What are the key components of healthy aging. How can seniors maintain physical and cognitive health as they grow older. What lifestyle changes can promote longevity and wellbeing in older adults. Which dietary patterns support healthy aging.

The Importance of Physical Activity for Healthy Aging

Physical activity is a cornerstone of healthy aging, with scientific evidence suggesting that regular exercise not only extends lifespan but also improves quality of life. A study of adults over 40 found that taking 8,000 steps or more per day was associated with a 51% lower risk of all-cause mortality compared to those taking only 4,000 steps. This highlights the significant impact that even moderate increases in daily activity can have on longevity.

Exercise plays a crucial role in maintaining a healthy weight, which is essential for older adults. Both obesity and being underweight can lead to health complications in seniors. Obesity increases the risk of conditions like type 2 diabetes and hypertension, while being underweight can weaken the immune system and increase the risk of bone fractures.

Muscle Function and Longevity

As people age, muscle function often declines, leading to decreased energy levels and potential loss of independence. However, research from the NIA’s Baltimore Longitudinal Study of Aging has shown that moderate to vigorous physical activity is strongly associated with muscle function, regardless of age. This suggests that exercise may be able to prevent age-related decline in muscle function.

Interestingly, muscle mass has been found to be a better predictor of longevity than weight or body mass index (BMI) in adults over 55. This underscores the importance of maintaining muscle mass through regular physical activity as we age.

Getting Started with Exercise

Incorporating physical activity into your daily routine doesn’t have to be complicated or expensive. Here are some tips to get started:

• Engage in short bursts of activity throughout the day
• Set aside specific times each week for exercise
• Try low-cost activities like brisk walking or yoga
• Gradually increase your activity level to build endurance
• Find motivating factors to keep you moving

Remember, even if you’re not losing weight, exercise can still significantly improve your health and longevity.

Nutrition’s Role in Healthy Aging: Making Smart Food Choices

Proper nutrition is crucial for healthy aging, potentially protecting against certain health problems and even improving brain function. The 2020-2025 Dietary Guidelines for Americans provide recommendations for healthy eating at every stage of life, emphasizing an eating pattern rich in fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.

Mediterranean-Style Eating Pattern

Research has consistently shown the benefits of a Mediterranean-style eating pattern, which includes:

• Abundant fresh produce
• Whole grains
• Healthy fats (such as olive oil)
• More fish and less dairy compared to a traditional American diet

A 2021 study analyzing the eating patterns of over 21,000 participants found that those closely following a Mediterranean-style pattern had a significantly lower risk of sudden cardiac death.

DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet, a low-salt eating plan, has been shown to offer numerous health benefits, including:

• Lowering blood pressure
• Promoting weight loss
• Reducing the risk of type 2 diabetes
• Decreasing the risk of heart disease

MIND Diet

The MIND diet, which combines elements of the Mediterranean and DASH diets, has been associated with improved cognitive function. Research suggests that people who closely follow the MIND diet have better overall cognition, including improved abilities to think clearly, learn, and remember, compared to those with other eating styles.

Sleep and Its Impact on Healthy Aging

Quality sleep is a often-overlooked but crucial component of healthy aging. As we age, our sleep patterns naturally change, but maintaining good sleep hygiene becomes increasingly important for overall health and wellbeing.

The Importance of Sleep for Older Adults

Adequate sleep in older adults is associated with numerous health benefits, including:

• Improved cognitive function and memory
• Enhanced mood and emotional regulation
• Better cardiovascular health
• Strengthened immune system
• Reduced risk of falls and accidents

Research has shown that older adults who consistently get quality sleep are less likely to develop certain age-related diseases, including Alzheimer’s and other forms of dementia.

Sleep Challenges in Older Adults

Many older adults face challenges in getting sufficient quality sleep. Common issues include:

1. Difficulty falling asleep
2. Waking up frequently during the night
3. Early morning awakening
4. Changes in circadian rhythm
5. Increased prevalence of sleep disorders like sleep apnea

Understanding these challenges is the first step in addressing them and improving sleep quality.

Tips for Better Sleep in Older Adults

To improve sleep quality, older adults can try the following strategies:

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Limit caffeine and alcohol intake, especially in the evening
• Avoid screens before bedtime
• Ensure the bedroom is dark, quiet, and cool
• Engage in regular physical activity during the day
• Consider cognitive behavioral therapy for insomnia (CBT-I) if sleep problems persist

Managing Chronic Conditions for Healthy Aging

As we age, the likelihood of developing chronic health conditions increases. However, effective management of these conditions can significantly improve quality of life and promote healthy aging.

