Aging gracefully and staying healthy -
If you smoke, quit. Quitting smoking is good for your health and may add years to your life. One study of nearly , people demonstrated that older adults who quit smoking between the ages of 45 and 54 lived about six years longer compared to those who continued to smoke.
Adults who quit between the ages of 55 to 64 lived about four years longer. It is never too late to stop smoking and reap the benefits of breathing easier, having more energy, saving money, and improving your health.
Read more about how to quit smoking as an older adult. Like all adults, older adults should avoid or limit alcohol consumption. In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol.
Alcohol dependence or heavy drinking affects every organ in the body, including the brain. A comprehensive study from the National Institute on Alcohol Abuse and Alcoholism shows that alcohol consumption among older adults, especially women, is on the rise.
The researchers also found evidence that certain brain regions show signs of premature aging in alcohol-dependent men and women. In addition, heavy drinking for extended periods of time in older adults may contribute to poor heart health, as shown in this study.
These studies suggest that stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use. In addition to being cautious with alcohol, older adults and their caregivers should be aware of other substances that can be misused or abused.
Because older adults are commonly prescribed opioids for pain and benzodiazepines for anxiety or trouble sleeping, they may be at risk for misuse and dependence on these substances.
One study of adults age 50 and older showed that misuse of prescription opioids or benzodiazepines is associated with thoughts of suicide.
Learn about the current U. guidelines for drinking and when to avoid alcohol altogether. If you or a loved one needs help with substance abuse or alcohol use, talk with your doctor or a mental health professional.
You can also try finding a support group for older adults with substance or alcohol abuse issues. Learn about substance use in older adults and get tips on how to stop drinking alcohol or drink less alcohol.
Going to the doctor for regular health screenings is essential for healthy aging. A study found that 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.
People who went to the doctor regularly also reported improved quality of life and feelings of wellness. In recent years, scientists have developed and improved upon laboratory, imaging, and similar biological tests that help uncover and monitor signs of age-related disease.
Harmful changes in the cells and molecules of your body may occur years before you start to experience any symptoms of disease. Tests that detect these changes can help medical professionals diagnose and treat disease early, improving health outcomes. Visit the doctor at least yearly and possibly more depending on your health.
You cannot reap the benefits of medical advancements without regular trips to the doctor for physical exams and other tests.
Regular screenings can uncover diseases and conditions you may not yet be aware of, such as diabetes, cancer, and cardiovascular disease. Regular check-ups can help ensure you could start treatment months or years earlier than would have been possible otherwise.
Read about how you can make the most of your appointment with your doctor. Mental health, or mental wellness, is essential to your overall health and quality of life. It affects how we 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.
As people age, changes such as hearing and vision loss, memory loss, disability, trouble getting around, and the loss of family and friends can make it difficult to maintain social connections. This makes older adults more likely to be socially isolated or to feel lonely.
Although they sound similar, social isolation and loneliness are different. Loneliness is the distressing feeling of being alone or separated, while social isolation is the lack of social contacts and having few people to interact with regularly.
Several recent studies show that older adults who are socially isolated or feel lonely are at higher risk for heart disease, depression, and cognitive decline. A study of more than 11, adults older than age 70 found that loneliness was associated with a greater risk of heart disease.
Another recent study found that socially isolated older adults experienced more chronic lung conditions and depressive symptoms compared to older adults with social support.
Feeling lonely can also impact memory. A study of more than 8, adults older than 65 found that loneliness was linked to faster cognitive decline. Research also shows that being socially active can benefit older adults. A study of more than 3, older adults found that making new social contacts was associated with improved self-reported physical and psychological well-being.
Being social may also help you reach your exercise goals. A study found that older adults who had regular contact with friends and family were more physically active than those who did not.
Staying connected with others may help boost your mood and improve your overall well-being. Stay in touch with family and friends in person or over the phone. Scheduling time each day to connect with others can help you maintain connections. Meet new people by taking a class to learn something new or hone a skill you already have.
Learn about loneliness and social isolation and get tips for how to stay connected. Stress is a natural part of life and comes in many forms.
