There are several factors that affect healthy aging, with some being beyond our control, such as genetics. However, there are others that we have the ability to influence, such as exercise, a nutritious diet, regular medical check-ups, and taking care of our mental well-being. Studies funded by NIA and other organizations have discovered measures that can be taken to effectively manage one’s health, strive for independence, and preserve quality of life during the aging process. Continue reading to gain more knowledge about this research and the actions you can take to promote healthy aging.
Taking care of your physical health
Scientists are currently conducting research on how to slow down or prevent age-related declines in physical health. However, they have already identified several methods to enhance the likelihood of maintaining optimal health in the future. Ensuring proper physical health entails remaining active, selecting healthy food options, obtaining sufficient sleep, restricting alcohol consumption, and actively managing healthcare. Making minor adjustments in each of these aspects can significantly contribute to promoting healthy aging.
Get moving: Exercise and physical activity
Regardless of whether you have a positive or negative opinion about it, physical activity is an essential aspect of aging in a healthy manner. Scientific studies indicate that individuals who engage in regular exercise not only have a longer lifespan, but also have the potential to live a more fulfilling life, free from ailments or incapacities.
In a study conducted on adults aged 40 and above, it was discovered that individuals who took 8,000 or more steps daily had a 51% lower risk of death from all causes compared to those who only took 4,000 steps. To enhance the number of steps taken each day, engaging in physical activities like gardening, walking the dog, and opting for stairs over elevators can be beneficial.
Exercise is not only beneficial for many reasons, but it is also crucial for keeping a healthy weight. Adult individuals who are obese face a higher chance of experiencing death, disability, as well as various illnesses including type 2 diabetes and high blood pressure. On the other hand, being excessively thin is not necessarily healthier either, especially for older adults. It can result in a compromised immune system, a heightened risk of bone fractures, and could potentially indicate underlying health issues. Both obesity and being underweight can lead to a decline in muscle mass, which can result in feelings of weakness and fatigue.
The decline of muscle function is commonly seen as people get older. This can lead to older adults lacking the energy to carry out everyday tasks and potentially losing their ability to be independent. Yet, through exercise, older adults can retain their muscle mass as they age. A recent study in 2019 analyzed data from NIA’s Baltimore Longitudinal Study of Aging and discovered a strong connection between moderate to vigorous physical activity and muscle function, regardless of age. This implies that exercise could potentially prevent the deterioration of muscle function that occurs with aging.
Researchers found that, in adults aged over 55, muscle mass was a more reliable indicator of longevity compared to weight or body mass index (BMI). In addition to enhancing the quality of life for older adults, maintaining muscle mass can also contribute to a longer lifespan.
What can you do?
Despite most studies concentrating on the impact of physical activity on weight and BMI, it has been discovered that exercising can still enhance both quality and length of life, even if weight loss is not achieved. There are several approaches to kickstart your journey. You can try integrating brief periods of physical activity throughout the day or allocate specific times every week for exercise. Many activities, such as brisk walking or yoga, are inexpensive or free and do not necessitate special equipment. As you gradually increase your activity levels, exercising will leave you feeling invigorated and revitalized as opposed to depleted. The crucial aspect is to discover methods to stay motivated and get active.
Healthy eating: Make smart food choices
Choosing nutritious foods can have a positive impact on your health as you get older and potentially enhance cognitive functioning. Similar to exercise, maintaining a healthy diet is not solely focused on your weight. Given the abundance of diverse diets available, the process of selecting appropriate food choices can be perplexing. To navigate this confusion, the 2020-2025 Dietary Guidelines for Americans offer practical suggestions for a balanced diet throughout all stages of life. These guidelines propose an eating plan emphasizing abundant consumption of fresh fruits and vegetables, whole grains, beneficial fats, and lean proteins.
What can you do?
By making small adjustments in your daily eating habits, such as including more fish or leafy greens, it has been demonstrated through multiple studies that you can enhance your overall health. For instance, a study conducted with 182 older adults who experienced frequent migraines revealed that a diet high in fatty fish and low in vegetable oil could potentially alleviate migraine headaches. Additionally, another study which tracked nearly 1,000 older adults for five years established a significant correlation between the consumption of green leafy vegetables and a slower cognitive decline.