Common Chronic Conditions in Older Adults

Some of the most prevalent chronic conditions affecting older adults include:

• Hypertension (high blood pressure)
• Diabetes
• Arthritis
• Heart disease
• Chronic obstructive pulmonary disease (COPD)
• Osteoporosis
• Depression

Strategies for Managing Chronic Conditions

Effective management of chronic conditions often involves a multifaceted approach:

1. Regular check-ups with healthcare providers
2. Adherence to prescribed medications
3. Lifestyle modifications (diet, exercise, stress management)
4. Self-monitoring of symptoms and vital signs when appropriate
5. Patient education and self-management skills
6. Support from family, friends, or support groups

Proactive management of chronic conditions can help prevent complications, improve overall health, and maintain independence as we age.

Social Engagement and Mental Stimulation in Healthy Aging

While physical health is crucial, the importance of social engagement and mental stimulation in healthy aging cannot be overstated. Maintaining strong social connections and keeping the mind active can have profound effects on overall wellbeing and cognitive function in older adults.

Benefits of Social Engagement

Research has consistently shown that socially engaged older adults experience numerous benefits, including:

• Reduced risk of cognitive decline and dementia
• Lower rates of depression and anxiety
• Improved physical health outcomes
• Enhanced sense of purpose and life satisfaction
• Increased longevity

Ways to Stay Socially Connected

Older adults can maintain and enhance social connections through various means:

1. Participating in community groups or clubs
2. Volunteering for local organizations
3. Attending religious or spiritual gatherings
4. Taking classes or workshops
5. Using technology to stay in touch with friends and family
6. Joining senior centers or adult day programs

Mental Stimulation and Cognitive Health

Keeping the mind active is crucial for maintaining cognitive function as we age. Activities that promote mental stimulation include:

• Reading books, newspapers, or magazines
• Solving puzzles or playing brain games
• Learning a new skill or hobby
• Engaging in creative activities like painting or writing
• Participating in discussions or debates
• Traveling and experiencing new cultures

Engaging in these activities regularly can help maintain cognitive flexibility, improve memory, and potentially reduce the risk of cognitive decline.

Stress Management and Emotional Wellbeing in Older Adults

Managing stress and maintaining emotional wellbeing are essential components of healthy aging. Chronic stress can have detrimental effects on both physical and mental health, making stress management techniques particularly important for older adults.

Impact of Stress on Aging

Chronic stress can accelerate the aging process and increase the risk of various health problems, including:

• Cardiovascular disease
• Weakened immune system
• Cognitive decline
• Depression and anxiety
• Sleep disturbances
• Digestive issues

Effective Stress Management Techniques for Older Adults

There are numerous strategies that older adults can employ to manage stress and improve emotional wellbeing:

1. Mindfulness and meditation practices
2. Regular physical exercise
3. Deep breathing exercises
4. Progressive muscle relaxation
5. Engaging in hobbies and enjoyable activities
6. Maintaining social connections
7. Seeking professional help when needed (e.g., counseling or therapy)

The Role of Positive Psychology in Healthy Aging

Positive psychology, which focuses on cultivating positive emotions and experiences, can play a significant role in promoting emotional wellbeing in older adults. Key aspects of positive psychology that can benefit seniors include:

• Practicing gratitude
• Cultivating optimism
• Finding meaning and purpose in daily life
• Building and maintaining strong relationships
• Engaging in acts of kindness
• Celebrating personal strengths and accomplishments

By incorporating these principles into their lives, older adults can enhance their emotional resilience and overall life satisfaction.

Preventive Healthcare and Regular Check-ups for Healthy Aging

Preventive healthcare plays a crucial role in maintaining health and detecting potential issues early as we age. Regular check-ups and screenings can help identify and address health concerns before they become more serious, contributing to overall wellbeing and longevity.