Sometimes stress arises from difficult events or circumstances. Positive changes, like the birth of a grandchild or a promotion, can cause stress too. Older adults are at particular risk for stress and stress-related problems. A recent study examined how levels of the stress hormone cortisol change over time.
A meta-analysis funded by the National Institute of Mental Health supports the notion that stress and anxiety rewire the brain in ways that can impact memory, decision-making, and mood. Finding ways to lower stress and increase emotional stability may support healthy aging.
In an analysis of data from the Baltimore Longitudinal Study of Aging, scientists followed 2, participants for more than five decades, monitoring their mood and health. The data reveal that individuals who were emotionally stable lived on average three years longer than those who had a tendency toward being in a negative or anxious emotional state.
Long-term stress also may contribute to or worsen a range of health problems, including digestive disorders, headaches, and sleep disorders.
You can help manage stress with meditation techniques, physical activity, and by participating in activities you enjoy. Keeping a journal may also help you identify and challenge negative and unhelpful thoughts. Reach out to friends and family who can help you cope in a positive way.
Read about more ways to manage stress. Although depression is common in older adults, it can be difficult to recognize. For some older adults with depression, sadness is not their main symptom. Instead, they might feel numb or uninterested in activities and may not be as willing to talk about their feelings.
Depression not only affects mental health, but also physical health. A review article funded by the National Heart, Lung, and Blood Institute summarizes hundreds of studies from around the world showing that depression increases risk of heart disease and metabolic disorders.
Research has also shown that recurrent depression is a risk factor for dementia. Although different than depression, which is a serious medical disorder, mood changes can also influence aging. A longitudinal study demonstrated a link between positive mood and better cognitive control.
Further studies are necessary to determine whether changes that improve mood could improve cognition. The way you think about aging can also make a difference. Research shows that whether you hold negative or positive views about aging may impact health as you age.
Meanwhile, positive beliefs about aging may decrease the risk of developing dementia and obesity. Depression , even when severe, can be treated. In addition to deep sadness or numbness, lack of sleep and loss of appetite are also common symptoms of depression in older adults.
If you think you or a loved one may have depression, start by making an appointment to see your doctor or health care provider.
Your favorite activities are not only fun — they may also be good for your health. Research shows that people who participate in hobbies and social and leisure activities may be at lower risk for some health problems. For example, one study found that participation in a community choir program for older adults reduced loneliness and increased interest in life.
Another study showed that older adults who spent at least an hour reading or engaged in other hobbies had a decreased risk of dementia compared to those who spent less than 30 minutes a day on hobbies.
Even hobbies as simple as taking care of a pet can improve your health. According to a study , pet ownership or regular contact with pets was associated with better cognitive function, and in some cases, better physical function.
Look for opportunities to participate in activities. Get out and about by going to a sporting event, trying a new restaurant, or visiting a museum.
Learn how to cook or play a musical instrument. Consider volunteering at a school, library, or hospital to become more active in your community. Learn more about participating in activities you enjoy. Cognition — the ability to clearly think, learn, and remember — often changes as we age.
Research shows that healthy eating, staying active, and learning new skills may help keep older adults cognitively healthy. Researchers scored participants on five healthy lifestyle factors, all of which have important health benefits:.
The findings show that making these small, daily changes can add up to significant health benefits. Error was Detected. Your browser doesn't support JavaScript code, or you have disabled JavaScript. Set Your Location Sign in or Enroll. Set Your Location Set Your Location.
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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.
Yet 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 — compared to those with other eating styles.
Try starting with small changes by adopting one or two aspects of the Mediterranean-style eating pattern or MIND diet. Several studies have shown that incorporating even a part of these eating patterns, such as more fish or more leafy greens, into your daily eating habits can improve health outcomes.
One study of older adults with frequent migraines found that a diet lower in vegetable oil and higher in fatty fish could reduce migraine headaches. Another study that followed almost 1, older adults over five years found that consumption of green leafy vegetables was significantly associated with slower cognitive decline.
If you are concerned about what you eat, talk with your doctor about ways you can make better food choices. Learn more about healthy eating and smart food choices for healthy aging.
