Health
'I'm a doctor — here's the wellness routine I follow for a longer, healthier life'
Humans may have reached their max life expectancy, according to a recent Harvard study — but that’s likely not going to stop them from trying to extend their years.
A recent poll found that 81% of respondents reported being “somewhat or very willing” to spend money to live longer — although many are unsure of where to start.
Dr. Sajad Zalzala, co-founder and chief medical officer of AgelessRx in Detroit, Michigan, is committed to helping people live not only their longest, but also their healthiest lives.
TRUMP’S STAMINA AT AGE 78 IMPRESSES THE EXPERTS: ‘MENTAL AND PHYSICAL RESILIENCE’
As a physician with a background in functional medicine, Zalzala worked to find and treat the root causes of symptoms and illness — which led him into the longevity space.
In 2019, he launched AgelessRx to try to “solve the puzzle of aging.”
Dr. Sajad Zalzala, co-founder and chief medical officer of AgelessRx in Detroit, Michigan, shares his secrets to living a longer, healthier life. (Dr. Sajad Zalzala / AgelessRX)
Zalzala spoke on camera with Fox News Digital about the hallmarks of aging and what he sees as the most important components of a longer, healthier life.
The hallmarks of aging
While the aging process can look different for different people, researchers have identified some “common denominators” of cellular and molecular aging, which Zalzala shared with Fox News Digital.
WOMAN CREDITS THIS DRINK OF CHOICE TO 105 YEARS OF LIFE: ‘A PERFECT MATCH’
1. Genomic instability: This occurs when damaged DNA leads to diseases like cancer and weakens the body’s ability to heal, according to the doctor.
2. Telomere attrition: Shorter telomeres (DNA sequences at the end of a chromosome) are what cause visible aging signs like wrinkles and slower cell regeneration.
3. Epigenetic alteration: This is when environmental factors alter gene function, accelerating skin aging and metabolic issues, Zalzala said.
4. Loss of proteostasis: “Misfolded proteins contribute to age-related diseases like Alzheimer’s,” the doctor said.
5. Mitochondrial dysfunction: Reduced energy production leads to fatigue and muscle weakness, according to Zalzala.
6. Deregulated nutrient sensing: “Dysfunction in regulating metabolism and controlling energy production is a cause of why we age,” the doctor said.
7. Cellular senescence: With this phenomenon, cells stop dividing, causing aging signs like thinning skin and age spots.
8. Stem cell exhaustion: “Fewer stem cells result in gray hair and slower tissue repair,” Zalzala noted.
9. Altered intercellular communication: Poor cell communication weakens tissue health and immune responses, according to the doctor.
10. Disabled macroautophagy: This is a slowdown of the process that provides metabolites and energy to cells, according to ScienceDirect.
11. Chronic inflammation: As people grow older, an increase in inflammation is directly linked to the development of many diseases and effects of aging, experts agree.
12. Dysbiosis: This condition causes an imbalance in the microscopic organisms within the body, which can have negative impacts on health, per Cleveland Clinic.
Many of the hallmarks of aging can be addressed through behavioral changes, the doctor said. (iStock)
Many of these hallmarks can be addressed through behavioral changes, Zalzala said.
“A lot of things can be benefited by lifestyle,” he said. “For example, eating a highly processed diet, not exercising and being sedentary promotes inflammation, and that accelerates the aging process.”
5 cornerstones of health
The doctor shared some of his habits in each of the five “buckets” of healthy living.
1. Eating right
Zalzala follows a “Paleo-like” diet, which consists mainly of whole foods like vegetables, low-glycemic fruits and lean protein.
“I stay away from excessively processed foods, excessive sweets, and foods with too many starches or simple sugars,” he said.
“Eating a highly processed diet, not exercising and being sedentary promotes inflammation and accelerates the aging process.”
There’s a lot of debate about whether grains are healthy, Zalzala noted. He tends to avoid them.
“From a pure health perspective, I don’t think there’s much nutritional value in them,” he said.
When it comes to fruit, not all are created equal, according to Zalzala.
Zalzala follows a “Paleo-like” diet, which consists mainly of whole foods like vegetables, low-glycemic fruits and lean protein. (iStock)
“Bananas and grapes are high-glycemic foods — you want to stick to low-glycemic fruits such as berries and cherries.”
The doctor also abstains from drinking alcohol.
