Staying Healthy as You Age

By Jose C. Vigario, DO

Aging is a fact of life.

But while growing older is unavoidable, there are steps you can take to protect your health as you age.  

From eating a nutritious diet to seeing your doctor regularly, you can help prevent or slow the progression of many conditions commonly associated with aging.

Healthier Overall

As of 2022, nearly 58 million U.S. residents were age 65 and older, according to the National Council on Aging, and that number is expected to grow to 78 million by 2040. Moreover, the Council reports that more than ever before older Americans are healthier overall and living independently for longer.

However, most older adults have at least one chronic health issue, and many are dealing with multiple health conditions. According to the Council, heart disease remains the number one cause of death for all Americans, affecting people of all ages, especially those 75 and older. Arthritis, diabetes and obesity are also among the leading health conditions affecting older adults.

Tips for Healthy Aging

• Quit smoking. Cigarette smoking remains the leading cause of preventable disease and death in the United States, according to the Centers for Disease Control and Prevention (CDC), and affects every system in the body. Cancer, heart attacks, strokes and many other medical conditions are linked to cigarette smoking. If you need help to stop smoking, talk to your doctor.

• Eat a nutritious diet. In general, lower calorie diets rich in fruits, vegetables and lean proteins are associated with longevity. Many older adults benefit from following a Mediterranean diet, a heart healthy eating plan that emphasizes eating fresh, whole foods and healthy fats, like olive oil. It’s believed that a healthy diet can help reduce inflammation, which contributes to joint pain and other ailments. Hydration is also key. Older adults often have a reduced sense of thirst, which can lead to dehydration.

• Avoid alcohol. Drinking alcohol and aging don’t mix. Not only does your body process alcohol differently as you get older, but alcohol can also interfere with medications and often worsens side effects, such as dizziness. Additionally, alcohol use has been shown to contribute to a number of different diseases, including pancreatic cancer and liver disease. The American Cancer Society warns that is best not to drink alcohol and advises that people who choose to drink alcohol limit their intake to no more than two drinks per day for men and one drink a day for women. 

• Get moving. Among other things, physical exercise lowers blood pressure, strengthens bones and is good for your mental health. It can also help you maintain a healthy weight. The CDC and other health organizations recommend that all adults — no matter their age — get at least 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous intensity aerobic exercise a week. In addition, you should add activities that strengthen muscles at least two times a week and should regularly incorporate balance exercises to help reduce the risk of falls. Walking on a treadmill, riding a stationary bike, and swimming are just a few low-impact activities that can improve and protect health. If you are new to exercise or restarting an exercise routine, talk with your doctor to make sure you follow a fitness program that is right for you.

• Take care of your mental health. Healthy aging is as much about mental health as it is about physical health. Ongoing stress and anxiety can contribute to physical conditions, including heart disease. Practices like yoga, meditation, and deep breathing can reduce stress and lower blood pressure. If you struggle with anxiety or a constant feeling of sadness, seeking support from a mental health counselor can help.

• Get enough quality sleep.  Sleep affects your physical health, mental health and cognitive function. While you’re sleeping, your body is repairing tissue, building muscle, and regenerating cells. Sleep helps regulate blood pressure, boosts your immune system and keeps your brain sharp. Like all adults, older adults should aim for between seven and nine hours of sleep each night. There are many things you can do to set yourself up for a good night’s sleep, from following a regular sleep schedule to limiting screentime before bed. If you routinely have trouble getting to sleep or staying asleep, see your doctor to determine what’s keeping you awake and identify an appropriate treatment approach. 

• Stay social. Social connections contribute to a sense of belonging, purpose, and joy, all of which are crucial for emotional health. Make an effort to nurture relationships with family, friends, and neighbors. Regular phone calls, meetups, or shared activities can strengthen bonds. Joining clubs, volunteering, or attending local events are excellent ways to expand social networks and find purpose. Many older adults find fulfillment in giving back to their communities.

• See your doctor. Regular checkups, screenings, and vaccinations can catch potential issues early, preventing more serious complications. Stay up to date with screenings for blood pressure, cholesterol, blood sugar, and cancer. Early detection of conditions like diabetes, hypertension, and osteoporosis can lead to more effective management. In addition, vaccines become increasingly important with age. Annual flu shots, pneumonia vaccines, and shingles vaccinations can prevent serious illnesses. For those with chronic conditions, working closely with healthcare providers to manage symptoms and prevent complications is essential.

Healthy aging involves a combination of many factors. Adopting a proactive and positive approach to getting older, not only can add years to your life, as the saying goes, but also can add life to your years.

To find a physician affiliated with Penn Medicine Princeton Health, (800) 789-7366, or visit www.princetonhcs.org

Jose C. Vigario, DO, is board certified in internal and geriatric medicine. He is a member of the medical staff at Penn Medicine Princeton Health.