You’ve probably heard about the “firsts” astronauts have accomplished, how important their work is — and even how dangerous it can be.
What’s less well-known is how well and how long astronauts typically live. They’re considered high-status individuals who embody many of the habits associated with longevity, including physical fitness.
And on balance, they don’t seem to be significantly impacted by the mental and physical challenges they confront while in space.
But what about the rest of us? Here are some lessons from NASA astronauts that everyday people can put into practice.
1. Exercise regularly
It’s common knowledge that exercise is good for you, but some take dedication to fitness to the next level.
Many astronauts train like it’s their job — and fitness was a factor in their selection for the position prior to completing their NASA training.
As a result, “it’s not just that astronauts exercise, it’s what they bring to their training that makes them superstars,” said Saralyn Mark, M.D., former advisor to NASA and the administration’s chief medical officer.
“I like to call it ‘superfitness.’ [Astronauts] are … very conscientious about their health. They focus on their cardiovascular training with high-intensity interval training, endurance and weight training, as well as flexibility and coordination, and of course nutrition and managing the impact of stress.”
It’s not just for NASA’s benefit, either.
“I think they often are doing it for their loved ones, their families, their friends and also for themselves,” Mark said.
2. Avoid nonsteroidal anti-inflammatory drugs
One surprising recommendation from NASA is for astronauts to avoid taking nonsteroidal anti-inflammatory drugs such as ibuprofen.
The group as a whole tend to have high bone density and strong bones thanks to a diet high in dairy and other components that benefit bone strength, said Mark, who is also an emeritus associate professor of medical institutions at Yale and a senior faculty advisor in health and science policy at Tulane University.
“These products can lead to not just a loss of bone density but a loss of microarchitecture that can lead to postmenopausal fractures and comorbidities,” she said.
Still, this is something you should speak to your doctor about before coming to a decision.
3. Sleep well
“Astronauts make sure they get enough rest before a mission, during a mission and after a mission,” Mark said.
“I think that’s one key message. Poor sleep impacts performance and increases your risk of stress, and stress impacts poor sleep, so you have this vicious cycle.”
4. Avoid smoking and alcohol
“Astronauts are very health-conscious. They make sure they stay clear of activities like smoking that will have a negative impact on their health,” Mark said.
It’s unclear what guidelines NASA uses for alcohol use, but they would make sense to follow as well.
5. Get medical exams
Astronauts are given comprehensive health exams before, during and after their time in space.
You should get health screenings as well and be sure to follow your health care provider’s recommendations for their frequency.
6. Consider vitamin D supplements
“When we look at biomarkers of risk for astronauts, they actually tend to have lower levels of vitamin D,” Mark said.
“Even those that live in areas of the country where you have a lot of sun, when you’re busy you’re not getting outside as much so these supplements are often recommended, but you should be checking with your health care provider.”
7. Drink coffee
The average American drinks about three cups of coffee a day, according to a lot of research.
What do astronauts do?
“They drink a lot of coffee,” Mark said. “This was linked to reductions in all-cause mortality — including reductions in the risks of cardiovascular disease, cancer, diabetes, respiratory disease, kidney disease, stroke and suicide — even among those who drank as much as six cups daily.”
Still, drinking excessive amounts of coffee every day isn’t a great idea. Three cups is a good goal for most people, and you should speak to your doctor to see what they recommend.
Similarly, caffeine on its own has been linked to longevity before, but the benefits of coffee over other products that contain caffeine are thought to be coffee’s nutrients, antioxidants and other compounds that improve health.
8. Don’t stress
The perils of stress are well-known, but not something that’s so easy to overcome for many people.
Still, astronauts manage, so you should try as well.
“If stress is not managed properly you’re going to have a higher risk of fatigue, burn out and chronic medical illnesses,” Mark said. “Sometimes people get so stressed, they just feel overwhelmed and become nonfunctioning.
“But there’s ways to help you manage and reframe stress.”
Add a Comment