“Alcohol is not very good for longevity, and I would recommend limiting it,” he said. “More studies seem to show that there’s really no good level of alcohol consumption.”
2. Staying active
While Zalzala said he’s “not a huge exercise guy,” he does recognize the importance of physical activity in slowing down aging.
He uses a walking desk in his office for a couple of hours each day, and he does martial arts classes with his teenage son.
AS SOLO AGING BECOMES MORE COMMON, HERE’S HOW TO THRIVE ON YOUR OWN
The doctor also spends 20 or 30 minutes per day doing a mix of exercises, including riding a stationary bike, using a rowing machine and lifting free weights.
“I try to get a little bit of cardio and a little bit of weight resistance training each day,” Zalzala said.
3. Choosing the right medications
While Zalzala said he is “very comfortable” with medications, they should be prescribed carefully based on each person’s individual health goals.
One medication he regularly takes is metformin, which is used to treat type 2 diabetes and gestational diabetes.
While the aging process can look different for different people, researchers have identified some “common denominators” of cellular and molecular aging. (iStock)
Some studies have shown that metformin could help to promote longevity and better health outcomes, the doctor said.
“I started taking it mostly for prevention, as I’ve always struggled with my weight,” Zalzala said.
The doctor has also recently started taking rapamycin, an immunosuppressive drug that has been heralded for its potential longevity-boosting properties.
“Having some way to measure and monitor sleep is very important.”
Zalzala also sometimes takes acarbose, an anti-diabetic medication that helps to regulate blood sugar.
“When I do eat starches and carbs, I try to take acarbose to limit some of the blood sugar spikes that can occur — and it also helps improve the microbiome,” he said.
While Zalzala said he is “very comfortable” with medications, they should be prescribed carefully based on each person’s individual health goals. (iStock)
Most recently, Zalzala started taking atorvastatin (Lipitor) to help keep his cholesterol at a healthy level.
“I have a family history of heart disease, and I just couldn’t get my LDL cholesterol down with diet and exercise,” he said.
AGING SLOWDOWN COULD BE SURPRISE BENEFIT OF EXISTING MEDICATION, RESEARCH SHOWS
The doctor occasionally takes NAD+ (nicotinamide adenine dinucleotide), which is a coenzyme that helps to regulate metabolism.
“Aging or certain disease conditions can drain the body of NAD+, so I take it here and there when I feel drained and need an energy boost,” he said.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
“There’s been more and more data showing that keeping youthful energy levels can help with all sorts of things, so I take it as needed for mitochondrial support and also for general longevity.”
4. Supplementing for health
Zalzala has always been an advocate of supplements to promote healthier living.
“Over the years, I’ve tried a bunch of different supplements — I always like to try things on myself, see how I feel, see how it moves the marker.”
AGING SPEEDS UP ‘MASSIVELY’ AT TWO POINTS IN ONE’S LIFETIME, STANFORD STUDY FINDS: ‘ABRUPT CHANGES’
Vitamin D is among the most important supplements, he said.
Studies have shown that vitamin D supplements can help to improve bone health, brain health and immune function, among other benefits.
Studies have shown that vitamin D supplements can help to improve bone health, brain health and immune function. (iStock)
DHEA (dehydroepiandrosterone), a hormone produced in the adrenal gland, is another of his top picks. Some studies have shown that DHEA helps to reduce abdominal fat, improve insulin resistance and reduce inflammation in the arteries.
The doctor also takes Coenzyme Q10, an antioxidant supplement, to counter the potential downsides of his heart medication.
“If you can’t get your sleep right, very few things matter, because it will throw off your metabolism and all your hormones,” the doctor told Fox News Digital. (iStock)
“As long as somebody is free of any major diseases, I think most supplements won’t do any harm and could have benefit if taken intelligently,” he said.
It’s important to talk with a doctor before starting a new medication, supplement or exercise program, the doctor emphasized.
5. Improving sleep hygiene
One of the most important and overlooked aspects of health, according to Zalzala, is sleep.
“If you can’t get your sleep right, very few things matter, because it will throw off your metabolism and all your hormones,” he told Fox News Digital.
For more Health articles, visit www.foxnews.com/health
“So having some way to measure and monitor sleep is very important.”
If someone suffers from sleep apnea or another sleep disorder, it’s essential to talk to a doctor about ways to improve sleep, the doctor advised.
NEWYou can now listen to Fox News articles!
