5 Behaviors to Healthy Aging

Posted on August 14, 2021 in Just for Kicks

*Updated September 2024

Aging is a natural part of life, and while we can't stop the clock, we can adopt behaviors that help us feel our best at all stages of life. Embracing healthy habits can make a significant difference in how we look and feel as we grow older.

Tips for healthy aging

Here are five behaviors to incorporate into your daily routine to ensure you enjoy years of healthy aging:

Stay physically active

If you don’t already have a consistent exercise routine, now is the time to create one! “Experts say the best way to slow physiological changes is through consistent exercise,” according to the National Council on Aging.

The magic behind moving more is that people who exercise consistently have significantly longer telomeres compared to those who live a sedentary lifestyle. Telomeres “are the protective caps on the ends of the strands of DNA called chromosomes, which house our genomes. They shorten with each cell division; however, when they reach a critical length, the cell stops dividing or dies,” according to Stanford University.

Telomeres are like an internal biological clock that shorten as we age. The shorter the telomeres, the older the individual.

If going to the gym doesn’t fit your lifestyle, there are plenty of other ways to get your heart pumping. There are several forms of aerobic exercise, better known as cardio, you can do at home to help keep your heart and lungs healthy. 

Stretching is another form of exercise that helps us with healthy aging. Flexibility exercises help to reduce our chances of muscle cramps and joint pain. Stretching also helps increase our range of motion and maintain our flexibility for everyday tasks.

Stress less

Stress will always be a part of life. However, chronic stress can cause accelerated aging. When you feel stressed, your body reacts by sending out hormones, chemicals, and other resources to “fight” the perceived threat, according to a study from Biomedicines. While this response is good for short-term problems, it can cause damage to cells in the long term. Stress can cause telomeres to shorten faster.

Healthy aging requires stress management, like learning how to say “no” and not taking on too much in your professional or personal life. If you can’t change the situation, consider changing how you react to it by adjusting your standards and practicing gratitude. When everyday demands cause stress, take a moment to reflect on all the things you appreciate in life.

Slow down on sugar

As you age, the things you put in your body may have a more significant impact than they did in your younger years. For example, eating excessive amounts of sugar may make you look older than your age.

When you eat more sugar than your cells can process, the leftover sugar molecules are exposed to proteins, creating advanced glycation end products, or AGEs. In time, AGEs can ruin your skin’s collagen—the protein that helps keep skin youthful and firm.

A high-sugar diet can also ruin your smile. Sugar sticks to your teeth and can sit between them and along the gum line, encouraging plaque and bacterial growth that can lead to decay.

Drink more water

You’re likely already familiar with the many benefits of drinking water. Now, a new study from eBioMedicine suggests that “optimal hydration can potentially be such [a] systemic preventive approach that is able to prolong diseases-free lifespan.”

The study compared the levels of sodium in the blood of the participants and found that those with high levels had a higher risk of developing chronic diseases and premature mortality. It concluded that optimal hydration in older people helps slow down the aging process.

Brush, floss, and visit the dentist 

A beautiful smile is an important part of healthy aging. Brushing and flossing helps to remove plaque and leftover food from your mouth and between your teeth. Not sticking to an oral care routine can lead to yellow teeth and cavities. Combine twice-a-day brushing and daily flossing with regular dentist visits for a comprehensive check-up that goes beyond your teeth. Dentists screen for oral cancer and other health problems like diabetes and heart disease during your exam.

Healthy aging is possible 

Aging in healthily requires a combination of maintaining a healthy diet, staying physically active, prioritizing mental health, and taking care of your oral health. By incorporating these behaviors into your daily routine, you can enhance your overall well-being and enjoy a vibrant, fulfilling life as you age. Remember, it's never too late to start making positive changes for a healthier future.

Looking for more on healthy practices for older adults? Check out, “4 Tips for Maintaining Oral Health in Older Adults”.