There is no fountain of youth, and healthy aging does not come down to one supplement, one workout or one perfect meal. It is shaped by the choices you make repeatedly, along with your genes, environment, access to care and health history.
September is known as Healthy Aging Month, making it the perfect opportunity to shine a light on staying healthy throughout life. Read on as David Guthrie, MD, internal medicine physician with West Tennessee Medical Group, offers five tips on how to promote healthy aging.
1. Move in ways that build endurance, strength and balance
Physical activity supports your heart, muscles, bones, mood and brain. It can also make everyday tasks such as carrying groceries, climbing stairs and getting out of a chair easier.
Current federal guidance recommends that older adults work toward at least 150 minutes of moderate-intensity aerobic activity each week, add muscle-strengthening activity on at least two days and include balance work. Walking, dancing, water aerobics, resistance bands, light weights, yoga and tai chi can all count.
If you have not been active in a while, start with what feels manageable. Five minutes is better than none, and you can build from there. Ask your provider what activities are appropriate if you have pain, shortness of breath, dizziness or a chronic condition.
2. Eat for strength, energy and long-term health
Appetite, taste, dental health and calorie needs can change with age, but your body still needs nutrient-rich food. Build meals around vegetables and fruit, whole grains, beans, lean or plant-based proteins and healthy fats. Protein is especially important for helping maintain muscle.
Choose foods with fiber and limit highly processed foods that are high in added sugar, sodium and saturated fat. If food tastes bland, try herbs, spices, garlic or citrus before reaching for more salt. Drink water regularly unless your healthcare provider has given you different fluid instructions.
Pay attention to unexpected weight changes Unplanned weight loss, a major drop in appetite or new trouble chewing or swallowing deserves a conversation with a healthcare provider.
3. Protect your sleep
Needing less sleep is not a normal part of getting older. The National Institute on Aging says older adults generally need seven to nine hours of sleep each night. Consistent, restorative sleep supports memory, mood, physical health and daytime alertness.
Keep a regular sleep and wake time, create a calming bedtime routine and limit caffeine, alcohol, large meals and screens late in the day. Talk with a provider if you regularly wake exhausted, snore loudly, stop breathing during sleep or struggle with insomnia.
4. Keep learning and challenge your brain
Your brain can continue learning throughout life. Try something that asks you to pay attention, practice and improve: learn a language, take a class, play music, read, garden, volunteer or learn to use a new piece of technology.
Puzzles can be enjoyable, but brain health is bigger than any one game. Physical activity, sleep, social connection and managing conditions such as high blood pressure, diabetes and hearing loss also support cognitive health. Dementia is not an inevitable part of aging.
5. Stay connected to people and purpose
Relationships are part of healthcare, too. Supportive social connections are linked with less stress, better emotional and physical health and a greater sense of belonging.
Connection does not have to mean a packed calendar. Call someone you trust, share a meal, attend a faith or community gathering, join a class, volunteer or make a standing plan with a friend. If loneliness, grief or depression is making it hard to connect, tell your healthcare provider. Help is available.
6. Keep up with preventive care
Preventive visits are a chance to look beyond the concern of the day. Your primary care provider can review your blood pressure, cholesterol, blood sugar, medications, vaccines and recommended screenings based on your age, sex, health history and risk factors.
Bring an updated medication list, including vitamins and over-the-counter products. Mention changes in memory, mood, sleep, hearing, vision, bladder habits, appetite or mobility. Small changes can provide important clues, and finding a problem early may create more options for treatment.
7. Make fall prevention part of staying independent
Falls are common, but they are not an unavoidable part of aging. The CDC reports that more than one in four adults age 65 and older reports falling each year. Strength and balance exercises can help, but your surroundings, vision, feet and medications matter, too.
To lower your risk:
- Remove clutter, loose rugs and cords from walkways, and improve lighting throughout the home.
- Use sturdy, nonslip footwear and install handrails or grab bars where needed.
- Keep vision and hearing checks up to date.
- Ask a provider or pharmacist to review medicines that may cause dizziness or sleepiness.
- Tell your provider if you have fallen, feel unsteady or worry about falling.
Start with one change
Healthy aging does not require changing everything at once. Choose one step that feels realistic: take a 10-minute walk, add one strength session, schedule an overdue checkup, call a friend or remove a trip hazard from your home. Once that habit feels steady, build on it.
Your healthcare provider can help you create a plan that accounts for your goals, medical conditions, medications and current abilities. The goal is not perfection. It is to keep moving toward a life that feels active, connected and your own.
Ready to make healthy aging part of your care plan? Find a West Tennessee Medical Group primary care provider or call 731-541-5000.
This article was originally published on September 3, 2020