Amid warnings of a Legionnaires’ disease outbreak on Manhattan’s Upper East Side, health experts say that early recognition of symptoms can mean the difference between a quick recovery and life-threatening complications, especially for high-risk groups.
New York City health officials are urging anyone who has visited the east side of Central Park or Manhattan’s Upper East Side since late June to watch for symptoms.
As of July 6, the New York City Health Department had confirmed 23 cases and 17 hospitalizations associated with the respiratory infection. No deaths have been reported.
NYC HEALTH OFFICIALS WARN OF LEGIONNAIRES’ DISEASE OUTBREAK IN CENTRAL PARK AREA
Officials are investigating contaminated cooling towers as the likely source. They have emphasized that the illness is not spread person-to-person and is not linked to the city’s drinking water.
Health experts say that early recognition of symptoms can mean the difference between a quick recovery and life-threatening complications, especially for high-risk groups. (iStock)
“Legionnaires’ disease is deadly but can be effectively treated if diagnosed early,” said NYC Health Commissioner Dr. Alister Martin in a press release. “New Yorkers at higher risk, including anyone who is 50 and older, those who smoke or people with chronic lung conditions should be especially mindful of their symptoms and seek care as soon as symptoms begin.”
What is Legionnaires’?
Legionnaires’ disease is a type of pneumonia caused by Legionella bacteria.
The bacteria is usually found in lakes, streams and other freshwater environments, but can grow in any area where water sits for a long time, according to the CDC.
RARE TICK-BORNE VIRUS TURNS DEADLY FAST AS US CASES REACH RECORD HIGH, EXPERTS WARN
That can include shower heads, sink faucets, hot tubs, water features/fountains, plumbing systems and other water systems.
When people swallow or breathe in droplets of water that contain Legionella, they can potentially become ill.
Although human transmission is possible in rare cases, the disease is not typically transmitted among people, per the Centers for Disease Control and Prevention.
Symptoms of infection
Infections can lead to severe pneumonia in older people and those with compromised immune systems, according to Dr. Andrew Handel, a pediatric infectious diseases expert at Stony Brook Children’s Hospital on Long Island, New York.
Symptoms of Legionnaires’ disease usually show up between two and 14 days after exposure.
New York City health officials are urging anyone who has visited the east side of Central Park or Manhattan’s Upper East Side since late June to watch for symptoms. (iStock)
“Legionella infections cause symptoms that are similar to other forms of pneumonia — fever, coughing, difficulty breathing, shortness of breath and chest pain,” Handel previously told Fox News Digital.
“Legionnaires’ disease is deadly but can be effectively treated if diagnosed early.”
The signs are similar to other types of pneumonia, and include the following:
- Cough
- Fever
- Shortness of breath
- Muscle aches and headaches
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
Some patients may also experience nausea, diarrhea and confusion, the CDC noted.
Diagnosis, treatment and prevention
A medical professional can diagnose the infection with laboratory tests and chest X-rays.
The condition is typically treated with antibiotics. In cases of severe infection, hospitalization may be required for breathing support and IV hydration.
Around 10% of people who contract Legionnaires’ disease will die from those complications — and the mortality risk rises to 25% for those who get Legionnaires’ while staying in a healthcare facility, according to the CDC.
The bacteria is usually found in lakes, streams and other freshwater environments, but can grow in any area where water sits for a long time, according to the CDC. (iStock)
“Treatment needs to be early and aggressive,” Dr. Nathan Goodyear, an Arizona-based integrative medicine expert, previously told Fox News Digital. “Legionella infection is an intracellular infection that requires antibiotic treatment.”
Antibiotics that are appropriate for Legionella infection include Levofloxacin and Azithromycin.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
“Therapy can be prescribed orally in healthy individuals… but intravenous antibiotics often prove to be the initial option for treatment secondary to the pathogenicity of the disease,” Goodyear said.
Currently, there are no vaccines for Legionnaires’ disease.
CLICK HERE FOR MORE HEALTH STORIES
The best strategy to prevent infection is to reduce the growth and spread of the Legionella bacteria. The CDC recommends that building owners and managers use a water management program to reduce the risk.
“New Yorkers at higher risk, including anyone who is 50 and older, those who smoke or people with chronic lung conditions should be especially mindful of their symptoms and seek care as soon as symptoms begin,” city officials stated. (iStock)
To prevent serious illness from Legionnaires’, Goodyear recommends that all smokers kick the habit, and also emphasizes the need to “aggressively support” chronic pulmonary disease.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
“Increasing immune support (vitamin D3, vitamin C, Zinc) is required to counter the immune dysfunction associated with advancing age.”