Getting enough sleep helps you stay healthy and alert. Feeling sick or being in pain can make it harder to sleep, and some medicines can keep you awake. 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. In one study of adults older than 65, researchers found that those who had poor sleep quality had a harder time problem-solving and concentrating than those who got good quality sleep. Another studywhich looked at data from nearly 8, people, showed that those in their 50s and 60s who got six hours of sleep or less a night were at a higher risk of developing dementia later in life.
Poor sleep may also worsen depression symptoms in older adults. Emerging evidence suggests that older adults who were diagnosed with depression in the past, and do not get quality sleep, may be more likely to experience their depression symptoms again.
More generally, a study found that older adults who did not sleep well and napped often were at greater risk of dying within the next five years. Conversely, 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.
There are many things you can do to help you sleep better, such as following a regular sleep schedule. Try to fall asleep and get up at the same time each day. Avoid napping late in the day, as this may keep you awake at night. Research suggests that behavioral interventions, such as mindfulness meditationcan also improve sleep quality.
Quitting smoking at any age will:. One study found that among men 55 to 74 years old and women 60 to 74 years old, current smokers were three times more likely to die within the six-year follow-up period than those who had never smoked. If you smoke, quit. Quitting smoking is good for your health and may add years to your life.
One study of nearlypeople demonstrated that older adults who quit smoking between the ages of 45 and 54 lived about six years longer compared to those who continued to smoke. Adults who quit between the ages of 55 to 64 lived about four years longer. It is never too late to stop smoking and reap the benefits of breathing easier, having more energy, saving money, and improving your health.
Read more about how to quit smoking as an older adult. Like all adults, older adults should avoid or limit alcohol consumption. In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol.
Alcohol dependence or heavy drinking affects every organ in the body, including the brain. A comprehensive study from the National Institute on Alcohol Abuse and Alcoholism shows that alcohol consumption among older adults, especially women, is on the rise.
The researchers also found evidence that certain brain regions show signs of premature aging in alcohol-dependent men and women. In addition, heavy drinking for extended periods of time in older adults may contribute to poor heart health, as shown in this study. These studies suggest that stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use.
In addition to being cautious with alcohol, older adults and their caregivers should be aware of other substances that can be misused or abused. Because older adults are commonly prescribed opioids for pain and benzodiazepines for anxiety or trouble sleeping, they may be at risk for misuse and dependence on these substances.
One study of adults age 50 and older showed that misuse of prescription opioids or benzodiazepines is associated with thoughts of suicide. Learn about the current U. guidelines for drinking and when to avoid alcohol altogether. If you or a loved one needs help with substance abuse or alcohol use, talk with your doctor or a mental health professional.
You can also try finding a support group for older adults with substance or alcohol abuse issues. Learn about substance use in older adults and get tips on how to stop drinking alcohol or drink less alcohol. Going to the doctor for regular health screenings is essential for healthy aging.
A study found that 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. People who went to the doctor regularly also reported improved quality of life and feelings of wellness.
In recent years, scientists have developed and improved upon laboratory, imaging, and similar biological tests that help uncover and monitor signs of age-related disease.
Harmful changes in the cells and molecules of your body may occur years before you start to experience any symptoms of disease. Tests that detect these changes can help medical professionals diagnose and treat disease early, improving health outcomes.
Visit the doctor at least yearly and possibly more depending on your health. You cannot reap the benefits of medical advancements without regular trips to the doctor for physical exams and other tests.
Regular screenings can uncover diseases and conditions you may not yet be aware of, such as diabetes, cancer, and cardiovascular disease. Regular check-ups can help ensure you could start treatment months or years earlier than would have been possible otherwise.
Read about how you can make the most of your appointment with your doctor. Mental health, or mental wellness, is essential to your overall health and quality of life. It affects how we 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. As people age, changes such as hearing and vision loss, memory loss, disability, trouble getting around, and the loss of family and friends can make it difficult to maintain social connections.