Importance of Regular Check-ups

Regular health check-ups offer several benefits for older adults:

• Early detection of health issues
• Monitoring of existing conditions
• Opportunity to discuss health concerns with healthcare providers
• Updating vaccinations and preventive measures
• Adjusting medications as needed
• Receiving guidance on lifestyle modifications

Recommended Health Screenings for Older Adults

Depending on age, gender, and individual risk factors, healthcare providers may recommend various screenings, including:

1. Blood pressure checks
2. Cholesterol tests
3. Diabetes screenings
4. Colorectal cancer screenings
5. Bone density tests
6. Vision and hearing tests
7. Mammograms for women
8. Prostate cancer screenings for men

Preventive Measures and Vaccinations

In addition to screenings, preventive healthcare for older adults often includes:

• Annual flu shots
• Pneumococcal vaccines
• Shingles vaccine
• Tetanus-diphtheria booster shots
• Discussions about fall prevention
• Guidance on maintaining a healthy lifestyle

By prioritizing preventive healthcare and staying up-to-date with recommended screenings and vaccinations, older adults can take proactive steps towards maintaining their health and independence as they age.

What Do We Know About Healthy Aging?

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Taking care of your physical health

While scientists continue to actively research how to slow or prevent age-related declines in physical health, they’ve already discovered multiple ways to improve the chances of maintaining optimal health later in life. Taking care of your physical health involves staying active, making healthy food choices, getting enough sleep, limiting your alcohol intake, and proactively managing your health care. Small changes in each of these areas can go a long way to support healthy aging.

Get moving: Exercise and physical activity

Whether you love it or hate it, physical activity is a cornerstone of healthy aging. Scientific evidence suggests that people who exercise regularly not only live longer, but also may live better — meaning they enjoy more years of life without pain or disability.

A study of adults 40 and older found that taking 8,000 steps or more per day, compared to only taking 4,000 steps, was associated with a 51% lower risk of death from all causes. You can increase the number of steps you get each day by doing activities that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator.

Although it has many other benefits, exercise is an essential tool for maintaining a healthy weight. Adults with obesity have an increased risk of death, disability, and many diseases such as type 2 diabetes and high blood pressure. However, thinner is not always healthier either. Being or becoming too thin as an older adult can weaken your immune system, increase the risk of bone fracture, and in some cases may be a symptom of disease. Both obesity and underweight conditions can lead to loss of muscle mass, which may cause a person to feel weak and easily worn out.

As people age, muscle function often declines. Older adults may not have the energy to do everyday activities and can lose their independence. However, exercise can help older adults maintain muscle mass as they age. In a 2019 investigation of data from NIA’s Baltimore Longitudinal Study of Aging, researchers found that moderate to vigorous physical activity is strongly associated with muscle function, regardless of age. This suggests that exercise may be able to prevent age-related decline in muscle function.

In addition to helping older adults live better, maintaining muscle mass can help them live longer. In another study, researchers found that in adults older than 55, muscle mass was a better predictor of longevity than was weight or body mass index (BMI).

What can you do?

Although many studies focus on the effects of physical activity on weight and BMI, research has found that even if you’re not losing weight, exercise can still help you live longer and better. There are many ways to get started. Try being physically active in short spurts throughout the day or setting aside specific times each week to exercise. Many activities, such as brisk walking or yoga, are free or low cost and do not require special equipment. As you become more active, you will start feeling energized and refreshed after exercising instead of exhausted. The key is to find ways to get motivated and get moving.

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Healthy eating: Make smart food choices

Making smart food choices can help protect you from certain health problems as you age and may even help improve brain function. As with exercise, eating well is not just about your weight. With so many different diets out there, choosing what to eat can be confusing. The 2020-2025 Dietary Guidelines for Americans provide healthy eating recommendations for each stage of life. The Dietary Guidelines suggest an eating pattern with lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.

Much of the research shows that the Mediterranean-style eating pattern, which includes fresh produce, whole grains, and healthy fats, but less dairy and more fish than a traditional American diet, may have a positive impact on health. A 2021 study analyzing the eating patterns of more than 21,000 participants found that people closely following the Mediterranean-style pattern had a significantly lower risk of sudden cardiac death.

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.

What can you do?

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 182 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 1,000 older adults over five years found that consumption of green leafy vegetables was significantly associated with slower cognitive decline.

Even if you haven’t thought much about healthy eating until recently, changing your diet now can still improve your well-being as an older adult. 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.

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Getting a good night’s sleep

Getting enough sleep helps you stay healthy and alert. Even though older adults need the same seven to nine hours of sleep as all adults, they often don’t get enough. 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 study, which looked at data from nearly 8,000 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. This may be because inadequate sleep is associated with the buildup of beta-amyloid, a protein involved in Alzheimer’s disease. 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 2021 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.

What can you do?

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. Exercise can help you sleep better, too, if it isn’t too close to bedtime. Research suggests that behavioral interventions, such as mindfulness meditation, can also improve sleep quality.

Learn more about how to get a good night’s sleep and check out this infographic.

