The job of reigning is so complex that it could help King Charles keep mentally and physically fit for longer, a study suggests.
Scientists have found that a job which forces you to stretch your brain – as being King undoubtedly would, even in less turbulent times – helps people to retain the mental dexterity needed for demanding roles for longer.
As such, the difficulty of the role could help Charles, as he takes on the job at the age of 73, carry on well beyond the point at which most people manage.
“Our results showed that ‘occupation complexity’ plays an important role in maintaining cognitive health and reducing dementia in later life,” said Dorina Cadar, of University College London and Brighton and Sussex Medical School.
The study, published in the journal Neurology, also found that “increased education and a diverse range of leisure activities” are a good way to keep the brain functioning, she said – with the latter still very relevant for Charles even if he may now have little time for the former.
Katherine Gray, research communications manager at Alzheimer’s Society, which part funded the study, said it shows “the more you regularly challenge your brain, the less likely you are to experience memory and thinking problems in your later years”.
Then there are some of the more obvious things to keep tabs on for remaining healthy in later life.
“Maintaining a healthy lifestyle with increased physical activity, not smoking, drinking in moderation, having a healthy diet with plenty of omega-3 and fruit and vegetables is also helpful,” Dr Cadar said.
Charles is known to have a healthy lifestyle and thought to be in good physical shape for his age, bouncing back quickly after testing positive for Covid in 2020, at 71.
His quick recovery has been credited, in part, to a simple fitness routine favoured by the Canadian Air Force that Charles is said to do every day.
The 11-minute routine, known as 5BX, involves five basic exercises, that amount to a full-body workout that needs no special kit and gets the heart racing. They include stretching, press-ups, sit-ups, scissor jumps and back extensions – where you lie on your front and raise your head and one of your legs off the ground at the same time.
The English Longitudinal Study of Ageing, which has been studying the health, social, wellbeing and economic circumstances in the English population aged 50 and older for two decades also has some valuable lessons for Charles.
Andrew Steptoe, the UCL professor who runs the study, told i: “The two aspects I would particularly highlight are regular physical exercise and social engagement. Physical activity has an impact on mental wellbeing as well as reducing risk of several long-term physical health conditions, and gets people out and about.
“Walking and other exercise out in the open air in nature is particularly beneficial. Maintaining social relationships and being actively engaged with life are critical for morale as we get older. They help promote cognitive alertness, reduce loneliness and isolation, and add meaning to life,” he says.
When it comes to walking in nature – which science increasingly tells us is good for our mental and physical wellbeing – Charles is likely to score highly. A strong advocate for the environment, he has often been pictured walking in the Scottish Highlands in his kilt as well as hiking elsewhere in the UK and overseas.
But the challenge against loneliness could prove more complex, given the isolation and pressure he may be under as monarch.
“There is a wealth of evidence suggesting that mutual friendships, social connections and social networks are beneficial for cognitive health and psychological wellbeing at any age across life. Some studies suggest that the number of friends we are frequently in contact with is relevant, while others indicate that the quality of the relationships we actually have with our partner, family or friends is what is the most relevant in maintaining optimal health,” said Dr Cadar.
While healthy eating is a given, there is emerging – if still little understood – evidence that good gut bacteria can help massively is staving off everything from depression to dementia.
Gut bacteria expert Tim Spector, the King’s College London professor who runs the ZOE personalised nutrition app, has five tips for people want to improve their microbiomes. They include eating 30 different plants a week (from nuts, seeds, pulses to whole grains fruits, and veggies) and adding plenty of colour to your plate –
“In particular, nuts, berries, seeds, brightly colored fruits, extra virgin olive oil, and vegetables, and dark chocolate are rich in beneficial antioxidants and anti-inflammatory compounds”, he says.
Fermented foods, like live yogurt, artisanal cheeses, kimchi, kombucha, kefir, and sauerkraut, are also good for the gut, while ultra-processed foods are bad for it.
Finally, it is good to give the gut microbes a bit of a rest every so often – with a 12 to 16-hour gap between dinner and breakfast, he says.
There is even evidence that the right gut bacteria can help you sleep better – by boosting serotonin and dopamine levels, according to a study in Scientific Reports.
Which leads us to the final health challenge Charles will face – getting a good night’s sleep, something that is crucial for both mental and physical health and will be especially difficult in the coming months as he articulates his new role.
Professor Russell Foster, a sleep expert at Oxford University, says the key to a good night’s sleep is to wind down before bed time.
“It could be yoga, mindfulness, anything that relaxes you and makes you less anxious,” he says.
Reading a book, having a relaxing bath, exercise (as long as gentle and not too soon before bed) and avoiding arguments with your partners are also good ways to wind down, he advises.
All of which is easier said than done – but it appears that Charles is in a fairly reasonable position to take on what, for many at that age, would be an incredibly daunting task.
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