As people age, awareness of the benefits associated with healthy lifestyles rise in importance. Naturally, a stronger focus is placed on preventing memory loss, heart failure, brittle bones and cancer, as the ideas quickly transition from theory to potential real-life scenarios once individuals climb into their sixties.
But according to Dr. Bhisit Bhothinard, these common ailments can be postponed with proper diet and exercise and the 73-year-old is living proof of how getting started early carries many positive effects.
The Thailand-born neurologist can be found at The Parc Fitness and Rehab Center daily. He is an avid runner and fitness enthusiast and also places strong emphasis on the positive results of a healthy diet.
"The brain changes starting at 30, 40, 50 years old," Bhothinard said. "Looking back, these things can be postponed beginning at an earlier age."
Bhothinard said prevention of cosmetic changes is more easily accessible. For instance, wrinkles can be corrected early on with the utilization of proper skin care techniques. He said prevention of dementia and heart attacks is less common because the symptoms are not apparent as early on.
Bhothinard said there are four primary ways to prevent age-related illnesses and from the appearance of his firm, healthy features, the anti-aging guru knows what he is talking about.
"The number one thing is to maintain a proper diet," he said.
Bhothinard suggests decreasing food intake by 50 percent at age 50.
"Number two; people lose muscle mass by about 1 percent each year starting around age 40," he said.
Bhothinard said adding protein to any diet can help replenish lost muscle mass. Protein can be acquired through foods such as eggs and chicken breasts.
"Number three; decrease carbohydrate intake," Bhothinard said. "The body can use fat. Carbohydrates such as bread, wheat and pasta, cause insulin production, which is the body's enemy."
Bhothinard said good fats may not be as tasty as carbohydrates, but the benefits are substantially more. Good fats can be found in foods such as coconut oil and avocados.
Bhothinard said increasing vegetable and water intake is also key to maintaining a healthy diet, as the two work together to improve bowel movements and lower blood pressure.
"The most important thing is to take in between one and two bowls of vegetables daily," said Bhothinard, who regularly drinks veggie smoothies to satisfy his hunger. He also suggests drinking one liter of water within the first hour of waking up each morning.
"If you do that for a week, you will be amazed with the results," he said. "But if you're on blood pressure medication, be careful because peeing too much can lower potassium and sodium levels. Every now and then you may have to take a supplement of those."
"You will pee a lot, though, that's for sure," he added.
Bhothinard suggests folks with blood pressure issues keep a blood pressure machine at home for consistent monitoring.
The final key, Bhothinard said, to combating age-related disease is sleep.
"Sleep sometimes is difficult, but if you get enough exercise, you will probably sleep better," he said.
Bhothinard recommends six to seven hours of sleep each night for the target.
"At home, if you sleep better, poop better, maintain good blood pressure, then you can be your own doctor," he said.
According to Bhothinard, by maintaining the proper diet correctly, a lot of exercise is not necessary.
"For the general population to maintain health, bicycle, treadmill, exercise classes, or your own regimen of aerobic exercise will be alright," he said. "If you want maximum benefits, hire a personal trainer."
Bhothinard said for safety reasons, he suggests doing athletic activities inside, either in the home or in a gym.
On his own, he utilizes a high-intensity Japanese exercise style called Tabata. His workout includes short bursts of running followed by rest. Bhothinard said repeated cycles of 30-second bursts followed by 90-second rests for about 10 minutes with added weight-bearing exercise serves as a highly effective workout.
"In a few months, you'll feel a lot better," he said with a knowing nod, and I have a sneaking suspicion, he is right.