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Quit smoking

It doesn’t matter how old you are or how long you’ve been smoking, research confirms that even if you’re 60 or older and have been smoking for decades, quitting will improve your health. Quitting smoking at any age will:

• Lower your risk of cancer, heart attack, stroke, and lung disease
• Improve your blood circulation
• Improve your sense of taste and smell
• Increase your ability to exercise
• Set a healthy example for others

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.

What can you do?

If you smoke, quit. Quitting smoking is good for your health and may add years to your life. One study of nearly 200,000 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.

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Alcohol and other substances

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 2016 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.

What can you do?

Learn about the current U.S. guidelines for drinking and when to avoid alcohol altogether. It’s important to be aware of how much you are drinking and the harm that drinking can cause. 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.

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Go to the doctor regularly

Going to the doctor for regular health screenings is essential for healthy aging. A 2021 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.

What can you do?

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. If you only seek medical attention when you’re experiencing symptoms, you may lose the chance of having your doctor catch a disease in its earliest stages, when it would be most treatable. 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.

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Taking care of your mental health

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.

Social isolation and loneliness

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 2021 study of more than 11,000 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 8,000 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 3,000 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 2019 study found that older adults who had regular contact with friends and family were more physically active than those who did not.

What can you do?

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.

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Stress

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. Research shows that constant stress can change the brain, affect memory, and increase the risk of developing Alzheimer’s or related dementias.

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. Researchers have found that cortisol levels in a person’s body increase steadily after middle-age, and that this age-related increase in stress may drive changes in the brain. 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 2,000 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.

What can you do?

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.

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Depression and overall mood

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. In a study of more than 1,000 older adults, scientists found a relationship between the number of depressive episodes and increased risk of developing Alzheimer’s.

Although different than depression, which is a serious medical disorder, mood changes can also influence aging. A 2020 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. Negative beliefs about aging may increase undesirable health outcomes, Alzheimer’s disease biomarkers, and cellular aging. Meanwhile, positive beliefs about aging may decrease the risk of developing dementia and obesity.

What can you do?

Depression, even when severe, can be treated. As soon as you begin noticing signs, it’s important to get evaluated by a health care professional. 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. If you are thinking of harming yourself, get help immediately — call the 24-hour 988 Suicide & Crisis Lifeline at 988 or 800-273-TALK (800-273-8255).

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Leisure activities and hobbies

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.

Research on music, theater, dance, creative writing, and other participatory arts shows promise for improving older adults’ quality of life and well-being, from better cognitive function, memory, and self-esteem to reduced stress and increased social interaction. Even hobbies as simple as taking care of a pet can improve your health. According to a 2020 study, pet ownership (or regular contact with pets) was associated with better cognitive function, and in some cases, better physical function.

What can you do?

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.

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Taking care of your cognitive health

Cognition — the ability to clearly think, learn, and remember — often changes as we age. Although some people develop Alzheimer’s or other types of dementia, many older adults experience more modest changes in memory and thinking. Research shows that healthy eating, staying active, and learning new skills may help keep older adults cognitively healthy.

How different factors affect cognitive health

If you think your daily choices don’t make a difference, data from an NIH study with 3,000 participants show otherwise. Researchers scored participants on five healthy lifestyle factors, all of which have important health benefits:

• At least 150 minutes per week of moderate- to vigorous-intensity physical activity
• Not smoking
• Not drinking heavily
• A high-quality, Mediterranean-style diet
• Engagement in mentally stimulating activities, such as reading, writing letters, and playing games

The findings show that making these small, daily changes can add up to significant health benefits. Those who followed at least four of these healthy lifestyle behaviors had a 60% lower risk of developing Alzheimer’s. Even practicing just two or three activities lowered the risk by 37%. While results from observational studies such as this one cannot prove cause and effect, they point to how a combination of modifiable behaviors may mitigate Alzheimer’s risk and identify promising avenues to be tested in clinical trials.

New clinical trials are also testing the benefits of tightly controlling blood pressure on healthy aging. These trials are based on a 2019 study, with data supporting the idea that intensive blood pressure control may slow age-related brain damage and even mild cognitive impairment, which can increase the risk for Alzheimer’s or a related dementia.

Researchers continue work to understand how we might prevent Alzheimer’s and other forms of age-related cognitive decline. NIA is currently funding more than 350 active clinical trials on Alzheimer’s and related dementias, 100 of which use nondrug interventions, such as exercise, diet, cognitive training, sleep, or combination therapies.

