Last Updated on September 24, 2024 by Silvy
10 Daily Habits of People Who Age Well
Boost longevity with these doctor-recommended lifestyle choices.
Aging gracefully isn’t solely dependent on your genetics. While family history can play a role in your health during old age, the habits you build throughout your life can significantly influence how well you age.
In fact, lifestyle choices can decrease your risk of age-related diseases by up to 60%, says Dr. Audrey Chun, a geriatrician at Mount Sinai.
Incorporating these daily practices can boost your physical and cognitive health, helping you live a longer, healthier life.
Let’s dive into ten doctor-recommended habits that can help you age well.
1. They Make Exercise a Regular Habit
Physical activity is a key to aging healthfully. Aerobic exercises benefit your heart, while strength training supports muscle and bone health, reducing the effects of osteoporosis. Flexibility training, such as yoga, helps maintain balance and prevent falls.
Dr. Chun recommends aiming for 150 minutes of exercise weekly, which can be broken into 30-minute sessions five days a week. Even a 10-minute daily walk can offer major benefits for your well-being.
2. They Are Socially Engaged
Maintaining social connections is crucial for both cognitive and psychological well-being. Loneliness in older adults increases the risk of dementia, heart disease, and stroke.
Having a robust social network, filled with meaningful relationships, provides a buffer against isolation. Simple actions like attending local classes or joining a hobby group can strengthen your social bonds and protect your mental health.
3. They Don’t Smoke
Smoking is one of the biggest contributors to preventable disease and early death. It elevates your risk of heart disease, cancer, and respiratory problems.
Fortunately, quitting smoking—at any age—can have a profound impact on your longevity. The benefits of quitting begin almost immediately, improving your lung function and reducing your risk of heart disease.
4. They Eat a Balanced, Nutrient-Rich Diet
A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats can boost your overall health and slow down the aging process.
The MIND diet, which blends elements of the Mediterranean and DASH diets, is associated with lower rates of Alzheimer’s disease.
Dr. Chun recommends focusing on antioxidant-rich foods like berries and leafy greens to combat oxidative stress, which accelerates aging.
5. They Strive for Good Sleep
Sleep quality tends to decrease with age, but getting seven or more hours of sleep per night remains important. Regular physical activity, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine can improve sleep quality.
Better sleep is linked to improved cognitive function and physical health, making it an essential part of aging well.
6. They Minimize Alcohol Consumption
Drinking too much alcohol can have serious health consequences, including liver damage and heart disease.
Even moderate alcohol consumption has been linked to an increased risk of certain cancers and cognitive decline. Limiting your alcohol intake or eliminating it entirely can significantly reduce these risks, helping you age more healthfully.
7. They Cultivate Intergenerational Friendships
Interacting with people from different generations can stimulate your mind and challenge your way of thinking. These relationships can offer fresh perspectives, helping to keep your brain sharp and engaged.
Volunteering or joining community groups that foster cross-generational interaction can provide opportunities to connect with younger and older individuals alike.
8. They Don’t Skimp on Protein
Protein is essential for maintaining muscle mass and bone density, which become even more critical as you age.
Ensuring that you consume enough protein daily can help prevent sarcopenia (muscle loss), improving your overall physical function. Lean meats, fish, eggs, legumes, and plant-based proteins like tofu are all excellent sources.
9. They Continue to Challenge Themselves
Mental stimulation is key to aging well. Whether it’s learning a new language, playing an instrument, or solving puzzles, keeping your brain active helps preserve cognitive function.
Regularly seeking out novel experiences ensures that your brain stays sharp, which is crucial for preventing cognitive decline.
10. They Consume Omega-3 Fatty Acids
Omega-3 fatty acids are known for their anti-inflammatory properties and brain health benefits.
Incorporating fatty fish like salmon into your diet, or consuming flaxseeds and walnuts, can improve heart and brain health as you age.
Consuming omega-3s regularly can help prevent inflammation-related conditions like heart disease and cognitive decline.
FAQs
What type of exercise is best for aging well?
A combination of aerobic exercise, strength training, and flexibility work is ideal. Activities like walking, swimming, yoga, and strength exercises can benefit heart health, muscle strength, and balance.
Can you reverse the effects of aging if you start healthy habits later in life?
Yes, it’s never too late to make lifestyle changes that can positively impact your health. Regular exercise, a healthy diet, and social engagement can improve physical and mental health at any age.
How does a social network affect longevity?
Strong social connections reduce the risk of dementia, heart disease, and stroke in older adults. Having meaningful relationships provides emotional support and helps prevent loneliness and isolation, which can harm health.
How much protein should I eat to maintain muscle as I age?
It’s recommended to consume between 1.6 to 2.4 grams of protein per kilogram of body weight. For a person weighing 150 pounds, this equates to around 109 to 163 grams of protein daily.
What are omega-3 fatty acids, and how do they help with aging?
Omega-3 fatty acids, found in foods like fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties and support heart and brain health. Regular consumption can help reduce the risk of cognitive decline and heart disease.
Reference Links
- CDC – Social Isolation in Older Adults
- American Lung Association – Smoking and Longevity
- The Lancet – Alcohol Consumption and Mortality
- National Institute on Aging – MIND Diet and Cognitive Health
- American Heart Association – Omega-3 Fatty Acids
Tags
healthy aging, longevity tips, aging well, exercise and aging, balanced diet, social connections, omega-3 benefits, quitting smoking, protein intake, sleep quality
