Finding time for health amidst busy schedules can be challenging, but Dr. Michael Roizen, 78, believes that focusing on a few basics can significantly enhance longevity. Dr. Roizen, chief wellness officer at Cleveland Clinic, claims his “biological age” is 57.6—reflecting the health of his organs and risk of chronic disease—despite his chronological age. While there isn’t a universal standard for measuring biological age, Roizen emphasizes the importance of small, manageable lifestyle changes for extending one’s health span.
“There are small things and easy things to do that make a big difference,” Roizen said, advocating for simplicity over radical lifestyle overhauls. Here are six key practices he recommends to live longer and healthier lives.
- Walk More
Roizen prioritizes walking and aims for 10,000 steps daily as part of his workout routine. He suggests that everyone try to increase their daily steps. As an example, he parks far from his workplace and walks the remaining distance to add movement to his commute.
While the 10,000-step goal originated from marketing campaigns, even fewer steps can yield substantial health benefits. A 2023 University of Cambridge study found that brisk walking for just 75 minutes a week reduced the risk of death from all causes, as well as the likelihood of developing cardiovascular diseases and cancer.
- Eat Avocado, Salmon, and Olive Oil
Roizen highlights the health benefits of three specific foods: avocado, salmon, and olive oil. These are part of his broader list of foods for longevity but can still provide measurable benefits on their own. Numerous studies associate these items with a reduced risk of cardiovascular disease.
These foods are rich in healthy fats, which play a vital role in heart health and reducing inflammation, making them key components of a diet aimed at promoting long-term wellness.
- Cultivate Strong Relationships
Building and maintaining strong social connections is essential for health and longevity, Roizen noted, describing it as a “fun” way to enhance overall well-being. He added, “It’s always better to do things with other people.”
Research backs this claim. Rose Anne Kenny, an aging expert from Trinity College Dublin, stated that robust social relationships are just as crucial for a long life as maintaining a balanced diet and regular exercise. Studies indicate that people with active social lives experience better mental health and lower risks of chronic illnesses.
- Play Speed-of-Processing Games
Brain-training games can help improve mental agility, according to Roizen, who recommends games like “Double Decision” and “Freeze Frame.” Such games fall under the category of speed-of-processing activities and may slow cognitive decline.
Roizen referenced a 2017 study published in Alzheimer’s & Dementia that showed significant benefits for older adults engaging in these activities. Participants who played 10 sessions of such games over six weeks and continued periodic sessions over the next three years saw a 29% reduced risk of dementia over a decade. Roizen suggests replicating these results by playing speed-of-processing games for two hours weekly over five weeks.
- Take a Multivitamin
The effectiveness of multivitamins in enhancing longevity remains a subject of debate. While Roizen cited studies suggesting that multivitamin use could lower risks of cancer, cardiovascular diseases, and dementia, other research offers mixed conclusions.
For example, a 2023 JAMA Network Open study involving over 390,000 participants found no direct correlation between multivitamin use and longevity. Similarly, the US Preventive Services Task Force has not endorsed multivitamins for the general public due to insufficient evidence of their efficacy.
Despite this uncertainty, Roizen continues to take multivitamins, explaining that they help maintain stable vitamin levels in his body. He believes this consistency might contribute to long-term health benefits.
- Get Your Flu Shot
Annual flu vaccinations are recommended for everyone aged six months and older, according to the Centers for Disease Control and Prevention. However, Roizen sees additional benefits in flu shots, particularly for healthy aging.
A 2022 review in Ageing Research Reviews suggested that vaccinating older adults against the flu might also reduce the risk of dementia. This could be due to the vaccine’s potential role in lowering inflammation in the brain. Roizen aligns with this perspective, emphasizing the importance of flu shots as part of his longevity strategy.
Incorporating these simple steps into daily life may not require dramatic lifestyle changes but can still offer profound health benefits. From physical activity to social engagement and cognitive stimulation, Roizen’s approach underscores the value of small, consistent efforts in promoting long-term health and vitality. As he aptly puts it, “Small things and easy things can make a big difference.”