How to Support Healthy Aging: 7 Habits for Longevity

Growing older is a natural part of human life, but healthy aging refers to the process of adding years to life and, most importantly, adding life to years. It is about sustaining physical function, brain activity, friendships, and the ability to perform everyday tasks.

Although genes greatly impact the way we age, there are essential lifestyle adjustments that can be made to ensure health in later years.

Aging Healthily Is Key To Functional Ability In Later Years

World Health Organization defines healthy ageing as "the process of developing and maintaining functional ability that enables well-being in older age," which incorporates the person's "intrinsic capacity" and the "contextual factors."

That is, while longevity is a critical element of healthy aging, it has more to do with living a good life at every age.

1. Move More Throughout Your Life

Exercise is essential for healthy aging in adults.

It helps to maintain cardiovascular function, muscle mass, and endurance. As people get older, muscle atrophy can make them frail and unable to perform everyday activities.

However, it is unnecessary to work out at the level of the Olympians; a walk around the neighborhood, some swimming, or exercises specifically designed to improve balance and flexibility, such as yoga, will do.

Aerobic exercises combined with muscle-building activities are best, but the regimen has to be chosen with regard to age, sex, and preexisting medical conditions.

The point is to have a physical activity that will be possible to keep doing for as long as possible, not to overstrain the body in an attempt to achieve a better body at any cost.

2. Focus on Eating Right

Diet is also critically important, as nutrition affects the body's ability to resist various disease states. Calories are necessary, but unhealthy food makes people sick and overweight.

A healthy balanced diet that covers all of the nutrients is more important than pursuing some mythical superfood.

Eating plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds, lean meat, and dairy, along with exercise, will allow to maintain a healthy weight and prevent numerous diet-related diseases, such as diabetes or heart disease. The point is not to deprive yourself of life by eating only healthy foods; rather, it is essential to watch the portions and limit junk food, fast food, and foods high in sugar.

A healthy diet might also be individual, as far as nutritional needs depend on age, sex, and existing health conditions, and certain supplements or dietary adjustments are required in case of some diseases or pregnancy.

3. Get Enough Sleep

Many people sacrifice sleep for the sake of work and family, but it is essential to get at least seven hours of good-quality sleep per night.

Chronic lack of sleep disrupts hormones and makes people tired, moody, and irritable during the day. A regular bedtime schedule and a comfortable sleeping environment are vital for healthy aging.

In addition, people should avoid using screens in the evening, as blue light decreases the production of melatonin and makes it harder to fall asleep. If insomnia or chronic lack of sleep becomes a problem, it is necessary to consult a healthcare provider, as those issues usually require a personalized treatment plan.

4. Keep Your Brain Active

A healthy lifestyle also refers to emotional and mental wellbeing. It is crucial to keep the brain active by doing crosswords or other puzzles, studying a foreign language, or taking up a new hobby.

Mental activity keeps one emotionally stable, prevents depression and dementia, and improves memory.

Most importantly, having someone to talk to and social connections in general is critically important for healthy aging. Having friends and family to rely on and depend on others is a vital component of self-esteem and emotional stability, so it is essential to nurture already existing social bonds and look for new ones.

That is why healthy aging is not only about fitness and diet, but the state of the mind as well.

5. Rely on Medical Exams and Preventive Screening

Although a healthy lifestyle is undeniably important, there are some other measures that can be taken to prevent some of the most dangerous chronic illnesses.

Regular blood tests, for instance, can help to detect early signs of diabetes or kidney disease, and a screening for cancer is usually not difficult when done on time. Preventive healthcare also refers to vaccines, which drastically reduce the risk of infectious diseases; however, it is necessary to choose the most appropriate schedule in accordance with age, sex, family history, and current health.

An internal medicine doctor can advise on matters of preventative health and what particular risks a person faces in accordance with their personal and family medical history.

The most important thing is to have a regular family doctor who can help to understand what exams, blood tests, mammograms, etc., are needed and when.

6. Discuss Any Unusual Symptoms With A Physician

Symptoms such as fatigue, weight loss, changes in vision, balance, or hearing, frequent urination, or pain that will not go away should always be brought up with a physician, even if they seem to be a part of the natural aging process. Those symptoms are usually the sign of something wrong, and a complete blood count or other routine tests can help to see whether there is an underlying condition that may require further testing or treatment.

A general physician will be able to address most concerns and refer to the appropriate specialties if needed.

7. Focus On What Makes You Healthy

There is no secret that genes and outside factors, such as environment, trauma, or disease, play a tremendous role in how people age.

Some illnesses, such as cancer or Alzheimer's disease, can severely influence the process, and there is not much one can do to avoid them. That is why the focus should be on what is possible in each individual case. A healthy lifestyle helps to prevent some diseases and better manage the ones that cannot be cured. The goal should not be to chase years; instead, people should concentrate on what they can do now to feel better.

A chance to improve sleep quality or to eat more healthily can be the beginning of a journey toward a healthier, happier self.

Healthy Aging Begins With Small Changes And Big Commitment

While genetics largely influences the way people age, those who wish to slow the process and prolong their youthfulness should be focused on making everyday life healthier.

Physical activity, nutrition, and sleep are essential for a physically healthy aging, but it is also important to nurture the mind and not ignore any unusual symptoms.

Finally, regular health screening, preventive care, and a conversation with a family physician can help to understand how to maintain wellbeing in later years.

Roger Olade MD MPH is a medical doctor with a focus on Internal Medicine, longevity and Age-Management medicine, preventive health and patient-centered healthcare, providing guidance to his patients on how to thrive and live a healthier life at every stage of their life.