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Written by: Dr Tim Trodd (Functional Medicine)
Screening and Treatment of Disease
A healthspan and longevity program is not a part of standard medical treatment; far from it. Modern medicine is very effective at detecting and treating disease; use that to ensure you are free from significant diseases or find optimal treatment for those that are present.
In this context, there is no such thing as an 'okay' abnormal result. For instance, fatty liver is a significant indicator of metabolic problems and should be treated. Address symptoms; do not accept them. It is hard to enjoy life in pain or with physical limitations, so explore all options to correct these.
Collect Some Data
Assessment of Physical Status
Take some physical measurements. The gold standard is VO2 max testing and DEXA body scans, but a smartwatch with a VO2 max measure is helpful and simple. Measures of body composition, such as body weight or impedance scales, are helpful too. The trend is everything; monitor these data points on a regular basis.
Wearables
Smart rings are very useful here; they are great at monitoring sleep, and you can wear a normal watch at the same time as the ring. Smart rings are not as good for measuring exercise; use a smartwatch for that. I find HRV a particularly good test for stress and autonomic tone.
Action Plan
Form an action plan. This will always include exercise and nutrition. You will probably need to get some help at this stage. Engage with a knowledgeable friend, personal trainer, gym, coach, physical therapist, or nutritionist; there are many options out there.
Exercise
Every plan must include exercise, preferably cardio, flexibility, balance, and strength elements. Remember that people who take no exercise, and then start, gain the most benefit. Find a plan that works for you, whether it is hiking and a weight program at home or a program at a gym. The older you are and the less fit you are, the more important it is to get expert advice to avoid injury.
When starting, one of the best ways to lose fat is to hike and walk, essentially getting enough steps. When we are unfit, we change from burning fat for energy to burning carbohydrates (sugar/glucose) at relatively low levels of exertion. The danger is that we will lose muscle (which can be turned into glucose) rather than fat if we exercise too hard. The outdoors is free and a wonderful resource in Hong Kong that you should make use of.
Nutrition
In general, we need to eat more protein and fewer carbs as we age. Find the right diet for you that allows you to maintain a healthy weight, have healthy blood sugar and insulin levels, and obtain enough protein. Sustainability is everything; find a plan that works for you, so you must find your diet enjoyable.
Regular Review
There is no excuse; a shortage of time and resources does not mean you cannot have a healthspan and longevity program; it just may be different. Even if you have never been to a gym or taken regular exercise, it is never too late.