Read about what we know about preventing Alzheimer’s disease.

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How cognitive training affects health outcomes

Many brain training programs are marketed to the public to improve cognition. Although some of these computer or smartphone-based interventions show promise, so far there is no conclusive evidence that these applications are beneficial.

But there is some evidence that exercising your brain by learning a new skill can improve memory function. A study of adults 60 and older showed that sustained engagement in cognitively demanding, novel activity enhanced memory function. In particular, the new skills learned in this study were 1) learning how to use computer software to edit photos and 2) learning how to quilt. Learning a new game, instrument, craft, or other skill can be fun and may have the added benefit of staving off memory loss as you age.

Learn more about cognitive health.

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Next steps

Read and share this infographic and spread the word about ways that may help foster healthy aging.

Taking care of your physical, mental, and cognitive health is important for healthy aging. Even making small changes in your daily life can help you live longer and better. In general, you can support your physical health by staying active, eating and sleeping well, and going to the doctor regularly. Take care of your mental health by interacting with family and friends, trying to stay positive, and participating in activities you enjoy. Taking steps to achieve better physical and mental health may reduce your risk for Alzheimer’s and related dementias as you age.

There is still a lot to learn, though, about how people age and what habits support healthy aging. Scientists are exploring these questions with studies that look at physical, mental, and cognitive health. You can be a part of scientific progress by joining a clinical trial or research study in person or online. All types of volunteers are needed, including caregivers, older adults with medical conditions, and those who are healthy.

To explore all trials funded by NIH, visit ClinicalTrials.gov. To find Alzheimer’s and related dementias research studies, visit the Clinical Trials Finder at Alzheimers.gov. Every treatment available today is due to people like you who choose to participate in clinical research.

Learn more about clinical trials.

For more information

NIA Alzheimer’s and related Dementias Education and Referral (ADEAR) Center
800-438-4380
[email protected]
www.nia.nih.gov/alzheimers
The NIA ADEAR Center offers information and free print publications about Alzheimer’s and related dementias for families, caregivers, and health professionals. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources.

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.

Content reviewed:
February 23, 2022

Healthy Aging Tips for the Older Adults in Your Life

If you have older family members or loved ones, you may worry about their health as they age. Aging increases the risk of chronic diseases such as heart disease, type 2 diabetes, arthritis, cancer, and dementia. The good news is that adopting and maintaining a few key behaviors can help older adults live longer, healthier lives. As a family member, it’s important to encourage healthy lifestyle behaviors in your loved ones — it’s never too late to start!

Read and share this infographic and spread the word about ways that may help foster healthy aging.

Healthy behavior changes can help older adults live more independently later in life. That’s important both for their quality of life and for yours. If a family member loses independence — whether it’s due to disability or chronic disease — you may find yourself in a caregiving role earlier than expected, which can affect family dynamics as well as finances.

So what can you do to help the older adults in your life manage their health, live as independently as possible, and maintain quality of life as they age? Read on to learn about four ways to help support and promote healthy habits in your older loved ones’ lives.

Prevent social isolation and loneliness

As people age, they often find themselves spending more time alone. Poor health, the death of a partner, caring for a loved one, and other situations that are more likely as people age can all lead to being socially isolated or feeling 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. Increased social isolation and loneliness are associated with higher risks for health problems, such as depression; heart disease; and cognitive decline, which is a decrease in the ability to think, learn, and remember.

As a family member, you can play an important role in helping the older adults in your life to stay socially connected. Here are some ways you can help:

• Schedule daily, weekly, or biweekly phone calls or video chats.
• Encourage them to seek out others with shared interests, such as through a garden club, volunteer organization, or walking group.
• Search the Eldercare Locator or call 800-677-1116. The Eldercare Locator is a nationwide service that connects older adults and their caregivers with trustworthy local support resources.

Find additional tips to help your loved one stay socially connected.

Promote physical activity

There are lots of reasons to make physical activity a part of daily life. Exercise can help reduce levels of stress and anxiety, improve balance and lower risk of falls, enhance sleep, and decrease feelings of depression. Most importantly, people who exercise regularly not only live longer, but also may live better — meaning they enjoy more years of life with less pain or disability. On the other hand, lack of physical activity can lead to increased visits to the doctor, more hospitalizations, and increased risk of certain chronic conditions.

