Tips for Healthy Aging Month

September is National Healthy Aging Awareness Month, an annual observance that aims to raise awareness of the physical and mental health of older adults and to encourage healthy lifestyle changes. It's also a time to celebrate the positive aspects of aging and to consider new activities. 

Many factors influence healthy aging. Some of these, such as genetics, are not within our control. Others, like exercise, a healthy diet, and going to the doctor regularly, are within our reach. Research supported by the National Institute on Aging has identified actions you can take to help manage your health, live as independently as possible, and maintain your quality of life as you age.

Tip 1: Get Moving

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. Physical activity can help you stay healthy and independent as you age. Being active can:

• Make it easier to do everyday tasks, like cleaning and grocery shopping
• Help ease pain and manage other health problems
• Lower your risk of falls — and your risk of an injury if you do fall
• Boost your mood and reduce stress
• Sharpen your focus
• Improve your sleep

What can you do?

Adults need a mix of physical activity to stay healthy. If you prefer vigorous-intensity activity (like running), aim for at least 75 minutes a week. If that’s more than you can do right now, do what you can. Even 5 minutes of physical activity has real health benefits. Try being physically active in short spurts throughout the day or setting aside specific times each week to exercise.

Tip 2: 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.

With so many different diets out there, choosing what to eat can be confusing. The USDA has developed Food Patterns to help people understand different ways they can eat healthy. The food patterns include:

• Healthy U.S.-Style Eating Pattern: This is based on the types of foods Americans typically consume. The main types of food in this eating pattern include a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, seafood, poultry, and meat, as well as eggs, nuts, seeds, and soy products. Check out this sample menu to get started.
• Healthy Mediterranean-Style Eating Pattern: This one contains more fruits and seafood and less dairy than the Healthy U.S.-Style Eating Pattern.
• Healthy Vegetarian Eating Pattern: This pattern contains no meat, poultry, or seafood, but does contain fat-free or low-fat dairy. Compared with the Healthy U.S.-Style Eating Pattern, it contains more soy products, eggs, beans and peas, nuts and seeds, and whole grains.

Try starting with small changes, such as adopting one or two aspects of the Mediterranean-style eating pattern. 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. 

What can you do?

Plan in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day. Find budget-friendly foods. Create a shopping list in advance to help stick to a budget. Consider preparation time. Some meals can be made in as little as five minutes. If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging. Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your health care provider before making big changes.

Find Healthy Recipes: When planning meals, looking for recipes that sound delicious to you can be a good place to start. The USDA features the MyPlate Kitchen, a resource that helps you find healthy recipes that fit your nutrition needs and create a shopping list. The MyPlate Plan tool will create a customized food plan for you based on your age, height, weight, and physical activity level.

Tip 3: Get Enough 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.

What can you do?

Not getting enough sleep can affect all areas of your life and cause health problems. 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, even on weekends. Aim for 7-9 hours a night. Don’t eat large meals or drink caffeine or alcohol late in the day. Avoid long naps (over 30 minutes) in the late afternoon or evening. Exercise can help you sleep better, too, but avoid within three hours of bedtime. Research suggests that behavioral interventions, such as mindfulness meditation, can also improve sleep quality.

Tip 4: Avoid Alcohol

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.

Tip 5: 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.

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 provide the opportunity to start treatment months or years earlier than would have been possible otherwise.

Tip 6: Take 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. 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. 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.

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.

Sources:

https://www.nia.nih.gov/health/healthy-aging/what-do-we-know-about-healthy-aging

https://health.gov/news/202308/september-national-health-observances-healthy-aging-obesity-awareness-and-more

https://health.gov/moveyourway#older-adults

https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-meal-planning-tips-older-adults#usda