Podcast Summary
The Importance of Conscientiousness in Healthy Aging: Conscientiousness is the key personality trait for healthy and happy aging, as it leads to better decision-making skills and improved happiness levels in older adults. It's never too late to adopt habits like continuous learning and simple lifestyle changes to contribute to healthy aging.
The personality trait of conscientiousness, which includes being reliable, dependable, and sticking to commitments, is the most significant factor in determining healthy and happy aging, according to neuroscientist and cognitive psychologist Dr. Daniel Levitin. He shared his research in the latest episode of the Feel Better Live More podcast. Contrary to popular belief, aging doesn't necessarily mean decline in mental capacity or happiness. In fact, research shows that decision-making skills improve and happiness levels peak in our 80s. Dan emphasized that it's never too late to adopt habits that contribute to healthy aging, such as continuous learning and simple lifestyle changes. He also debunked the myth that memory deteriorates naturally. Dan's book, "The Changing Minds," is an excellent resource for anyone interested in aging well. Additionally, the episode was sponsored by VivoBeth, a minimalist footwear company that makes comfortable shoes that help improve mobility and reduce pain, making them an excellent choice for healthy aging.
Focus on oral microbiome health and simple lifestyle changes for aging well: Strengthen your body, including your oral microbiome, and make achievable changes like getting enough sleep, paying attention to diet, and staying active to age well.
It's important to focus on strengthening our bodies, including our oral microbiome, while also considering simple lifestyle changes to help us age well. For listeners, VivoBetho.com/LiveMore offers a 20% discount on Sendium toothpaste, which supports the health of the oral microbiome. Dan Chatterjee, author of "The Changing Minds," emphasizes the importance of not getting obsessive about health advice and making simple, achievable changes, such as getting enough sleep, paying attention to diet, and staying active. The reception to his book has been positive, with audiences engaging in thoughtful conversations about aging well. Research in science progresses in fits and starts, and it's essential to consider the context and reliability of each study before implementing new health practices.
Living a Balanced Life for Optimal Aging: A balanced approach to aging includes a sustainable diet, enjoyable physical activities, strong relationships with healthcare providers, and staying informed about scientific findings.
Maintaining a healthy and enjoyable lifestyle is crucial for aging well. This can be achieved through a balanced approach, such as following a sustainable diet, engaging in enjoyable physical activities, and maintaining strong relationships with healthcare providers. The latest research in neuroscience and genetics suggests that lifestyle choices can significantly impact our health span, which is the period of life spent in good health. For instance, a good relationship with a healthcare provider can provide valuable insights into maintaining stable blood sugar levels and exploring potential anti-aging treatments like metformin. Moreover, enjoying life and not being overly restrictive with food can lead to long-term behavior change and better overall health. It's essential to stay informed about the latest scientific findings and apply them in a practical and enjoyable way to optimize our aging process.
Maximizing Health Span and Minimizing Disease Span: Focus on improving health and reducing disease risk for a good quality of life in old age, with the help of medical professionals and lifestyle changes
While genetics play a role in our health and lifespan, the choices we make in terms of mindset, healthy practices, and luck significantly impact our outcomes. The focus should be on maximizing health span and minimizing disease span, rather than just increasing lifespan. Many people express a preference for living well over living longer, as they associate old age with pain and disability. The good news is that research suggests it's possible to live to an advanced age in good health. Doctors, including those who specialize in neuroscience, can help patients make lifestyle changes to improve their health in the short term and the long term. For example, addressing sleep deprivation can have significant benefits for both symptom relief and disease prevention, including a reduced risk of Alzheimer's. Ultimately, the goal is to help patients feel they have agency over their health and wellbeing.
Being conscientious is crucial for a healthy and happy life: Conscientiousness, a personality trait linked to reliability and dependability, influences various aspects of wellbeing, from childhood safety to adult health. Developing this trait leads to personal success and overall wellbeing.
Being conscientious, a personality trait characterized by reliability, dependability, and stick-to-itiveness, is the most significant factor in ensuring a healthy and happy life at any age. This trait, which can be developed at any stage of life, influences various aspects of wellbeing, from following rules and seeking medical care to maintaining healthy habits and relationships. Research shows that conscientious individuals are less likely to be hit by a lorry as children, less likely to end up in prison as teenagers, and more likely to follow doctors' recommendations as adults. While conscientiousness is unevenly distributed in the population, it can be cultivated through intentional efforts. The benefits of being conscientious extend beyond personal wellbeing, as it also leads to increased productivity, creativity, and overall success in various domains. Thus, focusing on developing conscientiousness is an essential step towards aging well.