Encouraging the older adults in your life to exercise may not be easy — it can be difficult to get someone to start a new activity — but the rewards are worth the effort. Following are some suggestions to help encourage exercise or other daily movement:

• Help your loved ones aim for a mix of activities, including aerobics, strength training, balance, and flexibility. This could include walking around the neighborhood, lifting weights, gardening, or stretching.
• Discuss how much activity is recommended and brainstorm ways to work it into their daily lives. Experts recommend at least 150 minutes per week of moderate-intensity aerobic exercise, and muscle-strengthening activities at least two days each week.
• Help them shop for appropriate clothing and equipment for their exercise activities. Remember, many activities don’t require expensive equipment. For example, they can use filled water bottles as weights for strength training or walk outside or at a mall rather than on a treadmill.
• Share your favorite activities that get you moving. Are there any you could do together? If so, that’s a bonus because you’re not only helping promote physical activity but also helping to prevent loneliness and social isolation.

Learn more about the different types of exercises and find examples to help get started.

Encourage healthy eating

Healthy eating is an important part of healthy aging. As with exercise, eating well is not just about weight. Having a healthy diet can help support muscles and strengthen bones, which can help with balance and independence. A nutritious diet involving a variety of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins also can help boost immunity and lower the risk of certain health problems such as heart disease, high blood pressure, obesity, type 2 diabetes, stroke, and some cancers.

While it can be meaningful to share meals based on traditional family recipes, in some cases, those favorite dishes can be loaded with unhealthy fats and sugars. Changing long-held habits can be tough, but before you know it, there may be some new favorite foods on the table! Consider these tips to help incorporate a healthy diet in your loved ones’ routines:

• Take them on a trip to the grocery store and pick out healthy options.
• Discuss their favorite traditional recipes and talk about whether you can make them healthier; for example, by substituting olive oil for butter, or yogurt for sour cream.
• Visit them once a week and make a healthy meal together. Consider cooking extra and packaging leftovers so they have individual servings to enjoy later in the week.
• Look inside their fridge and pantry when you visit. You can check for healthy options, and also ensure they aren’t eating expired food or drinks.
• Encourage them to talk with their doctor or pharmacist about their diet and any vitamin and mineral supplements they may need.

Learn more about healthy eating patterns and ways to create a nutritious meal plan.

Schedule regular check-ups with a doctor

It’s important for your older loved ones to have regular health exams and medical screenings. Visit MedlinePlus to learn about health screenings for women and men. Checking in with doctors annually, and possibly more often, depending on overall health, may help reduce risk factors for disease such as high blood pressure and cholesterol levels. Regular check-ups can also help catch concerns early and improve the chances for effective treatment.

Some people visit their doctors routinely, while others avoid these types of appointments at all costs. Here are some ways to support your family members’ visits with health care providers:

• Encourage them to reach out to their doctor immediately if they’re experiencing pain or any new symptoms.
• Ask about their upcoming visits to doctors, including any specialists. Do they have the appropriate appointments scheduled and marked on a calendar? Do they need any help scheduling appointments?
• Offer to drive them to the appointment, or even go with them and take notes.
• Ask about communication with their health care providers. Are the doctors responsive to their questions?
• Help them manage medications if needed. Make sure they maintain a current list of their medications, including both prescription and over-the-counter medications and any supplements, and are sharing this list with their health care providers.
• Ask your older family member if they’d feel comfortable allowing you or another family member access to their medical records and permission to talk with their doctors. This could help them stay on top of their appointments and medications.

Find tips to help prepare for a doctor’s appointment.

Behavior changes can be difficult and take time. If you’re committed to helping your older loved ones adopt healthier lifestyles, try to be patient. If something isn’t working right away, stick with it or try a different approach. Your support and encouragement can make a difference!

For more information

NIA Alzheimer’s and related Dementias Education and Referral (ADEAR) Center
800-438-4380
[email protected]
www.nia.nih.gov/alzheimers
The NIA ADEAR Center offers information and free print publications about Alzheimer’s and related dementias for families, caregivers, and health professionals. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources.

Eldercare Locator
800-677-1116
[email protected]
https://eldercare.acl.gov

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.

Content reviewed:
June 13, 2022

Related Articles

How to Lead a Healthy Lifestyle for the Elderly

It is impossible to make time flow backward, but it is quite possible to avoid mental disorders that accompany the elderly. After all, every pensioner wants to be full of energy. How to save your psyche and nervous system from negative influence from outside? No one wants to feel old, sick, abandoned. Staying in good shape, enjoying life and continuing to show interest in it, even being far from a young age, will help the specific conditions of our existence, creating and observing which, we will continue to enjoy life as much as possible. So, what is needed for this?