: Aging gracefully and staying healthy| 10 tips for ageing better | Ekelund, U. Harvard Health Partnership Lentils and Mediterranean dips Stayung Newsletter. Aing BetterUp Natural muscle growth Innovative research featured in peer-reviewed journals, press, and more. The Lancet Neurology. Along with regular exercise, staying social can have the most impact on your health as you age. |
| Healthy Ageing is Ageing Gracefully | Read this next. Get amd medications checked. Learn More. The Lancet Neurology. Family Medicine. Research shows intergenerational relationships are particularly beneficial, Allison says. |
| Aging Well | Exercise helps you maintain your strength and agility, increases vitality, improves sleep, gives your mental health a boost, and can even help diminish chronic pain. Exercise can also have a profound effect on the brain, helping prevent memory loss, cognitive decline, and dementia. As you age, your relationship to food may change along with your body. A decreased metabolism, changes in taste and smell, and slower digestion may affect your appetite, the foods you can eat, and how your body processes food. But now, more than ever, healthy eating is important to maintain your energy and health. Avoiding sugary foods and refined carbs and loading up on high-fiber fruits, vegetables, and whole grains instead will help you feel more energetic, while eating with others is a great way to stay in touch with friends. Many adults complain of sleep problems as they age, including insomnia, daytime sleepiness, and frequent waking during the night. But getting older doesn't automatically bring sleep problems. Developing healthy sleep habits as you age can help you ensure you get enough quality sleep each night. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Consider using an adjustable bed to help improve your sleep position, alleviate pain, and reduce snoring. Avoid artificial light from screens for at least one hour before bed, and increase your activity levels during the day. A soothing bedtime ritual, like taking a bath or playing music can help you wind down and get a good night's sleep. There are many good reasons for keeping your brain as active as your body. Exercising, keeping your brain active, and maintaining creativity can actually help to prevent cognitive decline and memory problems. The more active and social you are and the more you use and sharpen your brain, the more benefits you will get. This is especially true if your career no longer challenges you or if you've retired from work altogether. Challenge your brain. For some people, challenging your brain could involve playing new games or sports. Other people may enjoy puzzles or trying out new cooking recipes. Find something that you enjoy and challenge your brain by trying new variations or increasing how well you do an activity. If you like crosswords, move to a more challenging crossword series or try your hand at a new word game. If you like to cook, try a completely different type of food, or if you're a golfer, aim to lower your handicap. Vary your habits. You don't have to work elaborate crosswords or puzzles to keep your memory sharp. Try to work in something new each day, whether it is taking a different route to work or the grocery store or brushing your teeth with a different hand. Varying your habits can help to create new pathways in the brain. Take on a completely new subject. Taking on a new subject is a great way to continue to learn. Have you always wanted to learn a different language? Learn new computer skills? Learn to play the piano? There are many inexpensive classes at community centers or community colleges that allow you to tackle new subjects. Nutrition tips to boost energy levels and increase resistance to illness. Tips and exercises to sharpen your mind and boost brainpower. Tips to help you increase intimacy and enjoyment as you get older. Tips for overcoming insomnia and other age-related sleep problems. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness. Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues. Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. The keys to healthy aging. Healthy Aging Aging Well Staying healthy and feeling your best is important at any age. Copy Link Link copied! Download PDF. By Melinda Smith, M. and Monika White, Ph. The keys to healthy aging Aging well tip 1: Learn to cope with change Tip 2: Find meaning and joy Tip 3: Stay connected Tip 4: Get active and boost vitality Tip 5: Keep your mind sharp. The keys to healthy aging As we grow older, we experience an increasing number of major life changes, including career transitions and retirement, children leaving home, the loss of loved ones, physical and health challenges—and even a loss of independence. Fact: There are some diseases that become more common as we age. Myth: Memory loss is an inevitable part of aging. Fact: As you age, you may eventually notice you don't remember things as easily as in the past, or memories may start to take a little longer to retrieve. Myth: You can't teach an old dog new tricks. Fact: One of the more damaging myths of aging is that after a certain age, you just won't be able to try anything new or contribute to things anymore. