Some of the health conditions associated with old age are beyond our control. Genetics play a large role in our health at every point in life. However, many of the conditions associated with old age can be mitigated through lifestyle choices, like getting enough exercise and sleep, seeing your doctor regularly, and eating a healthy diet.
Here’s a look at some strategies to help you feel your best and live your best life in your senior years.
Definition of Healthy Aging
Healthy aging looks different for different people, but it’s generally defined as the ability to maintain your independence and participate in everyday life as long as possible.
Healthy aging has several elements, including preventing abnormal cognitive decline and remaining physically and socially active. Mobility, the ability to meet one’s own basic needs, and autonomy are also important aspects of healthy aging.
Some aspects of healthy aging are beyond individual control—for example, your genes make you more or less susceptible to various medical conditions as you age. Your social support and where you live can also affect your health during your senior years. For example, societal norms that emphasize respect for the elderly and encourage their participation in community life help to promote healthy aging. Good healthcare systems and robust public transportation can also help older people stay active and engaged.
Five Strategies for Healthy Aging
Healthy aging also depends on your lifestyle choices. Here’s a look at the most common strategies advocated by physicians and scientists.
Build Healthy Habits
Habits are behaviors that are performed without much effort or planning. Older people can purposefully cultivate healthier habits to improve their quality of life and encourage healthy aging.
For example, if you smoke or use tobacco, quit. The best way to quit smoking is through a combination of medicine and counseling, according to the MD Anderson Cancer Center. Talk to your doctor about getting help quitting. If you drink alcohol, limit yourself to 1 drink a day (for women) or 2 drinks a day (for men), per the CDC. Excessive drinking can lead to high blood pressure, heart disease, liver disease, and stroke over time.
Sleep is also critical for your health and wellbeing at any age. Chronic sleep deprivation can exacerbate the risk of chronic diseases like heart disease and obesity. Older people are prone to sleep conditions like insomnia due to age-related changes to the circadian rhythm.
Make it a priority to get enough sleep—everyone is different, but generally adults need 7-9 hours per night. If you have trouble sleeping, try to be consistent with your routine: go to bed and wake up at the same times every day. Your bedroom should be as dark and as quiet as possible, and you should try to keep electronic devices like smartphones, tablets, and TVs out of the room. The blue light they emit can disrupt your sleep when you use them at night.
Eat a Balanced Diet
Older people generally have slower metabolisms and less efficient digestive systems. The body must work harder to break down processed foods, which are loaded with fats, salt, and sugar. Diets heavy in processed foods can increase the risk of chronic disease and accelerate cell aging.
Varied, plant-heavy diets are the most nutritious option for seniors. Fill up on vegetables, fruits, whole grains, lean protein, and healthy monounsaturated and polyunsaturated fats (found in nuts, seeds, fish, and vegetable oils). Make pre-packaged, processed foods like chips, cookies, frozen meals, butter, and pastries occasional snacks rather than the mainstays of your diet.
Find Mental Stimulation
While some age-related cognitive decline is natural, dementia is abnormal aging. While researchers are still investigating possible cures and prevention strategies for dementia, there is some evidence that engaging in cognitively challenging activities can lower the risk.
One reason for this is that cognitive challenges strengthen brain cells and encourage neurons to create denser networks. This builds a thicker mental reserve, which can slow down dementia progression.
There are many activities that promote mental stimulation. For example, language and art courses are a great way for seniors to engage in lifelong learning. Puzzles and challenging games can also stimulate neural activity.
Connect to Others
Socializing is an important aspect of lifelong health. Unfortunately, seniors face a higher risk of loneliness and isolation. This is often the result of barriers such as mobility limitations or lack of transportation. In addition, the workplace provides opportunities for social interaction and friendships, so when older adults retire, they may lose these social bonds. Loneliness is not just a mental health concern; it can increase the chances of developing a chronic illness by as much as 50 percent.
A healthy and active social life is associated with better mental health and higher levels of wellbeing. That’s why it’s important for seniors to stay involved in social activities as much as they can. You might consider volunteering, enrolling in a class at a senior center or community college, attending religious services at a place of worship, or joining a club based on one of your hobbies. Even regularly calling, texting, or video-chatting a friend or family member can boost your wellbeing.
In addition, many senior-focused organizations host social events that provide transportation and support so that seniors can mingle together. Research online to see what’s available in your community.
Get Moving
Exercise is paramount for maintaining physical and mental health as we age. Older people who have a sedentary lifestyle are more susceptible to conditions like weak bones, low muscle mass, and cardiovascular problems.
Engaging in regular exercise can improve bone density, reduce the pain associated with arthritis and stiff joints, and boost your mood. It also has a protective effect against chronic illnesses likes diabetes, cardiovascular disease, hypertension, and colon cancer. Exercise can help improve balance and coordination, both of which are important in helping prevent falls and injuries.
It is never too late to begin an exercise routine. A combination of aerobics, strength training, and flexibility-increasing exercises is usually the best bet. If that sounds daunting, keep in mind that exercise does not have to be strenuous—even walking can improve your health.
Because some physical conditions can make some types of activity difficult, older adults should usually avoid high-intensity exercise routines. Consider taking an exercise class designed for seniors, or connecting with a personal trainer to create an individualized exercise plan based on your fitness abilities and needs.