Obesity is another foundational risk factor for all chronic inflammatory diseases, the doctor added.
NEWYou can now listen to Fox News articles!
Journalist Katie Couric is sharing a scary medical episode that she experienced on June 27.
In a post on Substack titled “The Day I’ll Never Remember,” she detailed a sudden episode that left her unable to recall the current month, year and president.
“I thought it was 2024. And I believed Joe Biden was president,” she wrote.
ONE WALKING HABIT COULD SIGNAL A HEALTHIER BRAIN AFTER 80, SCIENTISTS SAY
The event occurred while Couric was attending the Aspen Ideas Festival in Colorado, during which she participated in two public panels — one on AI and one on journalism — both of which she cannot remember at all.
“I have no idea what we talked about, or of what occurred when the panels ended,” she said.
Journalist Katie Couric is sharing a scary medical episode that she experienced on June 27. (Getty Images)
John Molner — Couric’s husband, who was in attendance at the festival and the two panels — also shared his account.
After the event, someone told Molner that Katie wasn’t feeling well. When he reached her, an EMT and a doctor were tending to her. “I could tell something was off,” he wrote. “It could have been altitude sickness, but Katie was definitely not all there.”
WOMAN WITH ADVANCED ALZHEIMER’S REGAINED SPEECH AND MEMORIES AFTER TAKING MAGIC MUSHROOMS
At the hospital, when Couric struggled to recall the year, the president and her grandchildren’s names, doctors began checking for a stroke.
An MRI revealed no signs of stroke, which was a relief, but “Katie’s ‘fog’ became a lot more apparent,” Molner wrote.
John Molner, Couric’s husband, who was in attendance at the festival and the two panels, also shared his account. (Getty Images)
“She repeatedly asked me the same questions: ‘What was I doing before we got to the hospital?’ ‘Why am I at the hospital?’”
Couric was ultimately diagnosed with transient global amnesia, a sudden, temporary episode of memory loss that prevents a person from forming new memories and may also erase some recent memories, according to Mayo Clinic.
“The cause seems to be as mysterious as the brain itself.”
It is not caused by a stroke, seizure or head injury, and it usually resolves completely within 24 hours.
“[It’s] just a very weird neural episode that’s pretty uncommon and, at least in most cases, is a ‘one and done’ experience,” Molner said.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
Couric said she finally began feeling “like herself” again around 9 p.m. and went to sleep at 2 a.m.
As TGA leaves a “permanent gap in memory” for the duration of the episode and for hours beforehand, Couric said that from around noon on that day until at least 7 p.m. will remain a “big, black hole.”
As TGA leaves a “permanent gap in memory” for the duration of the episode and for hours beforehand, Couric said that from around noon on that day until at least 7 p.m. will remain a “big, black hole.” (Getty Images)
Data shows that approximately three to eight people per 100,000 will have an episode of transient global amnesia, with people 50 years of age and older at higher risk.
The specific cause of TGA is not known, but some experts believe it stems from a “temporary dysfunction in the brain’s hippocampus — the area responsible for creating new memories,” Couric shared.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
“Doctors believe this is driven by brief interruptions in blood or oxygen flow, or microscopic spasm in the blood vessels.”
Episodes could potentially be triggered by intense physical exertion, emotional distress, extreme temperature changes or migraines, experts say.
CLICK HERE FOR MORE HEALTH STORIES
Approximately 15% of patients will have a recurrence 10 years later.
“Why did this happen to me? Was the altitude an issue? Was I dehydrated? Tired? Stressed? The literature doesn’t seem to indicate that these are contributing factors, but the cause seems to be as mysterious as the brain itself,” Couric wrote.
Anyone who experiences sudden memory loss, confusion, difficulty speaking, weakness, numbness, vision changes, severe headache or other stroke-like symptoms should seek immediate medical attention or call 911, doctors advise. (iStock)
“All I know is that those hours will be forever lost. Someone described it as my brain failing to hit the ‘record button.’”
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
“While this was a freaky occurrence, it could have been much more serious. So ultimately, I’m relieved — even though several hours of a Saturday in June will always be missing for me.”
