Aging accelerates at a specific age: 44 years old, suggests an August 2024 study published in Nature Aging. This recently caught gastroenterologist Will Bulsiewicz, M.D.’s attention.
“They called out my age, and I am insulted” Bulsiewicz half-jokes in a recent Instagram Reel. “So today, I’m going to tell you the 5 things that I’m personally doing to say ‘f you’ to this study and to defy aging.” From exercise to nutritious eating, here are the gastroenterologist’s daily habits he prioritizes.
5 Gastroenterologist-Approved Habits for Healthy Aging
1. Nature Time with Exercise
Soaking up the sun is important in the gastroenterologist’s routine, which is part of the reason why he gets a walk in every morning—with some added exercise.
“I’m doing 30 minutes of outdoor time with 30 minutes of outdoor exercise early in the morning,” he says. “Bright light exposure, and I’m either wearing my ruck vest, or I have this heavy baton that I like to swing around as I take a walk through my neighborhood.”
Bulsiewicz has told EatingWell that his outdoor time helps him get better sleep. Plus, walking outside can help reduce your stress levels and boost your mood. And walking in general is great for your digestive health.
2. Eating High-Fiber Foods
We know that fiber can help keep us satisfied, energized and, well, regular. So it’s no surprise that Bulsiewicz endorses a “plant-rich, fiber-packed, diverse diet.” Eating plenty of fruits, vegetables and other sources of fiber like beans and seeds will help you reap the benefits of the nutrient, including longevity. A 2022 study backs this claim, as it found that people who eat enough soluble and insoluble fiber in their regular eating patterns have a decreased risk of death from cardiovascular disease, cancer and other common causes. Enjoy your lunch salad a little extra today!
3. Limiting Alcohol Intake
Alcohol can be consumed in a healthy diet when controlled. But regular drinks—a daily habit of winding down with a drink each night—can cause an increased risk of heart disease and certain cancers. That’s why Bulsiewicz limits himself to “no more alcohol in the evening.” But on special occasions or a night out with friends, a drink or two can be enjoyed without any guilt attached. Moderation is important, especially when it comes to alcohol, so keep that in mind when browsing your fridge at night for a beverage.
4. Logging Out and Staying Connected In the Real World
It’s easier said than done, but putting a cap on your screen time may be key to your mental health. The gastroenterologist says he’s prioritizing “more real human engagement and less subjecting myself to being triggered by the media.”
New research has shown that loneliness can increase your likelihood of developing dementia by up to 31%. That’s one reason why it’s so important to connect with family and friends in person. And too much scrolling on your phone can have poor effects on your health, as it can disturb your sleep and cause feelings of depression, stress and more.
5. Enough Sleep Is Key
Through the above habits, it’s clear that quality sleep is critical to Bulsiewicz’s daily rituals.
“I am prioritizing sleep with early bedtimes and making sure I give myself 8 hours in a very dark, nice cool room,” the doctor shares. When you get enough sleep, you’re supporting your immune health, heart health, skin health and energy levels. But if you’re not prioritizing sleep, it can negatively affect your memory, work ethic and more.
The Bottom Line
Daily walks, a nutritious diet, decreased alcoholic drinks, prioritizing in-person connections and better sleep are 5 ways that a gastroenterologist keeps his mind and body as healthy as possible. Taking care of yourself is so important, and these small habits can make all the difference.
