Healthy Aging

 

Aging is a gradual, lifelong process. Healthy aging begins early in life and not with the onset of old age. Healthy living throughout life contributes greatly to healthy aging in later years.  In fact, healthy aging is attainable. 

Many factors influence healthy aging like exercise, a healthy diet, going to the doctor regularly and taking care of your mental health.

Taking care of your physical health involves staying active, making healthy food choices, getting enough sleep, limiting your alcohol intake, and proactively managing your health care. Small changes in each of these areas can go a long way to support healthy aging. 

Exercise and physical activity

Physical activity is a cornerstone of healthy aging. People who exercise regularly not only live longer, but also may live better — meaning they enjoy more years of life without pain or disability. 

A study found that taking 8,000 steps or more per day, compared to only taking 4,000 steps, was associated with a 51% lower risk of death from all causes. 

Exercise is an essential tool for maintaining a healthy weight. Adults with obesity have an increased risk of death, disability, and many diseases such as type 2 diabetes and high blood pressure. However, thinner is not always healthier either. Being or becoming too thin as an older adult can weaken your immune system, increase the risk of bone fracture, and in some cases may be a symptom of disease. Both obesity and underweight conditions can lead to loss of muscle mass, which may cause a person to feel weak and easily worn out. 

As people age, muscle function often declines. Exercise can help older adults maintain muscle mass as they age. Many activities, such as brisk walking or yoga, are free or low cost and do not require special equipment.

Healthy eating

Making smart food choices can help protect you from certain health problems as you age and may even help improve brain function.

The Mediterranean-style eating pattern, which includes fresh produce, whole grains, and healthy fats, but less dairy and more fish may have a positive impact on health.

A low-salt diet called Dietary Approaches to Stop Hypertension (DASH) has also been shown to deliver significant health benefits. Studies testing the DASH diet found that it lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease. 

Another eating pattern that may support healthy aging is the MIND diet, which combines a Mediterranean-style eating pattern with DASH. Researchers have found that people who closely follow the MIND diet have better overall cognition — the ability to clearly think, learn and remember.

Getting a good night’s sleep

Getting enough sleep helps you stay healthy and alert. Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents. 

Sleep quality matters for memory and mood. Inadequate sleep is associated with the buildup of beta-amyloid, a protein involved in Alzheimer’s disease. Poor sleep may also worsen depression symptoms in older adults.

Getting good sleep is associated with lower rates of insulin resistance, heart disease, and obesity. Sleep can also improve your creativity and decision-making skills, and even your blood sugar levels. 

Quitting smoking

Quitting smoking at any age will: 

• Lower your risk of cancer, heart attack, stroke and lung disease
• Improve your blood circulation
• Improve your sense of taste and smell
• Increase your ability to exercise

Limiting alcohol intake

Alcohol dependence affects every organ in the body, including the brain. Heavy drinking for extended periods of time in older adults may contribute to poor heart health. Stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use.

Go to the doctor regularly

Going to the doctor for regular health screenings is essential for healthy aging. Getting regular check-ups helps doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels.

Taking care of mental health

Mental health, or mental wellness, is essential to overall health and quality of life. It affects how you think, feel, act, make choices and relate to others. Managing social isolation, loneliness, stress, depression, and mood through medical and self-care is key to healthy aging. 

Staying connected with others may help boost your mood and improve your overall well-being while feeling lonely can also impact memory.

Older adults are at particular risk for stress and stress-related problems. Constant stress can change the brain, affect memory, and increase the risk of developing Alzheimer’s or related dementias. 

Depression is common in older adults. It increases risk of heart disease and metabolic disorders. Recurrent depression is a risk factor for dementia.

Finding ways to lower stress and increase emotional stability support healthy aging. You can help manage stress with meditation techniques, physical activity and by participating in activities you enjoy.Your favorite activities are not only fun — they may also be good for your health.

Cognition — the ability to clearly think, learn, and remember — often changes as we age. Healthy eating, staying active, and learning new skills may help keep older adults cognitively healthy. Exercising your brain by learning a new skill or engaging in mentally stimulating activities, such as reading, writing letters, and playing games can improve memory function.

In general, you can support your physical health by staying active, eating and sleeping well, and going to the doctor regularly. Take care of your mental health by interacting with family and friends, trying to stay positive, and participating in activities you enjoy. Taking steps to achieve better physical and mental health may reduce your risk for Alzheimer’s and related dementias as you age.