Seven Tips for Healthy Aging to Start Now

A healthy lifestyle is a lifetime pursuit. But as you age, it becomes even more important to maintain healthy habits to keep you strong and active longer, while maintaining a good quality of life well into your later years.  

After age 50, your risk increases for heart disease, diabetes, arthritis, dementia, cancer and other chronic illnesses. In fact, chronic illness is the leading cause of death for older adults in the United States, according to the National Council on Aging.

The good news is adopting a healthier lifestyle as you age can help older adults live longer, more active lives with less pain. Healthy habits also can help older adults live more independently later in life.

Getting older doesn’t have to mean a decline in your health. Follow Summa Health’s 7 healthy aging tips to help slow down the aging process. It’s never too late to start — no matter your age. 

Schedule regular checkups with your PCP

Regular appointments and building a strong relationship with your primary care provider (PCP) is an important way to be proactive in your health — and may even help you live longer and better.

Your PCP will keep you up to date on preventative services, such as routine cancer screenings and immunizations, as well as help you reduce risk factors for disease, such as high blood pressure and cholesterol. If something does change in your health, your PCP is more likely to catch health issues earlier and treat it before it turns into something more serious and requires hospitalization. 

So, don’t wait until you’re sick to see your PCP. Schedule an appointment now.

Eat healthier

A healthy diet isn’t just about maintaining a healthy weight. It also helps to lower your risk of heart disease, type 2 diabetes, stroke and some types of cancer. Make sure your diet is chock full of fruits, vegetables, whole grains and low-fat dairy products. Lean meats, such as poultry, fish, beans and eggs, are great sources of protein. 

Replace saturated fats from red meat, butter and fried fast foods with healthy fats from salmon, nuts and seeds. And, limit your intake of sodium and sugar. 

To undo unhealthy habits, stock your pantry and fridge with healthier options, make substitutions in your favorite recipes, such as Greek yogurt for sour cream and olive oil for butter, and try cooking ahead and freezing meals so you still have a healthy option on nights you don’t feel like cooking.

Keep moving

Regular exercise is the best way to improve your heart health, maintain weight, reduce stress and anxiety, and increase strength, flexibility and balance. It also keeps your brain sharp and lowers your risk for dementia by boosting blood flow to the brain. People who exercise regularly not only live longer, but also live better quality lives with less pain or disability. 

The Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity aerobic exercise a week and muscle-strengthening activities on two or more days a week. 

Aerobic exercises like walking, biking or swimming — even gardening, dancing and cleaning — can help strengthen muscles, joints and bones, while getting the heart pumping. Strengthening exercises using weights or resistance bands are also important to build muscle and maintain bone health, while balance and flexibility exercises like yoga and tai chi are important to prevent falls.

Curb bad habits

You probably know smoking is bad for your lungs, but did you know it’s also bad for your heart and almost every other organ in your body? If you smoke, it’s never too late to quit. In just 24 hours, your body begins to heal and your risk of a heart attack decreases. Get started by calling 1-800-Quit-Now or learning more about Summa Health’s Smoking Cessation program.

It's also important to limit alcohol consumption. Too much alcohol can harm your liver and cause certain types of cancer. The National Institute on Alcohol Abuse and Alcoholism recommends men have no more than two drinks and women no more than one each day.

Sleep sounder

A good night’s rest contributes to a healthy heart, better weight control, balanced blood sugar, improved mood, decreased stress and so much more. 

The older you get, however, it might be harder to fall asleep and stay asleep, but you still need the same amount of hours. Aim for seven to nine hours each night. If you have problems sleeping at night, catch up on your rest during the day with a nap. Improving your sleeping habits, such as going to bed and waking up at the same time each day, can help you get a restful night’s sleep. 

Reduce stress

Stress is one of the leading causes of anxiety and depression, and can increase your risk for heart disease, stroke, poor sleep and weight gain. Plus, high stress can lead to unhealthy behaviors, such as smoking or overeating. 

Incorporating stress management techniques, such as deep breathing, meditation, or practicing yoga or mindfulness, can help keep stress at bay.

Prevent social isolation and loneliness

The death of a partner, poor health and other situations can leave older adults spending more time alone. Unfortunately, increased social isolation and loneliness increase your risk for anxiety and depression, heart disease and cognitive decline, among other health problems. 

To stay socially connected — and perhaps meet a new friend — get involved in your local garden or walking clubs, volunteer at your church or health center, or join a dance or aerobics class. You also can schedule weekly phone calls or visits with loved ones. 

Aging is a part of life, but following some basic healthy habits can help you age gracefully and enjoy the benefits of being older. You’re never too old to adopt healthy habits, so why not start today?

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