10 tips to improve your health while aging
Decline in old age isn’t inevitable. Here’s what older adults can do to prevent it.
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Last week, I wrote about an eye-opening study that turns the concept of aging on its head: Aging should not be viewed as a process of inevitable decline because more than 45 percent of older adults actually showed improvements in physical or cognitive health over time.
Many readers asked for specific guidance on what they can do to see improvement, so here are 10 evidence-based tips:
1. Be conscious of your beliefs about aging. This study builds on prior research demonstrating that beliefs about aging help shape health outcomes. It makes intuitive sense: If people believe later life is defined by frailty and limitation, how hard will they work to change their behavior?
One exercise everyone can do is to reflect on the words and images they associate with aging. If those are negative, replace them with positive associations, such as wisdom, resilience and emotional intelligence. Recognize that these beliefs can influence your health, and commit to the idea that physical and cognitive gains remain possible well into later life.
2. Manage chronic conditions. Conditions such as hypertension, high cholesterol and diabetes become more common with age and substantially increase the risk of heart attacks, strokes and other complications that can impact quality of life. The challenge is that symptoms of these conditions often do not manifest until significant damage has already occurred. Work with your physician to screen for these conditions and treat them.
3. Quit smoking and don’t drink heavily. The links between smoking, excessive alcohol use and life-limiting conditions such as cancer and dementia are well-established. The good news is that it is never too late to benefit from lifestyle changes. Studies have shown that people who have smoked or drank heavily for decades can still reduce their health risks after quitting or cutting back.
4. Exercise. Reaching the recommended 150 minutes of physical activity a week can seem daunting. But as I’ve written before, the biggest health gains occur in people who go from being completely inactive to doing just a little. Even 11 minutes of daily activity has been associated with significant reductions in the risk of chronic disease and premature death.
In addition to aerobic exercises such as walking, incorporate some resistance training. Muscle strength is increasingly recognized as an independent predictor of better health outcomes. You do not need a gym membership: Body-weight exercises, sit-to-stands from a chair, resistance bands and light weights all count.
5. Learn something new. A recent study found that spending a lot of time watching television is linked to a higher risk of dementia, while mentally-engaging activities such as crossword puzzles and office work reduce the risk of cognitive decline.
One way to keep our brains stimulated is to look for new learning opportunities. Try learning a new language, for example. This has become far more accessible with the growth of online language-learning platforms and virtual classes. Or take up drawing, knitting or playing an instrument.
6. Stay socially engaged. Many studies have uncovered a surprisingly strong link between loneliness and mental and physical health. Be intentional about making time for family and friends. Get to know your neighbors, and invite them over for a coffee or tea.
Combine social connections with another healthy habit. Plan walks with friends; practice speaking a new language in a group; join a book club; or take an aqua aerobics class.
7. Eat healthier. This is often easier said than done, so instead of making grand plans to overhaul your diet, pick one thing you can realistically improve. That could mean reducing ultra-processed foods; adding more fruits, vegetables and other whole foods; or cutting back on sodium.
People with chronic conditions may also benefit from tailoring their diet to their health needs. For example, the DASH diet has been shown to lower blood pressure, while the MIND diet — which emphasizes leafy green vegetables, berries, nuts, whole grains and fish — has been associated with better brain health.
8. Evaluate your sleep habits. Sleep needs may decrease slightly with age, but most older adults still need seven to nine hours of sleep each night. Pay attention to your sleep patterns and make adjustments if needed, such as going to bed earlier, limiting daytime naps, avoiding screens before bedtime and keeping a consistent sleep schedule.
9. Find positive role models for aging. Seek out people who are aging well. They could be extraordinary examples, such as ultra-long-distance swimmer Diana Nyad, who completed her Cuba-to-Florida swim at age 64. Or they could be an older neighbor who remains active, engaged and happy. Surrounding yourself with examples of what is possible can help reshape your own expectations.
10. Celebrate progress. As part of shifting the goal from preventing decline to making gains, it’s important to track your progress. Write down improvements you observe. Maybe you’re walking farther, cooking healthier foods or learning words in a new language. Consider doing this with a friend or family member who can encourage you and help celebrate milestones along the way.
After all, there is a lot more to healthy aging than forestalling problems. This mindset not only can help older adults, but is also an empowering message at any age. Anyone can benefit from trying to find fulfillment and meaning, and remember that there are always more things to learn, relationships to build and experiences to enjoy.
Have questions or tips on healthy aging? Please write to me. I will feature your comments in a future edition of The Checkup.
What readers are saying
The conversation explores various perspectives on aging and longevity, with participants sharing personal anecdotes, advice, and critiques of the opinion piece. Some readers emphasize the importance of maintaining a healthy lifestyle through diet, exercise, and regular medical... Show more
This summary is AI-generated. AI can make mistakes and this summary is not a replacement for reading the comments.
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