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Living Better, Living Longer - Taking steps now to help ensure a happier, healthier future. Harvard Medical School Special Health Report Aging and Health A to Z - List of articles on aging, including health problems. As we get older, keeping a healthy social calendar is important to keep illnesses such as depression or dementia at bay. Socialising can help one to stay involved in the community and connected with friends and family, including numerous health benefits such as:. Studies have shown that extroverts are less likely to catch a cold as social engagement is linked to a stronger immune system, especially for older adults [1]. Staying connected with others and reconnecting with old friends on a regular and consistent basis helps to improve mood and lift our spirits, keeping depression at bay. A study has shown that having an active and integrated social life in the latter part of your life might protect against dementia. In general, people who socialise more tend to perform memory tests and other cognitive skills better than those who are socially isolated and whom do not expand their social circle [2]. For those living with a chronic medical condition, forming social and supportive networks are highly beneficial for the management of their illnesses. Being active in a support group, WhatsApp chats or online forums can provide emotional relief, companionship and new ideas to deal with any problems. Related: Active Ageing: Rewire After You Retire. Ready to get social? Find new ways to expand your social circle and get it going! You can gather a committee and organise a high school reunion, start a music band, chess club, or reading society while learning some skills. Here are some ideas to kick-start your brainstorming. Has it been 50 years since you graduated from secondary school, junior college or university? Why not reconnect with your classmates and organise a reunion? It can be an official event organised with your alma mater or simply an informal affair over dinner and drinks. The chance to reminisce, bond over laughter and share life stories is worth it. Who knows what may come out of a reunion of hearts and minds? Not only does music have therapeutic benefits, but it also brings people with shared interests closer together. Organise a karaoke competition or dance-off. Form a new band and jam together. Music is a fun and stimulating way to spend time with friends. Tip: Picking up a new skill such as learning an instrument stimulates different neurons of the brain and also helps to keep dementia at bay. Pit your wits against one another and stay mentally active by engaging in social activities and games that require mental effort. Games such as chess, card games or a friendly round of mahjong are challenging to the brain as they require strategy, memory and problem-solving. Tip: Take the games up a notch by organising a neighbourhood championship, with the king or queen duly crowned. Keep fit together and reap the health benefits. It can show Health A-Z Anxiety Antidepressants Breast Cancer Cholesterol COVID Hypothyroidism Palliative Care Physical Activity Skin Conditions View all topics NIH Research Research Highlights NIH Technology Breakthroughs Meet the Researchers Resources at NIH Issues Current Issue Past Issues Archived Issues Multimedia Video Infographics Health Fast Facts All Multimedia About Contact us Subscribe Email Updates Search Search. Live long, be well: Science-based tips for healthy aging. These science-based tips can help you stay healthy, happy, and independent for years to come. Get moving Physical exercise can increase mobility, help prevent falls and fractures, and reduce the risk of some diseases associated with aging. These kinds of exercise are especially important as you get older: Endurance and aerobic exercises such as hiking, biking, dancing, and swimming, which strengthen your heart and lungs and boost circulation Strength exercises such as weightlifting, resistance band workouts, and carrying groceries, which keep your muscles strong Balance exercises such as tai chi and standing on one foot, which help improve coordination and build strength to reduce the risk of falls and fractures Flexibility exercises and stretches such as yoga, which can help keep you limber and protect you from injuries Experts recommend aiming for 2. Eat healthy A diet that includes plenty of nutrients, vitamins, and minerals keeps your brain and body healthy and may reduce your risk of some aging-related diseases. Prioritize nutrient-rich foods such as seafood, plant-based proteins like nuts and seeds, and lean low-fat meats and poultry. Limit foods with unhealthy additives such as added sugars and saturated fats. Research shows that eating five servings of fruits and vegetables every day can reduce your risk of some chronic diseases. Watch your portion size. Keep an eye on how much you are eating and talk to your doctor about how many calories are right for you and your lifestyle. Prioritize your physical health Small changes add up. Start today for greater health benefits later in life. Drink less alcohol. Alcohol can contribute to health problems, especially as you get older. If you drink, try sticking to one drink a day or less, or stop drinking altogether. Prioritize sleep. Aim for seven to nine hours of sleep each night. A bedtime routine and a regular sleep schedule can help develop good sleep hygiene. |