First , active mental activity. As sad as it is to admit, the fact remains that with age, our brain also ages. We begin to notice that it becomes more difficult for us to assimilate information and plan current affairs, memory fails, and in general the brain does not work as fast as in youth. But there is no need to panic! Our mental health is in our hands! The main thing is to continue to develop intellectually, to increase your mental activity. You don’t have to sit in front of the TV for hours, instead it’s much more useful to read books and think about what you read. Don’t give up on chess, and if you don’t know how to play it, then learn! Mastering new things gives excellent nourishment for the brain, it stimulates it very well. Well, just solve crossword puzzles.

Second , work. Some people say this: “I won’t work a day after I retire. Will rest!” This is mistake. You don’t have to go on vacation. If the work is physically difficult for you, then change it to another one that will maintain your muscle tone. But don’t recycle! Even if your garden is overgrown with grass, do not try to rush to get rid of excess vegetation, pulling it to exhaustion. This will not solve the garden problem, but will only add new ones in the form of a torn back, high blood pressure, and despondency. It is better to solve this problem daily for a short period of time, periodically changing the nature of the work. Everything should be in moderation.

Third , healthy eating. Food should not only be healthy, but also consumed at a certain time. A varied breakfast, a hearty but not greasy lunch and a light dinner. You can’t overeat. 1500 calories per day is enough. The older the person, the less fatty and protein foods and more vegetables and fiber-rich foods. Don’t forget about water. Tap water needs to settle, and then it must be filtered from harmful impurities and bleach. You can also freeze and boil it.

Fourth , communication. Don’t forget about friends. Make new friends. Communication with them improves mood, increases inner tone, which helps to avoid mental ailments, and also has a positive effect on internal organs. Optimism is useful both physically and spiritually for a person, unlike pessimism. In order not to be forgotten by your friends, do not forget about them yourself. Arrange tea parties with friends, exchange news, read poetry, share your own crafts. Think about libraries. There you can not only find an interesting book, but also meet new people. From time to time, libraries hold a series of interesting lectures that will diversify your life and bring something new. Enlighten yourself and invite your friends along. Attend cultural events in your city: museums, theaters, cinemas.

Fifth , the ability to avoid stressful situations. Even mild excitement, such as watching the daily news, releases the hormone cortisone, which causes neurons to degenerate, and also increases the possibility of heart attack and stroke.

Sixth , quitting smoking and alcohol, which are one of the main causes of dementia. It’s no secret how many young lives are taken away by such addictions as smoking and alcohol. If you have crossed the fifty-year milestone with these weaknesses, urgently get rid of them and the problems that they have brought into your life.

Seventh , physical education. This refers to physical activity, the movements of your body. At any time of the year, walks in the fresh air are welcomed by our body. In winter, simple skiing is wonderful, in summer active walking is wonderful. The swimming pool will be of great help to your body. Physical activity fills the cells of the body with oxygen, which helps to maintain youth. Elementary exercise can do wonders for us: it literally breathes strength into your body, and of course, it tightens your muscles, making you more attractive to others and to yourself.

In our difficult time, it is very difficult to remain optimistic, and the older a person is, the more difficult it is to do this, since one has to overcome a difficult barrier called old age, because it is precisely this that limits us in our abilities. Try to look at it not in panic, but in reality. If something doesn’t turn out the way it did in youth, then don’t be upset, but calmly think about what can be fixed. Don’t focus on what you can’t do anymore. Your life will be easier and there will be many pleasant moments in old age if you keep a positive attitude. Healthy lifestyle tips for older people can only point to our mistakes that prevent us from living a quality life. Think about it and be healthy!

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• Aging and health

M Steverson

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• Between 2015 and 2050, the proportion of the world’s population over the age of 60 will nearly double, from 12% to 22%.
• In 2020, the population aged 60 and over exceeded the number of children under the age of 5.
• In 2050, 80% of older people will live in low or middle income countries.
• Compared to the past, population aging has accelerated significantly.
• All countries face the difficult task of preparing their health and social care systems to perform at their best in this demographic transition.

General information

People all over the world are living longer. At present, most people can expect to live into their seventh decade and beyond. In every country in the world, not only the number of older people is growing, but also their share in the population.

In 2030, people aged 60 and over will make up one sixth of the world’s inhabitants. By this time, their number will increase to 1. 4 billion people from 1 billion people in 2020. By 2050, the population aged 60 and over will double (to 2.1 billion people). The population aged 80 and over is expected to triple to 426 million between 2020 and 2050.