Cultivating Consciousness: A Developable Skill: CBT helps develop consciousness, improving goals, symptoms, and more effectively than drugs. Consciousness is about finishing tasks and challenging rules, not mutually exclusive with creativity.
While some people may not naturally possess high levels of consciousness, it is a trait that can be developed and improved through various methods. Psychotherapies like Cognitive Behavioral Therapy (CBT) have been shown to be effective in changing behaviors and improving symptoms of depression and lack of conscientiousness. CBT provides practical tools to help individuals reach their goals and has been proven to be more effective than drugs, even antidepressants, and even more effective when used alone. Conscientiousness is not just about following rules, but also about finishing what one starts and being willing to challenge rules when necessary. Creativity and conscientiousness are not mutually exclusive, as some of the most creative people are also highly conscientious and find ways to break rules in a productive manner. Joni Mitchell is a great example of this, as she invents her own guitar tunings to accommodate her physical limitations, yet finishes what she starts and pushes the boundaries of music and art. In essence, consciousness is a trainable skill that can be developed at any age, allowing individuals to improve their lives and make a positive impact on the world.
Music's Impact on Aging and Cognitive Impairments: Music can improve cognitive function, reduce agitation for those with impairments, and provide emotional connection for older adults. Embracing limitations and creating around them, like a four-piece band, can lead to neuroprotective benefits.
Music can play a significant role in aging well, both for those with cognitive impairments and for older adults learning new skills. Neil Finn's approach of embracing limitations and creating around them, as a four-piece band, can be applied to music and aging. For those with cognitive impairments, music from their past can help them reconnect with themselves and reduce agitation. Older adults learning new instruments or engaging in activities with embodied cognition, such as playing an instrument or taking up tennis, can be neuroprotective and help build cognitive reserves. Additionally, music's role in aging extends beyond pleasure, as it can be a powerful tool for memory and emotional connection. However, it's important to note that 5% of the population may not experience pleasure from music due to genetic or environmental factors.
Maintaining muscle health through resistance training and outdoor activities: Embrace resistance training and outdoor activities for muscle health, prioritize enjoyment, and consider the neuroprotective benefits of moving outdoors.
Maintaining muscle health through resistance training and outdoor activities is essential for aging well, as sarcopenia is to muscle what osteoporosis is to bone. The speaker personally enjoys going to the gym and doing 12 different weight machines, as well as the elliptical and high intensity interval training. However, if possible, moving outdoors is the best option for neuroprotective benefits. The speaker also shared his experience meeting Sting and having the opportunity to scan his brain, revealing a thicker corpus callosum, which is often seen in creative individuals. Sting's practices, such as daily yoga and music experimentation, contribute to his successful aging. The speaker emphasized the importance of prioritizing and finding enjoyment in these activities. Additionally, Sting's extraordinary work ethic and dedication to his craft are notable.
Breaking down complex tasks: Practice complex tasks in manageable parts, gradually increasing speed for proficiency and productivity.
Mastering complex tasks, such as playing an instrument while singing or learning to fly an airplane, requires focus, practice, and limb or voice and hand independence. Sting's approach to learning and performing music involves breaking down the tune into manageable parts, practicing at a slower tempo, and gradually building up speed over time. This process can take months, but the end result is a high level of proficiency and productivity. Similarly, engaging in activities outside of one's comfort zone, like yoga or learning to fly, can provide mental and emotional benefits, such as improved focus, increased creativity, and a sense of agency over one's fears. Sting's dedication to his craft, along with his commitment to self-care practices like yoga and alone time, has contributed to his success as a musician and artist. The story of Sting's musical journey reminds us that with persistence and focus, we can overcome challenges and achieve our goals.