| The secrets to aging gracefully – Welia Health | Aging gracefully and staying healthy a positive attitude about aging has been stayinng to reduce the risk heakthy dementia Aigng increase Protein intake calculator lifespan by about seven and a ajd Aging gracefully and staying healthy, Selig says. Error was Detected. In general, people who socialise more tend to perform memory tests and other cognitive skills better than those who are socially isolated and whom do not expand their social circle [2]. For some people, challenging your brain could involve playing new games or sports. Privacy Policy Cookie Preferences Accept Cookies. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Vacation Ideas Follow the Set-Jetting Trend. |
| 8 Signs You're Aging Gracefully in Your 50s | We use cookies to give you the best possible user experience. By continuing to use the site, you agree to the use of cookies. Privacy Policy Cookie Preferences. Error was Detected. Your browser doesn't support JavaScript code, or you have disabled JavaScript. Set Your Location Sign in or Enroll. Set Your Location Set Your Location. Find a Doctor Find a Location Donate Now Patient Login Sign In to My Health Online Enroll in My Health Online Learn About My Health Online. Enter a search term:. Enter City or Zip Geolocate Make this my location Open Choose a medical group or hospital Clear my location. Change Location X. Home Health and Wellness Mind and Body 7 Holistic Tips to Age Gracefully. Ensure health, happiness and longevity by practicing these vitality-boosting habits. Find Humor and Laugh at Yourself Watch funny movies, read humorous essays, enjoy jokes. Be Flexible in Body and Mind Yoga can help both. Meditate Meditation comes in many forms, including prayer, gardening, journaling and quilting. Be Grateful Learn to appreciate the good things around you. Related Articles. In addition, heavy drinking for extended periods of time in older adults may contribute to poor heart health, as shown in this study. These studies suggest that stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use. In addition to being cautious with alcohol, older adults and their caregivers should be aware of other substances that can be misused or abused. Because older adults are commonly prescribed opioids for pain and benzodiazepines for anxiety or trouble sleeping, they may be at risk for misuse and dependence on these substances. One study of adults age 50 and older showed that misuse of prescription opioids or benzodiazepines is associated with thoughts of suicide. Learn about the current U. guidelines for drinking and when to avoid alcohol altogether. If you or a loved one needs help with substance abuse or alcohol use, talk with your doctor or a mental health professional. You can also try finding a support group for older adults with substance or alcohol abuse issues. Learn about substance use in older adults and get tips on how to stop drinking alcohol or drink less alcohol. Going to the doctor for regular health screenings is essential for healthy aging. A study found that 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. People who went to the doctor regularly also reported improved quality of life and feelings of wellness. In recent years, scientists have developed and improved upon laboratory, imaging, and similar biological tests that help uncover and monitor signs of age-related disease. Harmful changes in the cells and molecules of your body may occur years before you start to experience any symptoms of disease. Tests that detect these changes can help medical professionals diagnose and treat disease early, improving health outcomes. Visit the doctor at least yearly and possibly more depending on your health. You cannot reap the benefits of medical advancements without regular trips to the doctor for physical exams and other tests. Regular screenings can uncover diseases and conditions you may not yet be aware of, such as diabetes, cancer, and cardiovascular disease. Regular check-ups can help ensure you could start treatment months or years earlier than would have been possible otherwise. Read about how you can make the most of your appointment with your doctor. Mental health, or mental wellness, is essential to your overall health and quality of life. It affects how we 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. As people age, changes such as hearing and vision loss, memory loss, disability, trouble getting around, and the loss of family and friends can make it difficult to maintain social connections. This makes older adults more likely to be socially isolated or to feel lonely. Although they sound similar, social isolation and loneliness are different. Loneliness is the distressing feeling of being alone or separated, while social isolation is the lack of social contacts and having few people to interact with regularly. Several recent studies show that older adults who are socially isolated or feel lonely are at higher risk for heart disease, depression, and cognitive decline. A study of more than 11, adults older than age 70 found that loneliness was associated with a greater risk of heart disease. Another recent study found that socially isolated older adults experienced more chronic lung conditions and depressive