Being healthy should be a lifelong commitment, but it becomes more urgent when people reach their fifties.
Genetics plays a role, but people's behavior and attitudes can also affect how well a person ages.
Aging well means more than just being physically healthy, says Dr. Theresa Allison, a geriatrician and professor of medicine at the University of California, San Francisco.
Based on the latest scientific insights, the American Association of Retired Persons (AARP) has drawn up a checklist for people over 50 to see whether they are aging gracefully.
1. You have strong social connections
Older adults are at greater risk of loneliness due to living alone, no longer working and being less mobile.
A report from the National Academies of Sciences, Engineering and Medicine found that more than a third of adults age 45 and older are lonely, and a quarter of adults age 65 and older are socially isolated.
In May, the US surgeon general warned that loneliness was a public health crisis in America, highlighting that social isolation is linked to a higher risk of heart disease, stroke, diabetes, depression and dementia.
Research shows that people with a strong support system are happier, healthier and live longer.
A review of 148 studies found that people with deep social connections increased their chances of survival by 50 percent.
Dr. Allison said, “There's nothing wrong with being an introvert and enjoying living alone.
Having strong social connections is an important pillar for longevity
“We're not all extroverts, but we're human. None of us are an island, and we need each other in different ways.”
The AARP recommended that single people should aim to contact at least one friend or family member daily.
Staying in touch with people is especially important as people retire and no longer have access to a ready-made social circle of colleagues at work.
2. You are physically active
People who are physically active and have naturally integrated exercise into their lives are more likely to age healthily, says Dr. James Powers, associate professor of medicine and practicing geriatrician at Vanderbilt University Medical Center.
This could be gardening, walking or pickleball.
It not only keeps your muscles, joints and heart healthy.
It can also improve your mood and help prevent chronic diseases, including dementia, diabetes and heart disease, and increase your life expectancy.
A 2022 study of more than 5,000 older women found that physical activity was linked to a lower risk of death, even among those who are considered unlikely to live long based on their genetics.
The study also found that sitting for long periods of time can increase the risk of death.
The AARP recommended half an hour of exercise five days a week, but said any physical activity can make a difference.
Dr. Powers emphasized that you should do something you enjoy, saying, “If you don't enjoy it, you won't stick with it.”
He suggested exercising with a friend to increase responsibility and make it more fun.
“The buddy system really works,” he said.
3. You follow a Mediterranean diet
A vast amount of research has identified the Mediterranean diet as the gold standard of eating.
This mainly concerns vegetables, fruit, whole grains and healthy fats.
A vast amount of research has identified the Mediterranean diet as the gold standard eating regimen
A study published last year found that switching to a Mediterranean diet from the normal Western diet can help you live longer, and the earlier you start in life, the better.
But even if you don't start the Mediterranean diet until age 60, you can expect to live another eight years, the study found.
And if you adopt the diet at age 80, life expectancy still increases by about three years.
4. You participate in meaningful activities
Research shows that people aged 50 and over who have a sense of purpose have better moods and live longer.
A 2019 study published in JAMA Network Open of nearly 7,000 adults found that those who scored highest on a scale measuring “life purpose” were less likely to die within four years than those who scored lower.
Experts believe that participating in activities that are important to you can reduce your stress levels and reduce inflammation in the body, which is linked to health problems such as cardiovascular disease.
Dr. Allison: “When I look at single older adults who are living rich, meaningful lives, they are doing the things that reflect their values and identity.”
Dr. Allison, who is in her 50s, said she recently relearned the flute and joined a flute choir in San Francisco.
She said, 'Suddenly I have to go somewhere else. I have to learn new music, and we know that learning new things is important as we get older.
'I meet new people. And I'm involved in a community activity that results in community service, because at the end of this we have a free concert. So it brings everything together.'
Dr. Allison suggested figuring out what's important to you and what you enjoy doing, and then making time for that in your routine.
5. You sleep at least seven hours a night
Sleep is an incredibly important part of aging well, and not getting enough of it can increase your risk of conditions like obesity, diabetes, depression, high blood pressure and heart disease.
Research also links sleep time to the risk of dementia and even death.
Not getting enough sleep can increase your risk of conditions such as obesity, diabetes, depression, high blood pressure and heart disease
Sleep provides the body time to rid itself of toxins in the brain and repair damaged neural connections.
Neuropsychologist Dr. Karen Miller, senior director of the Brain Wellness and Lifestyle Program at the Pacific Neuroscience Institute in Santa Monica, California, said, “If we don't have enough sleep, we don't get that recovery.
'Think of all the good antioxidants you get from fruit and vegetables. They can't do their job if you don't get seven hours of sleep.'
6. You have a positive outlook
Research shows that people with a positive mental attitude tend to live longer and healthier than people with a negative attitude.
Geriatrician John Batsis, associate professor in the department of geriatric medicine at the UNC School of Medicine, said, “Age is just a number, but how you think about it is so important.
“I have people who feel old in their mid to late sixties. I have others in their late 80s who feel young. Having a positive outlook, having things to look forward to, promotes well-being and quality of life.”
A positive outlook on aging has been shown to reduce the risk of dementia and extend your lifespan by about seven and a half years, says Meg Selig, a retired counselor who studied habit change for her book Silver Sparks: Thoughts on Growing Older, Wiser. and Happier, said.
It is thought that embracing negative age stereotypes can become a self-fulfilling prophecy.
Ms. Selig suggested looking at the older people in your life that you admire, and noticing positive portrayals of seniors in the media.
7. You are conscientious
Diligent people tend to keep doctor's appointments, take their medications on time, and avoid harmful habits such as smoking.
A study of nearly 2,000 people found that conscientious people were 22 percent less likely to have cognitive disabilities.
Another study found that conscientious people have a 35 percent lower risk of premature death.
Some people may be naturally more diligent than others, but you can help yourself by keeping track of things on a calendar and setting reminders.
8. You maintain your brain health
A study published in May this year suggested that the loss of cognitive skills in old age may not be inevitable.
The study shows that adults aged 58 to 86 took three to five lessons in subjects such as Spanish, drawing and music composition over three months.
Halfway through the study, the participants had already increased their brainpower to the level of adults 20-30 years younger.
Dr. Miller said, “It's the concept of use it or lose it.
'When you learn something new, your memory center lights up like a Christmas light. You stimulate it and create a loop of new information, and that stimulation is like a workout for the hippocampus.”