The power of dedication and hard work in aging well: Cultivating conscientiousness and curiosity, along with good nutrition, can lead to a fulfilling and healthy aging process
Conscientiousness and curiosity are two essential traits for aging well. The story of the magician and his elaborate code system is a testament to the power of dedication and hard work in mastering a craft. It's a reminder that in any area of life, whether it's gardening, cooking, or learning new things, putting in the effort and continuously growing can have neuroprotective benefits. The magician's story also highlights the capacity of the human brain and the importance of staying curious. Nutrition, such as the kind provided by Athletic Greens supplements, also plays a crucial role in aging well. By focusing on these two Cs - conscientiousness and curiosity - and taking care of our bodies through good nutrition, we can set ourselves up for a fulfilling and healthy aging process. The magician's trick, much like aging well, required years of dedication and a commitment to doing the best possible job. It's a reminder that small, consistent efforts can lead to remarkable results.
Dedication, Curiosity, and Gratitude: Essential Elements for Living Well and Aging Gracefully: Focusing on dedication, curiosity, and gratitude can enrich our lives and potentially improve cognitive abilities as we age. Practicing writing, expressing gratitude daily, and staying curious can have neuroprotective benefits.
Dedication, curiosity, and gratitude are essential elements for living well and aging gracefully. Mike Langford, a talented writer, demonstrates these qualities through his meticulous approach to writing, constantly striving to improve and learn. His books, "Life in Double Time" and "Becoming Leonardo," are testaments to his dedication and curiosity. The act of writing and revising helps him stay curious and engaged, which research suggests can be neuroprotective. Additionally, expressing gratitude is crucial for happiness and well-being. The Dalai Lama and Warren Buffett both emphasize the importance of gratitude, and simple practices like reciting a list of things one is grateful for each day can make a significant difference. By focusing on these qualities, we can enrich our lives and potentially improve our cognitive abilities as we age.
Providing Elderly with Sense of Agency Improves Well-Being: Encouraging small tasks and decisions for elderly can maintain their sense of agency, prevent learned helplessness, and improve overall well-being
Providing elderly individuals with a sense of agency and responsibility can significantly improve their well-being and quality of life. This was exemplified in the story of a woman who continued to play the piano every day until her death at 97. Her dedication to this activity brought her joy and meaning. Similarly, a study showed that elderly people given the responsibility of caring for a plant had better outcomes than those who didn't. However, it's essential to strike a balance between providing care and allowing individuals to maintain their independence to prevent learned helplessness. The tragic story of a woman who had everything done for her by her husband illustrates the dangers of over-reliance on others. By encouraging elderly individuals to take on small tasks and make decisions for themselves, we can help them maintain their sense of agency and improve their overall well-being.
Promoting independence and self-learning: Encourage hands-on learning and experimentation to foster independence and self-learning. Genetics, culture, and opportunity shape individual experiences, so find ways to provide these experiences to all.
Encouraging independence and self-learning, rather than relying solely on external guidance or exam-focused education, can foster a lifelong curiosity and sense of responsibility. This was discussed in relation to caring for elderly individuals, university education, and raising children. The importance of providing opportunities for hands-on learning and experimentation was emphasized as a key factor in nurturing this independence. The speaker also acknowledged the role of genetics, culture, and opportunity in shaping individual learning experiences and encouraged finding ways to provide these experiences to everyone.
Cultivating Resilience and Nurturing Social Networks: Through social connections, physical exercise, and meaningful activities, we can develop resilience and improve our ability to bounce back from adversity. Building strong relationships and engaging in conversations activates more brain regions than anything else, making social networks essential for personal growth.
While our backgrounds and circumstances can influence our lives, they do not determine our future. Resilience, the ability to bounce back from adversity, is a crucial factor in determining our success. This quality can be cultivated through various means, including social networks, physical exercise, and finding meaningful activities. Social connections are essential for our mental health and can provide the support and motivation we need to overcome challenges. Engaging in conversations and building strong relationships activates more regions of the brain than anything else, making it a vital aspect of personal growth. By focusing on developing resilience and nurturing our social networks, we can change the course of our lives and overcome adversity at any age.
Micro-interactions and human connection combat loneliness: Engaging in brief conversations with strangers or acquaintances can significantly improve mood and sense of belonging, counteracting loneliness. Try to incorporate meaningful human interactions throughout your day, no matter how small they may seem.
