Unhealthy aging doesn’t have to be a foregone conclusion. Proactive, preventative health measures can lead to positive results at almost any age. My parents lived into their mid-nineties, but their healthspan didn’t match their lifespan. They faced multiple comorbidities and vascular dementia in their later years, a common scenario for their generation. Scientific evidence now shows that these diseases are primarily influenced by lifestyle, nutrition, and environmental choices—epigenetic factors—rather than genetics.

Research suggests that only 5% to 20% of our health as we age is determined by genetics, while 80% to 95% is influenced by epigenetics. Poor nutritional and lifestyle choices, along with a lack of regular heavy weightlifting or cardiovascular exercise, contributed to my parents’ vascular dementia. They led active social lives and travelled extensively but lacked the critical nutrition and exercise needed for optimal health.

Our understanding of ageing has evolved. Human genetics adapted to harsh conditions faced by our ancestors, favouring traits for survival and reproduction rather than longevity. Modern medicine, nutrition, and technology have extended human lifespan, revealing limitations in our genetic programming. Poor nutrition, lack of physical activity, chronic stress, environmental pollutants, and medications exacerbate health decline as we age.

Vascular dementia, a significant form of dementia, is closely linked to cardiovascular health. Atherosclerosis, involving plaque buildup in blood vessels, restricts blood flow, leading to strokes and cognitive decline. Managing cardiovascular risk factors like high blood pressure, diabetes, high cholesterol, and smoking is essential in preventing vascular dementia.

With over 100,000 kms of blood vessels in the body and 650 kms in the brain, vascular health is essential for overall well-being. Proper blood flow delivers oxygen and nutrients to our organs, muscles, bones, and the brain, thereby supporting cognitive function and physical strength. Maintaining vascular health through proper diet, exercise, and medical care helps prevent conditions like vascular dementia, ensuring overall health and structural integrity.

Gut, heart, vascular, bone, muscle, and brain health are deeply interconnected. A healthy gut microbiome supports nutrient absorption and cardiovascular health, ensuring efficient blood circulation and cognitive function. The gut-brain axis highlights the significant influence of gut health on brain health and vascular health. Bone health, supported by good cardiovascular health, is also crucial, as mesenchymal stem cells produced by bone marrow repair and maintain blood vessel lining.

OsteoStrong can benefit bone marrow and vascular health by stimulating bone turnover, enhancing bone density, and supporting muscle and skeletal health. 

Efficient waste removal through the lymphatic and glymphatic systems is also essential for overall health, preventing the buildup of harmful substances. Achieving sufficient deep REM sleep is vital for the glymphatic system’s effective functioning.

Improving vascular health involves adopting integrative strategies:

Improving vascular health involves adopting integrative strategies:

1. Healthy Diet: Focus on nutrient-dense, locally sourced foods.

2. Regular Exercise: Engage in weight training like OsteoStrong and X3 Bar and regular aerobic activities, with a minimum 4000 steps a day.

3. Maintain a Healthy Weight: Reduce strain on the cardiovascular system.

4. Avoid Smoking and Vaping: Prevent damage to blood vessels.

5. Limit Alcohol Consumption: Practice moderation for cardiovascular health.

6. Manage Stress: Use stress-reducing techniques.

7. Stay Hydrated: Drink plenty of water.

8. Drink coffee: Coffee is now regarded as a healthy drink for most people. 

9. Improve Sleep Quality: Ensure adequate and restful sleep.10. Regular Health Screenings: Monitor and manage health conditions.

You are ultimately responsible for your health. Understanding that most of your health is influenced by lifestyle choices rather than genetics highlights the importance of proactive measures. By adopting integrative strategies, you can significantly improve your vascular and overall health, reducing the risk of cardiovascular diseases, including vascular dementia. 

Remember, it’s never too early or too late to start improving your health!