If you haven’t considered healthy eating until recently, making changes to your diet now can still benefit your well-being as an older adult. To address concerns about your food choices, it is advisable to consult your doctor for guidance.
12 Ways to Feel and Look Younger
Phase Out Destructive Habits
- The single best thing you can do for your health and longevity is quit smoking. Smoking has been indicted for a laundry list of ills from heart disease to lung disorders, all of which can foil your longevity plans.
- Drink only in moderation. Alcohol infuses every cell, damaging genes and inflaming your liver. A glass of wine a day for women and maybe two for men, but no more, may be mildly beneficial.
- Get your Zzzz’s. Your body needs down time to repair cells and rest your heart. And your mind needs dreaming to stay sane.
- Find a doctor who specializes in geriatrics or anti-aging. Barbara M. Morris, RPh, author of Boomers Can Really Put Old on Hold, recommends an anti-aging doctor. But according to Marc R. Blackman, MD, chief of the laboratory of clinical investigation of the National Center for Complementary and Alternative Medicine (part of the National Institutes of Health), a geriatrician would be more mainstream and recommend fewer unproven treatments. “Anti-aging is like saying anti-puberty or anti-pregnancy. This is a natural process,” he says. Whatever their style, your new doctor may recommend yearly assessment of various biomarkers, including lipids, DHEA, estrogen, cortisol, thyroid, lung function, and micronutrient assays.
- Cut saturated fat, up omega-3 fats. It’s gospel by now: eat less or no red meat; lose the cake and ice cream; consume more complex carbs, such as whole grains, fruits, and vegetables; and get plenty of fatty fish. The healthy fats in salmon, mackerel, and sardines help keep oxygen free-radical molecules from damaging your cells.
- Consider moderating your total food intake. Studies in rats show that a 30% calorie restriction means longer life (no, it doesn’t just seem longer!). Blackman also cites studies in rhesus monkeys showing a gain in years from a reduction in food. Obviously, losing excess pounds means less strain on your system.
- Be careful when tweaking your hormones. Morris swears by controversial human growth hormone — for her. Blackman is no fan. “There have been big studies to determine the relationship between decreases in human growth hormone and thinner bones, more body fat, and mood swings. Giving growth hormone can build muscle, but it has not been shown that the muscle is any stronger.” HGH has also been associated with water retention, carpal tunnel syndrome, high blood pressure, and blood-sugar fluctuations. “[HGH science] is not at a point where any responsible provider could recommend it,” Blackman says. And what about the other substance — a steroid called DHEA — often recommended for aging? “Dramatically less evidence than HGH!” exclaims Blackman. As for estrogen and progesterone replacement, it’s been in all the papers. The combo therapy may increase, rather than cut, the risk of cancer and heart disease. Many natural alternatives to these substances exist — your own situation should dictate your decision, but always consult your doctor.
- Supplement, supplement, supplement. Most of us suffer from “overconsumption malnutrition” — too much of the wrong things, Morris says. She takes a fistful of vitamins and minerals each morning. Even the cautious American Medical Association recently endorsed taking a daily multivitamin. In addition to the effective antioxidant vitamin C, Morris says CoQ10, vitamin E, alpha lipoic acid (another antioxidant), and perhaps some of those “mental acuity” mixtures in the health-food store should be in your medicine cabinet. Again, your doctor can help you fashion routine.
- Reprogram your vision of old age. A study at Yale recently showed that those with a positive view of growing older lived seven years longer than those who griped about it. Morris works with young people and “they forget things all the time and never refer to ‘having to a junior moment.'”
- Kick guilt out of your life! Laura Berman Fortgang, author of Living Your Best Life, says: “Be future-minded. Guilt and regrets are part of the past. Evolving and changing is how we stay young.”
- Don’t be afraid to make a big change. Fortgang says it’s never too late to move, join the Peace Corps, change careers, get married, or get a divorce. “Don’t say you’re too old,” she says. “Sometimes [earlier] decisions need to be changed.” She and Morris also say plastic surgery can be life-enhancing if you do it to look and feel better, not to change your life overnight.
- Morris also half-jokingly advises that people never retire. “Retirement is a contagious, debilitating disease.” Take some time off for a vacation and smell the roses, she advises. But don’t get so intoxicated by the roses that you don’t come back and do something useful. “Those roses could turn into daisies,” she says, “as in pushing up daisies.”