Anyone who experiences sudden memory loss, confusion, difficulty speaking, weakness, numbness, vision changes, severe headache or other stroke-like symptoms should seek immediate medical attention or call 911, doctors advise.
NEWYou can now listen to Fox News articles!
Older adults identified as “super movers” are about half as likely to develop cognitive impairment than their peers.
That’s according to a recent study led by Stony Brook Medicine in New York, which evaluated the cognitive function of 4,000 adults 80 and over who participated in multiple aging and longevity studies over several years.
Among this group, 6% to 10% were classified as super movers, which means they walk at a much faster pace than others of the same age and gender — at speeds comparable to people three decades younger.
COMMON VITAMIN MAY INFLUENCE BRAIN AGING IN WAYS SCIENTISTS DIDN’T EXPECT
The super movers were found to have about half the risk of cognitive decline compared to seniors with typical gait speed.
The findings were published in the journal Neurology on June 16.
Older adults identified as “super movers” are about half as likely to develop cognitive impairment than their peers. (iStock)
“The study reinforces that mobility and brain health are closely connected,” lead study author Dr. Joe Verghese, MD, neurologist at Stony Brook Medicine, told Fox News Digital. “This suggests that preserving mobility may be an important marker of healthy brain aging and resilience.”
‘LONGEVITY GENE’ MAY PROTECT THE BRAIN FROM ALZHEIMER’S BY BOOSTING DNA REPAIR, STUDY FINDS
The most intriguing finding, according to Verghese, was that super movers maintained cognitive function despite having similar dementia-related brain changes as their peers.
In postmortem brain analysis, there was no difference in dementia-related pathologies between the super movers and the slower walkers, the study stated.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
“This suggests they may possess resilience mechanisms that help preserve brain function even in the presence of age-related changes,” he said. “Understanding these resilience factors could lead to new strategies for promoting healthy brain aging.”
As the study was observational, there were some limitations, and it does not prove that walking faster prevents dementia, the researchers noted.
Super movers were found to have about half the risk of cognitive decline compared to seniors with typical gait speed. (iStock)
“Other factors, such as cardiovascular health, physical fitness or genetics, may also contribute to both faster walking and better cognitive outcomes,” Verghese said.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
This study adds to growing evidence that what’s good for the heart and muscles also benefits the brain, he noted, adding that “staying physically active remains one of the most effective, evidence-based ways to support healthy aging.”
“Walking speed is best viewed as a marker of overall health, not a treatment.”
“The broader message is that physical activity is important at any age,” Verghese said. “Walking is an easy step-up point because you don’t need any special equipment. You can do it inside or outdoors, and you can do it on a regular basis. You can walk with a dog, you can walk with a friend.”
Any activity is beneficial if it’s done regularly and with the right intensity, he added.
CLICK HERE FOR MORE HEALTH STORIES
Rather than just trying to walk faster, the neurologist recommends that seniors focus on maintaining mobility through regular physical activity, strength training, balance exercises and good cardiovascular health.
“Walking speed is best viewed as a marker of overall health, not a treatment,” Verghese noted.
Major public health guidelines from the CDC and U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking.
Major public health guidelines from the CDC and U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. (iStock)
This can be achieved by walking 30 minutes a day, five days a week, or about 20 to 25 minutes most days. Another option is to engage in shorter sessions that add up over the day.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
“You have to do it within your health limitations and medical conditions,” Verghese advised. “So if there are any medical concerns, I would get your physician to clear you before starting exercise.” The good thing about walking, he added, is that you can start at a slow pace and then gradually build up to a brisker pace.
“And then adding on strength and balance training, whatever age you are, I think is also important.”
-
Finance4 minutes agoHow Banreservas mobilised diaspora capital
-
Fitness11 minutes agoI’d Fallen Into an Exercise Rut—Until Trail Running Reminded Me How Joyful Movement Could Be
-
Movie Reviews19 minutes agoMovie review: Supergirl is a blast
-
World24 minutes agoTrump Says He Thinks He Will Remove Syria From US Terrorism Sponsor List
-
Lifestyle1 hour agoAppeals court denies Trump’s request to halt removal of his name from the Kennedy Center
-
Technology1 hour agoMeta is reportedly working on smart glasses that would be recording all the time
-
World1 hour agoTrump says ‘Iran lies and cheats’ as IRGC emerges as dominant force in negotiations with US
-
Politics1 hour agoWho is Valli Geiger? Meet the Maine Dem that Platner urged to run for Senate