Micro-interactions and human connection play a crucial role in combating loneliness. Barb Fredrickson from the University of North Carolina emphasizes the significance of brief conversations with strangers or acquaintances, which can be as simple as asking someone how their day is going or complimenting a barista on their coffee. These interactions, often referred to as micro-communications or micro-contacts, can significantly improve one's mood and sense of belonging. However, it's important to note that digital communication doesn't provide the same benefits due to the lack of non-verbal cues and physical presence. To counteract loneliness, try engaging in meaningful human interactions throughout your day, no matter how small they may seem. This can lead to increased happiness and a stronger sense of community.
Common belief of memory loss in aging is a misconception: Most people do not experience significant memory loss as they age, normal forgetfulness is part of life, reducing chronic stress can help maintain cognitive function
The common belief that memory decline is an inevitable part of aging is a misconception. While the brain does slow down with age, leading to longer problem-solving times and slower memory retrieval, most people do not experience significant memory loss. This misconception may have been perpetuated by outdated narratives and portrayals of older adults in media. Forgetting things is a normal part of life, regardless of age, and stressing about it can even worsen memory performance. The inability to recall a specific word or name is often due to a delay in accessing its phonological word form, which is stored in a specific area of the brain that decreases with age. Rather than stressing about memory lapses, it's important to let go and move on. Chronic stress, on the other hand, is a known detriment to brain health and memory function. So, in essence, embracing a more relaxed attitude towards memory and reducing chronic stress can help maintain cognitive function as we age.
Balancing Stress and Pain for Optimal Health: Finding the right balance between stress and pain is crucial for optimal brain function and immune system response. Chronic pain can negatively impact health span and quality of life.
While some stress is necessary for optimal brain function and immune system response, it's crucial to find the right balance. Too much stress can lead to negative health consequences, including damage to nerve cells and an imbalanced microbiome. Pain, which affects a large percentage of adults, is also influenced by cultural, environmental, historical, and cognitive factors, making it subjective and context-dependent. The way we treat pain has remained largely unchanged for 2000 years, and it's essential to consider pain's impact on health span, as chronic pain can significantly impact the quality of life.
Understanding Pain's Complexities: Dan Levitin emphasizes the importance of recognizing pain's emotional and psychosocial components, using the Melzak Pain Scale for effective communication, and improving overall well-being through diet, sleep, exercise, and social connections.
Pain is not just a mechanical sensation, but a complex experience that includes emotional and psychosocial components. Dan Levitin, author of "This Is Your Brain on Food," emphasizes the importance of understanding pain and advocates for better communication between individuals and healthcare professionals. He suggests using the Melzak Pain Scale to help describe pain symptoms more effectively. Additionally, Levitin challenges the societal narrative that aging means being miserable and in pain, stating that aches and pains often improve or become manageable around age 75 or 80. Levitin offers practical tips for improving overall well-being and feeling better today, including following a moderate, varied diet, maintaining a consistent sleep schedule, getting regular physical activity, and cultivating a curious, open mindset. He also encourages maintaining strong social connections, especially as we age. These practices can contribute to both aging gracefully and enhancing our daily lives. To learn more from Dan Levitin, follow him on Instagram (@DanielLevitinOfficial) and Twitter (@DanLevitin).
Prioritizing Sleep, Food, Movement, and Mindset for Optimal Health: Implementing small changes to prioritize sleep, food, movement, and mindset can significantly improve overall health and well-being. Listeners are encouraged to choose one actionable tip from the episode and put it into practice.
That prioritizing sleep, food, movement, and mindset can significantly improve the quality of our lives in both the short and long term. Dan, an expert in health and wellness, shared valuable tips on these topics during our conversation. While it's not possible to implement everything at once, listeners are encouraged to choose one actionable tip from the episode and put it into practice. For more resources related to the show, including Dan's new book, previous books, website, and social media channels, visit DrChasji.com/one-one-two. Additionally, Chas's books, "The Four Piller Plan," "The Stress Solution," and "Feel Better in Five," offer practical tips for implementing these lifestyle changes. To support the podcast, listeners can check out the sponsor links on Chas's website, dot2chasti.com/sponsors. The episode is also available to watch on YouTube, making it accessible to those who don't listen to audio podcasts. Remember, you are the architect of your own health, and making lifestyle changes is always worth it. Feel better, live more.
