You don\u2019t know what you\u2019ve got \u2019til it\u2019s gone \u2014 and when it comes to aging, that old saying can hit hard enough to break a hip.<\/p>\n
As an internist with a geriatrics focus at NYC Health + Hospitals\/Lincoln, I see it firsthand. My older patients often arrive dealing with debilitating conditions and diseases that might have been prevented, delayed or better managed with the right habits earlier in life.<\/p>\n
There\u2019s no fountain of youth hiding in a sleek Pilates studio or at the bottom of a $20 smoothie. No single superfood, exercise or supplement that can guarantee a long, healthy life.<\/p>\n
But some habits can stack the odds in your favor, while others can leave you paying the price later. These are four common mistakes I see all the time that can sabotage your chances at healthy aging.<\/p>\n
Some lifestyle and dietary habits can stack the odds of healthy aging in your favor, while others can leave you paying the price later offsuperphoto \u2013 stock.adobe.com<\/p>\n
1. Making Pilates the main event<\/p>\n
Sorry Pilates princes and princesses: The reformer can\u2019t do it all. <\/p>\n
Muscle is one of the body\u2019s most valuable currencies as we age. We naturally lose muscle over time, and that decline can chip away at strength, mobility and independence.<\/p>\n
The best way to fight back is progressive resistance training, the process of repeatedly challenging muscles with enough weight or resistance to force them to adapt and get stronger.<\/p>\n
And yes, that means actually picking up some weights.<\/p>\n
Pilates certainly has plenty going for it. It can build core and stabilizer strength, improve posture and mobility, and help people move more efficiently. But if preserving muscle and bone density is the goal, traditional resistance training should be the primary part of your routine.<\/p>\n
Progressive overload \u2014 gradually increasing the resistance overtime \u2014 provides the mechanical stimulus needed to build muscle. Weight bearing resistance exercise also puts stress on bones, signaling the body to maintain bone tissue.<\/p>\n
Don\u2019t pack away that reformer just yet. The goal isn\u2019t to pick a side, but rather make sure strength training actually gets a seat at the head of the table.<\/p>\n
2. Thinking a protein shake counts as dinner<\/p>\n
The body uses protein to build and repair muscle, bone and other tissues. It also plays roles in immune function and a host of other processes.<\/p>\n
But not all protein comes in the same nutritional package.<\/p>\n
Think of protein supplements as the backup singer in your diet, not the lead vocalist. Pormezz \u2013 stock.adobe.com<\/p>\n
Whole foods such as eggs, fish, poultry, dairy, beans and lentils bring protein along with vitamins, minerals, healthy fats and fiber. Protein powders and shakes can provide protein, but they generally don\u2019t offer that same elite nutritional entourage. <\/p>\n
That doesn\u2019t make protein powder the villain, though. For people struggling to eat enough of it through food alone, a shake can be a practical way to fill the gaps \u2014 after a workout, stirred into Greek yogurt or blended into a smoothie, for example.<\/p>\n
The mistake is treating the supplement like a substitute for actual meals. Think of protein powder as the backup singer, not the lead vocalist. It can help hit the right notes, but it shouldn\u2019t be carrying the whole performance.<\/p>\n
3. Letting the social life flatline<\/p>\n
Longevity isn\u2019t just about what happens inside the body. If you want to age really well, you\u2019ll get by with a little help from your friends.<\/p>\n