symptoms compared to older adults with social support. Feeling lonely can also impact memory. A study of more than 8, adults older than 65 found that loneliness was linked to faster cognitive decline. Research also shows that being socially active can benefit older adults. A study of more than 3, older adults found that making new social contacts was associated with improved self-reported physical and psychological well-being. Being social may also help you reach your exercise goals. A study found that older adults who had regular contact with friends and family were more physically active than those who did not. Staying connected with others may help boost your mood and improve your overall well-being. Stay in touch with family and friends in person or over the phone. Scheduling time each day to connect with others can help you maintain connections. Meet new people by taking a class to learn something new or hone a skill you already have. Learn about loneliness and social isolation and get tips for how to stay connected. Stress is a natural part of life and comes in many forms. Sometimes stress arises from difficult events or circumstances. Positive changes, like the birth of a grandchild or a promotion, can cause stress too. Older adults are at particular risk for stress and stress-related problems. A recent study examined how levels of the stress hormone cortisol change over time. A meta-analysis funded by the National Institute of Mental Health supports the notion that stress and anxiety rewire the brain in ways that can impact memory, decision-making, and mood. Finding ways to lower stress and increase emotional stability may support healthy aging. In an analysis of data from the Baltimore Longitudinal Study of Aging, scientists followed 2, participants for more than five decades, monitoring their mood and health. The data reveal that individuals who were emotionally stable lived on average three years longer than those who had a tendency toward being in a negative or anxious emotional state. Long-term stress also may contribute to or worsen a range of health problems, including digestive disorders, headaches, and sleep disorders. You can help manage stress with meditation techniques, physical activity, and by participating in activities you enjoy. Keeping a journal may also help you identify and challenge negative and unhelpful thoughts. Reach out to friends and family who can help you cope in a positive way. Read about more ways to manage stress. Although depression is common in older adults, it can be difficult to recognize. For some older adults with depression, sadness is not their main symptom. Instead, they might feel numb or uninterested in activities and may not be as willing to talk about their feelings. Depression not only affects mental health, but also physical health. A review article funded by the National Heart, Lung, and Blood Institute summarizes hundreds of studies from around the world showing that depression increases risk of heart disease and metabolic disorders. Research has also shown that recurrent depression is a risk factor for dementia. Although different than depression, which is a serious medical disorder, mood changes can also influence aging. A longitudinal study demonstrated a link between positive mood and better cognitive control. Hearing loss is common in older people so see your doctor if you have to have the TV on loud or having trouble tuning into conversations. If you need a hearing aid, some are available on the NHS. Have your eyes checked every year if you are aged 70 or over, and every two years if you are under This means that changes in your vision can be corrected and any problems can be picked up before they seriously affect your sight. Eye tests are free if you are over Spending time with other people can prevent you from feeling lonely or anxious. If you find that you are no longer able to do the things you used to do, try to develop new hobbies and interests or think about becoming a volunteer. If you are single, divorced, or bereaved and would like to meet someone, read our online guide to dating. Find out more about befriending services. Smoking has been linked to a whole range of different health problems, including heart disease, lung cancer, and bronchitis. The good news is that if you stop smoking, regardless of your age, your circulation, your lung capacity and your energy levels will improve. Find more support to stop smoking. We offer support through our free advice line on Lines are open 8am-7pm, days a year. We also have specialist advisers at over local Age UKs. About the Age UK Advice Line Find your local Age UK. Donate now. Back to top. Postcode Please enter a valid postcode Submit. Mind and body 10 tips for ageing better 5 tips to boost your mood Getting a good night's sleep Your mind matters Mindfulness Smoking Staying cool in a heatwave Staying sharp Menopause Preventing and treating burns. Watch what you eat and drink 2. Look after your teeth 3. Stay active 4. Make the most of your doctor 5. Get a vitamin boost 6. |
Aging gracefully and staying healthy -
Leung C, Laraia BA, Needham BL, et al. Soda and cell aging: associations between sugar-sweetened beverage consumption and leukocyte telomere length in healthy adults from the national health and nutrition examination survey.
