I have 3 bookcases of books still needing to be read, currently reading 'Men are from Mars, Women are from Venus'; 'Aphrodite to Zeus: An encyclopedia of Roman Mythology'
“We should all be reading more to keep our brains functioning as we age,” suggests Roberts. “Tests have shown that people who read novels increase their longevity because reading keeps the brain active and healthy.” Research by the Yale University School of Public Health found that adults who read books on a regular basis live around two years longer than non-readers. In fact, participants who read books for up to 3.5 hours per week cut their risk of dying early from any cause by 17 per cent. “Testing your brain is essential for your overall health and that’s also a very good reason not to retire too early,” warns Roberts.
6. Warm up your heart
Not able to do this.
Exercising once a week in a warm room can help to fine-tune your heart. “The room should be slightly warmer than normal, at around 23-24 degrees, because the warmer environment works your heart and blood vessels more effectively,” says Roberts. “Research suggests it improves your cardiovascular strength and VO2 max because your blood vessels become dilated and your muscles burn more calories and fat. Simply wearing leggings or another layer can raise your temperature a degree or two which is just enough for your body to be challenged in a new way.”
And the sooner the nation’s spas and saunas are open the better: Finnish research has shown that taking a sauna two to three times a week cuts your risk of an early death by 24 per cent.
7. Clean up your sleep
Much better now that I'm retired, can and do sometimes sleep past noon. Of course that is because I'm up til 3-4 am doing my blog, Sudoku and Ken-ken
Studies have shown that people who don’t get enough sleep are 21-26 per cent more likely to die young. Lack of sleep also leads to an accelerated aging of your brain cells. “If you want to live longer, and maintain a healthy hormone balance, you need quality sleep,” insists Roberts, who recommends at least six and a half hours a night.
“Really pay attention to your sleep hygiene. Think about your room temperature and the thickness of your duvet. Do you need an air purifier? Try to reduce your carb and meat intake at your evening meal as they can disrupt your sleep. Wear breathable fabrics like cotton. All these things have an impact on your sleep, which is so vital for your cell regeneration. Sleep is also when your body makes sure that your testosterone levels and other key hormones are all in check.”
8. Try something new today
Not too often, although quite willing.
Find new and stimulating activities to challenge your brain every day. Research by the University of California found that participants who devoted two hours a day to hobbies were 21 per cent less likely to die early. “I like doing things which test my brainpower,” says Roberts. “That might involve learning new insights about my industry. I spend on average an hour a day listening to podcasts. I also play games with my family and do brain-testing puzzles like Sudoku. These things are all fully engaging and really test my brain function. I also get tested mentally by having teenage children to look after! Anything which switches your brain up a gear is fantastic for your health and longevity.”
To hear more about Matt’s anti-ageing advice visit www.mattroberts.co.uk
More from our series with Matt Roberts
‘I want to be playing tennis when I’m 80 – here’s how I’m going to do it’
‘The exercise regime that will help you stay younger for longer’
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