Tips for aging well -
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Our Fact-Checking Process. A May advisory from the U. surgeon general called loneliness a public health crisis, noting that social isolation is associated with a higher risk of heart disease, stroke, diabetes, depression and dementia.
Studies show people with strong social support are happier, healthier and live longer. One review of studies found that people with stronger social relationships increased their survival odds by 50 percent.
None of us is an island, and we do need each other in different ways. Maintaining social ties is especially important as you transition into retirement, when you no longer have a built-in network of colleagues at your workplace.
Smart advice: If you live alone, reach out to at least one friend or family member every day. Research shows intergenerational relationships are particularly beneficial, Allison says. As a geriatrician who is also a music researcher, she notes that community centers and houses of worship often have choirs and other groups that offer an easy way to connect with people of all ages.
For more ideas, see 6 Ways Loneliness Can Harm Your Health — And How to Cut Your Risks. Recent research shows it can also elevate your mood, help stave off chronic illnesses such as diabetes, dementia and heart disease, and add years to your life. The study also found that spending more time sitting increases your risk of death.
Shadyab, who studies aging and longevity at the University of California, San Diego. Smart advice: Aim for 30 minutes of activity about five days a week, but keep in mind that even a few minutes of physical activity can make a difference.
Try to incorporate weight-bearing exercise such as strength training, as well as walking, hiking, climbing stairs, tennis, pickleball and dancing to help keep your bones strong. To increase accountability and make an activity more fun, Powers suggests scheduling it with a friend.
Privacy Policy. A slew of research shows that the Mediterranean diet is the gold standard when it comes to eating for health and longevity, says neuropsychologist Karen Miller, senior director of the Brain Wellness and Lifestyle Program at Pacific Neuroscience Institute in Santa Monica, Calif.
A study published in PLOS Medicine found that switching to a Mediterranean diet from the typical Western diet can add years to your life — and the earlier you adopt it, the more benefit you gain. If you start eating the Mediterranean way at age 60, you can expect to live about eight years longer, the study found.
If you adopt the diet at age 80, the study found it still increases life expectancy on average by 3. Target Optical. Other studies show the Mediterranean diet protects your heart, lowers your risk of cancer and diabetes and slows cognitive decline.
Smart advice: Focus on eating a variety of fruits, vegetables, whole grains, beans, nuts and legumes. Use healthy fats like olive oil instead of butter or vegetable oil, and swap out beef for fish. For the biggest benefit, Miller suggests trying to get at least five servings of vegetables per day, in addition to two to three servings of fruit.
Mix some spinach into scrambled eggs, stuff some beans and tomatoes into a breakfast burrito or stack some asparagus spears on avocado toast. For example, a JAMA Network Open study of nearly 7, adults found that those who scored highest on a scale that measured "life purpose" were less likely to die over a four-year period compared with those who scored lower.
Researchers believe engaging in activities that matter to you may lower your stress level, reducing body inflammation that is linked to cardiovascular disease and other health problems.
To practice what she preaches, Allison, who is in her 50s, said she recently started playing the flute again and then joined a flute choir in San Francisco. So it pulls everything together. It can be an individual activity such as gardening, a social activity like joining your neighbor for a walk every day, volunteering or taking care of the people you love, she says.
Many meaningful activities offer an opportunity to build social connections, learn a new skill or serve the community — all of which are also linked to aging well. It also raises your risk for chronic health problems, including obesity, diabetes, depression, high blood pressure and heart disease.
Sleep gives your body time to remove toxins from your brain and repair damaged neural connections. Surveys show that as many as 50 percent of older adults struggle with sleep problems. Smart advice: If you have trouble sleeping, avoid caffeine and alcohol in the evenings, and limit screen time right before bed.
Keep your bedroom dark and cool. And try to wake up and go to bed at roughly the same time every night. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.
Studies show people who are optimistic tend to live longer, happier and healthier lives than those who have a negative outlook.
Batsis, associate professor in the division of geriatric medicine at the UNC School of Medicine. I have others in late 80s who feel young. Having a positive outlook, having things to look forward to, really promotes wellbeing and quality of life. Having a positive attitude about aging has been shown to reduce the risk of dementia and increase your lifespan by about seven and a half years, Selig says.
Smart advice: You can cultivate optimism by challenging negative self-talk and making gratitude a daily practice, perhaps by keeping a gratitude journal.
Volunteering in the community can also help, by making you feel connected and useful, giving you a sense of fulfillment and a more positive outlook. To change your views on aging, take note of the older people in your life you admire, and pay attention to positive portrayals of older adults in the media, Selig suggests.
Also, identify and challenge ageist stereotypes when you see them. One study of 1, people found that those who were more conscientious were 22 percent less likely to experience cognitive impairment.
Another showed a 35 percent reduced risk of early death. Smart advice: While some people are naturally more conscientious than others, you can cultivate the trait by being diligent about putting events on your calendar, setting reminders, breaking big goals into mini goals, and planning to arrive 10 minutes early for appointments.
Losing brainpower is not an inevitable part of aging. Find that hard to believe? Consider this May study that was published in The Journals of Gerontology : Adults ages 58 to 86 were each assigned to take three to five classes in subjects including Spanish, drawing and music composition for three months.
By the midpoint of the study, they had boosted their cognitive abilities to the level of adults who were 20 to 30 years younger. People who age well constantly learn new things and challenge their brains in order to stave off cognitive decline, experts say.
That can mean taking a class at the community college, learning a new game such as chess or mah-jongg, or playing sudoku. They also take steps to reduce stress, which can create inflammation that causes cellular damage to the body and brain.
Smart advice: The Global Council on Brain Health has compiled evidence-based strategies to help prevent or delay cognitive decline. Called the six pillars of brain health , the recommendations mirror many of the habits mentioned above, such as being social, engaging in regular physical activity, getting enough sleep and eating right.
In fact, it turns out that many healthy behaviors that indicate someone is aging well are interconnected, Batsis says. You can say the same about exercise, eating right and many of the other recommendations.
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Easing Tips for aging well old age starts with making healthy choices ofr now. Abigail Tios is a writer and editor fpr over two decades ewll experience in wlel and digital media. Lifestyle factors Body water percentage exercise, diet, and even attitude can be Tips for aging well important as genetics when it comes to living long and growing old gracefully. It's no secret that growing older brings natural change, affecting nearly every part of your body— including your hairskinheart, muscles, brainand more—but giving yourself a fighting chance at aging well may be as simple as adopting these healthy and mostly easy everyday habits. Here are the best ways to give your brain and body a leg up as you age. Staying healthy and feeling your best is Tips for aging well Lentil curry any Tips for aging well. These tips can agjng you cope Tups the changes that accompany growing older—and iTps life to the fullest. Tip we Tps older, we agijg an aglng number wel, major life Glycogen replenishment after intense workouts, including career transitions and retirement, children leaving home, the loss of loved ones, physical and health challenges—and even a loss of independence. How we handle and grow from these changes is often the key to healthy aging. However, by balancing your sense of loss with positive factors, you can stay healthy and continue to reinvent yourself as you pass through landmark ages of 60, 70, 80, and beyond. As well as learning to adapt to change, healthy aging also means finding new things you enjoy, staying physically and socially active, and feeling connected to your community and loved ones. Unfortunately, for many of us aging also brings anxiety and fear.
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