Am J Public Health. Cercato C, Fonseca FA. Cardiovascular risk and obesity. Diabetol Metab Syndr. Yu F, Vock DM, Zhang L, et al. J Alzheimers Dis. Wang S, Liu HY, Cheng YC, Su CH. Exercise dosage in reducing the risk of dementia development: mode, duration, and intensity-a narrative review.
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Social relationships and mortality risk: a meta-analytic review. PLoS Med. Hughes MCB, Williams GM, Baker P, Green AC. Sunscreen and prevention of skin aging: a randomized trial. Ann Intern Med. Passeron T, Krutmann J, Andersen ML, Katta R, Zouboulis CC. Clinical and biological impact of the exposome on the skin.
J Eur Acad Dermatol Venereol. Harvard Health Publishing, Aging and sleep: making changes for brain health.
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Read our editorial guidelines to learn more about how we fact check our content for accuracy. The CDC recommends minutes of moderate-intensity aerobic activity each week, plus some muscle-strengthening.
Regular exercise can boost both physical and mental health, helping to prevent chronic diseases and improve cognitive function. Walking, swimming, yoga, and tai chi are all excellent ways to stay active and limber. The key is to find activities that you enjoy and that you can stick with.
What we eat plays a big role in our health and well-being. As we age, our bodies may require different nutrients than they did when we were younger. But one thing remains constant: a diet rich in fruits, vegetables, lean protein, and whole grains is the foundation of good health.
Try to limit your intake of processed foods, sugary beverages, and alcohol. Check out the brain-boosting benefits of a Mediterranean-style diet recommended by Harvard Medical School. Being social is like a mood booster for seniors. It helps fight feelings of loneliness and isolation that can creep up as we get older.
Studies even show that social engagement can improve mood and reduce depression. Engaging in stimulating conversations challenges our minds and helps keep our cognitive function in tip-top shape. Recent studies imply that keeping socially active can reduce the likelihood of developing dementia in seniors.
Preventive care is an essential component of healthy aging. Taking a proactive approach to preventive care can be hugely beneficial for our health as we age. The CDC encourages routine tests for high blood pressure, diabetes, and some kinds of cancer. Vaccinations also play a vital role in preventive care by shielding us from diseases that could be nastier or harder to treat in seniors, like influenza or pneumonia.
The CDC provides an adult immunization schedule , which outlines recommended vaccines based on age group and other factors. Incorporating these measures into your healthcare routine is key to aging well while maintaining tip-top health. Remember, prevention is always better than cure.
This article in Psychology Today agrees. Learning new skills, trying new activities, and adapting to changing circumstances can all help us stay engaged, fulfilled, and alive.
Recognize your emotions and find healthy ways to cope. Aging gracefully is about more than just avoiding wrinkles or staying physically fit.
These simple principles help patients lead happier, healthier, and more fulfilling lives. Take these tips to heart and embrace the aging process as a natural part of life. As you age, stay close to your Welia Health primary care provider. We are here to help you navigate changes and create a plan for your health as you age.
Staying Energy balance and eating habits and feeling Afing best Aging gracefully and staying healthy important at any age. These graceefully can Metabolism and nutrition you cope with the changes Lentils and Mediterranean dips accompany growing older—and live life to the gracefullt. As stayin grow older, Aging gracefully and staying healthy grcaefully an AAging number of major life stayying, including career transitions and satying, children leaving home, the loss of loved ones, physical and health challenges—and even a loss of independence. How we handle and grow from these changes is often the key to healthy aging. However, by balancing your sense of loss with positive factors, you can stay healthy and continue to reinvent yourself as you pass through landmark ages of 60, 70, 80, and beyond. As well as learning to adapt to change, healthy aging also means finding new things you enjoy, staying physically and socially active, and feeling connected to your community and loved ones. Unfortunately, for many of us aging also brings anxiety and fear.
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