This shift in population structure towards older age groups is known as population aging and has begun in high-income countries (e.g. in Japan, people over 60 already make up 30% of the population), but the biggest changes are now occur in low- or middle-income countries. By 2050, two-thirds of the world’s population over the age of 60 will live in low- or middle-income countries.

Why aging happens

At the biological level, aging is the result of a wide variety of molecular and cellular damage that accumulates over time. This leads to a gradual decrease in physical and mental capabilities, an increase in the likelihood of illness and, ultimately, death. Such changes do not occur linearly or in an orderly manner and only roughly correlate with the number of years a person has lived. The observed wide differences in the health status of older people are not accidental. Aging is associated not only with biological changes, but often with other changes in life, such as the termination of employment, moving to a more suitable housing for an older person, and the death of friends and loved ones.

Common diseases associated with aging

The most common diseases in older people include hearing loss, cataracts and refractive errors, back and neck pain and osteoarthritis, chronic obstructive pulmonary disease, diabetes, depression and dementia. In the process of aging, the likelihood of developing several of these disorders at once increases.

The elderly are also characterized by the appearance of a number of complex clinical conditions, commonly referred to as geriatric complexes. They often result from several systemic factors and include frailty, urinary incontinence, falls, delirium, and pressure sores.

Factors influencing healthy aging

Increased life expectancy offers new opportunities not only for older people and their families, but for society as a whole. Extra years of life allow people to engage in new activities – to continue their education, build a new career, or return to long-forgotten hobbies. Older people also make multifaceted contributions to their families and communities. However, the scope of these opportunities and the benefits they bring largely depend on one factor – the state of health.

According to the available data, the proportion of healthy life years remains broadly unchanged, that is, additional years are lived in poor health. If an older person has the opportunity to live an extra stretch of life in good health and caring, they will be able to do things they love in much the same way as a younger person. If additional years are accompanied by a decline in physical and mental capacity, this has more negative consequences for older people and society.

Some differences in the health status of older people are due to genetic factors, but most are due to the physical and social environment, including housing, place of residence and immediate social environment, as well as individual characteristics such as gender, nationality or socioeconomic status. The nature of aging in the long term is influenced by the conditions that surrounded a person in childhood, and even factors that influenced his development in the womb.

Physical and social environmental factors can affect health both directly and indirectly in the form of obstacles or incentives that affect a person’s opportunities, decisions and behavior regarding their own health. Maintaining healthy habits throughout life, especially a balanced diet, regular physical activity, and avoiding tobacco use, helps reduce the risk of non-communicable diseases, which improves physical and mental performance and delays the onset of dependence on outside help.

In addition, favorable physical and social conditions allow people to engage in activities that are important to them, even in the face of reduced opportunities. Examples of enabling environments include safe access to public places and transport, and the availability of infrastructure for walking. When developing public health responses to population aging, it is important to develop individual and environmental solutions that not only compensate for the loss of opportunities with age, but also contribute to the recovery, adaptation and improvement of the psychosocial status of older people.

Challenges to responding to population aging

All older people are different. Sometimes eighty-year-old people in their physical and mental capabilities are not inferior to many thirty-year-olds. In other cases, a significant degradation of opportunities begins at a much younger age. Comprehensive public health interventions must take into account such a wide range of conditions and needs of older people.

The observed wide differences in the health status of older people are not accidental. It is largely due to the characteristics of the physical and social environment of older people and the impact of these environmental factors on their health capabilities and behavior. The relationship we have with the environment is skewed by personal characteristics such as the family we were born into, our gender and our ethnicity, leading to health inequalities.

Older people are often seen as frail, dependent on outside help, and a burden on society. Public health professionals and society at large must challenge these and other stereotypes about old age, which often lead to discrimination, influence policy development and limit older people’s ability to age healthy.

The lives of older people are directly and indirectly affected by globalization, advances in technology (eg in transport and communications), urbanization, migration and changing gender norms. These current and projected trends should be given due consideration when designing public health policies.

WHO activities

The United Nations (UN) General Assembly proclaimed the period 2021–2030. United Nations Decade for Healthy Aging and entrusted WHO to lead its implementation. The United Nations Decade of Healthy Aging is a global collaboration that will see governments, civil society, international agencies, professionals, academia, the media and the private sector work together over 10 years in a concerted effort to promote longer and healthier lives.