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1. Cultivate a positive attitude toward aging.
Your thoughts shape your experience of aging. Seniors who view getting older as a path to greater wisdom and fulfillment are over 40% more likely to recover from disability than those who see aging as a sign of decline, according to The Journal of the American Medical Association. A shift in perspective can significantly impact your physical and emotional resilience as you grow older.
RELATED: 5 Ways to Keep Your Mind Sharp Throughout Life
2. Choose nutrient-dense, whole foods.
What you eat significantly impacts how your body ages. 'The latest research shows that a low-glycemic diet rich in fresh fruits and vegetables, whole grains, and lean protein is the healthiest,' explains Jeffrey Benabio, MD, physician director of Health Care Transformation at Kaiser Permanente Primary Care.
A prime example is the Mediterranean diet, named the Best Overall Diet of 2022 by U.S. News & World Report for the fifth consecutive year. This comprehensive, nutrient-dense eating plan emphasizes plant-based foods, whole grains, nuts, seafood, and healthy fats—and allows you to indulge in red wine (in moderation). The Mediterranean diet encourages eating fish twice weekly and reducing excess salt. Studies indicate this diet may help improve aging by preventing heart attacks, strokes, and early death, according to Harvard Medical School. An added benefit: Dr. Benabio notes that foods rich in Omega-3 fatty acids—such as walnuts, extra-virgin olive oil, salmon, and flaxseed—support the skin’s production of essential oils and help maintain a youthful appearance.
On the flip side, Dr. Benabio cautions that sugary, carb-heavy, and unhealthy fatty foods—like chips, soda, and white bread—can accelerate the aging process. 'When shopping or dining out, opt for whole grains and natural sweeteners,' he advises.
RELATED: The 30 Healthiest Foods to Eat Every Day
3. Eat until you're comfortably satisfied, not overly full.
Consistently overeating—consuming food far beyond the point of feeling full—can lead to serious health problems, including a shortened lifespan, heart disease, and type 2 diabetes. To age well and enjoy a longer life, it’s best to stick to a balanced diet and healthy eating habits. For more nutritional advice, refer to the Dietary Guidelines for Americans 2020-2025 for detailed research and tips.
4. Stay active through regular exercise.
Physical activity is crucial for aging well. On average, women can lose 23 percent of their muscle mass between the ages of 30 and 70, says exercise physiologist Fabio Comana, a faculty instructor at the National Academy of Sports Medicine. Muscle loss accelerates with age, but exercise—especially resistance training—can help rebuild muscle mass and strength, even in your 90s, Comana adds.
Being fit may also help slow down age-related memory decline, according to a study in the Journal of Alzheimer's Disease. Additionally, Alzheimer’s disease makes up around 60 to 70 percent of dementia cases, says Comana. He explains that increasing physical activity can reduce this number by 25 percent, as exercise boosts the hippocampus, the brain region involved in learning and memory.
RELATED: 5 Ways Physical Inactivity Impacts Our Mind and Mood
5. Engage in social activities and maintain connections.
Being part of a community and staying close to loved ones is essential. Spending time with friends and family isn’t just enjoyable, it can also contribute to a longer life. Research published in PLOS Medicine shows that people with strong social connections have a 50 percent higher likelihood of living longer compared to those with weak or limited relationships.
6. Make sun protection a priority.
Excessive sun exposure can lead to wrinkles and increase the risk of skin cancer. However, wearing sunscreen is a key factor in protecting your skin from aging. While the sun’s UV rays help produce vitamin D, essential for bone health, that's not a valid excuse for overexposure. 'Here’s the truth,' says Dr. Benabio. 'After just a few minutes in the sun, your skin stops producing vitamin D and starts producing skin cancer.' Most people get enough vitamin D, but if you’re unsure, try eating more salmon or eggs (don't skip the yolk). Make sunscreen a daily habit—apply it even when you’re indoors or traveling—and incorporate SPF into your regular skincare routine. Invest in a sun hat you like and a pair of sunglasses with full UVA and UVB protection.
7. Get sufficient sleep every night.
You’re likely aware that you need seven to nine hours of sleep per night (and that a quick power nap can help compensate for a sleepless night). But did you know that consistently insufficient sleep is linked to a higher risk of conditions like obesity, Alzheimer's, heart disease, depression, and diabetes?
It turns out that 'beauty sleep' is more than just a saying. While you sleep, your body produces a growth hormone that helps rebuild collagen and elastin, the essential components of youthful, healthy skin, according to Dr. Benabio.
Recent studies have also found a link between insomnia and faster brain aging, as Dr. Benabio highlights. In other words, chronic sleep deprivation can negatively affect your brain’s structure and function, accelerating the aging process. 'Too many of us treat sleep as a luxury rather than a necessity,' says Benabio. 'If I could advise people to make one healthy change, it would be to sleep more.'
