6 Ways To Stay Healthy As You Age

How to elevate the quality of your life.


Published:

The general wisdom was, until recently, “If you want to live a long, healthy life, choose your grandparents wisely.” While, of course, one can’t, just 30 percent of physical aging is genetically predetermined, according to an eight-year study of 1,000 well-functioning seniors by MacArthur “genius” grant recipients John Rowe and Robert Kahn.

And, keep in mind, genetics isn’t fate. While problems such as Alzheimer’s and heart disease do have a genetic component, lifestyle trumps genes. Physical aging is shaped by lifestyle choices in physical exercise, diet, attitude, and social support.

1. Exercise

Brain and body are connected; what is healthy for one promotes fitness in the other. What constitutes a minimum of exercise? The research-based Lifetime Fitness Program guides participants through 20 minutes of aerobic activity, 20 minutes of upper- and lower-body weight training, and a 10-minute stretch-and-flex routine three times a week. Older participants feel better, have fewer falls and fractures, and experience social benefits.

2. Nurture friendships, not necessarily family

Evidence suggests that whether it’s praying or putting, hiking or poker, what enhances well-being is the getting together, not the activity. People who see other people on a regular basis are sick less and live longer. A recent study found that folks with close friends and confidants lived longer than those without, while tight family relationships made no difference in mortality. In fact, avoiding negative family members may enhance health and longevity.

What lifestyles, then, do prevent age-related declines? A fascinating body of research by David Snowdon on the aging brain, known as the Nun Study, gives enticing clues. An analysis of handwritten autobiographies from 180 of the School Sisters of Notre Dame at the average age of 22 found that positive emotional content was strongly associated with health and longevity six decades later. Feeling bad about getting old may be bad for you: Studies by Becca Levy of Yale University show that holding negative aging stereotypes may not only result in a decline in memory and self-efficacy, but may shorten your life by almost eight years.

3. Be cognitively stimulated early

A computer analysis of the sisters’ essays in the Nun Study found that greater idea density and verbal complexity predicted a lower risk of Alzheimer’s. When one researcher was asked what this meant, she replied, “Read to your children.”

4. Stay cognitively engaged

Whether the activity is bridge or crossword puzzles, mental exercise may be as key to keeping the mind supple as physical activity is to the body’s functioning. A seven-year study of 1,772 subjects suggests possible benefits.

5. Eat a healthy diet

Most of us know that a healthy diet means moderation in meat, sugar, and fat, and plenty of vegetables and fruit. But we might not know just how those fruits and veggies benefit the brain.

Studies at Tufts University’s Human Nutrition Research Center on Aging suggest that the capacity of fruits and vegetables to absorb damaging free radicals cuts the risk of dementia, while the same antioxidant-rich foods also prevent some loss of learning and memory function. And don’t forget hydration—most of us need more water than we drink. Dehydration causes cognitive malfunctions.

6. Kick nasty habits

Don’t smoke. Smoking constricts blood vessels and may decrease cognitive capacity. A moderate glass or two of wine, though, may be beneficial.

While any of the above may enhance your later years, the synergy from combining them is suggested by a major research project just published in Neurobiology of Aging. The study on dogs divided 48 older beagles into four groups. The first received regular food and standard care. The second received standard care and a diet rich in antioxidants. The third was fed a regular diet but had a stimulating environment. The fourth group received the special diet and the challenging and enjoyable environment. While the groups with improved diet or improved environment did better than the standard care and nutrition group, it was the dogs that received both better food and environment that did best with complex learning tasks.

It’s a no-brainer: An engaging social environment, combined with good nutrition and daily exercise, helps keep the brain healthy. Older people who are involved with friends, physical activities, and lifelong learning profess joy at being alive. Wholehearted participation in these pursuits gives meaning to old age and helps elevate the quality of life for those years.

Jeannette Franks, Ph.D., is the exercise instructor for Suquamish elders. 

This article was republished from YES! Magazine.

See also:
Self-Care Wisdom
Aging In Community: Inside The Senior Cohousing Movement

Edit Module
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags

Daily Astrology

November 18, 2019

The new week starts off under a waning Leo Moon. We’re entering a harvesting phase of the lunar cycle. An afternoon lunar square to retrograde Mercury is today’s sole exact alignment. The Winged Messenger is stationary in Scorpio, preparing to resume…
Edit ModuleShow Tags

Alternative Health Directory

Browse all listings »

Edit ModuleShow Tags
Edit ModuleShow Tags

Calendar

November 2019

“Bringing Energy into Matter” Learn basics of Tachyon, Zero Point Energy and Quantum Physics Tachyonized products and healing tools for purchase Participate in a seeing...

Cost: Free (preregistration is required)

Where:
The Sanctuary for Celestial Empowerment
10 Grassmere Avenue
Suite #300
West Hartford, CT  06110
View map »


Sponsor: Psychotherapy Healing Services, LLC
Telephone: 860-798-6176
Contact Name: Celeste E. Mattingly, LCSW
Website »

More information

Beaver Moon: Herbs for Aches and Pains Using Anti-Inflammatory Herbs. Refreshments served. To RSVP contact herbalist Rachel Ross, RN CNM. Visit our Facebook page for the latest...

Where:
Hillside Herbals
Jefferson, MA


Telephone: (508) 847-8615
Website »

More information

Come shine with us! Join us in harmony and in our goal to bring the light of Spiritualism forward to all those who are searching.

Where:
VFW Post 2597
775 Boston Rd, Rt 3A
Billerica, MA
View map »


Sponsor: The Spiritualist Fellowship Church Of New England
Website »

More information

A beautiful collection of messages from Jeshua Ben Joseph (Jesus) that will transform your life, as it did his. Coming together to study these teachings, to ponder, to savor, to deepen our...

Cost: $25 per class

Where:
Heart and Soul Holistic Healing Center
130 Massapoag Avenue
Sharon, MA  02067
View map »


Sponsor: Heart and Soul Holistic
Telephone: 781-258-9942
Contact Name: Barbara Ann Strassman
Website »

More information

Show More...
Show Less...

Give Yourself the gift of Reiki this holiday season! Have you always wanted to learn Reiki but didn’t want to commit to a full day workshop?  This is the class for you! Reiki...

Cost: $175

Where:
Center for Inner Wellness
26B Main street
Chester, MA  01011
View map »


Sponsor: Center for Inner Wellness
Telephone: 413-315-1133
Contact Name: Maureen Suriner
Website »

More information

Show More...
Show Less...

Are you considering, going through or recovering from divorce? Join us at our FREE Daytime Divorce Boot Camp, and we’ll help you get into shape! In response to requests from people who...

Cost: Free

Where:
Fairway Independent Mortgage Corporation
180 Wells Avenue
Suite 300
Newton, MA  02459
View map »


Sponsor: Vesta: Redefining Divorce
Telephone: 508-744-6014
Contact Name: Deanna Coyle
Website »

More information

Atend a public hearing for S665 at the Massachusetts State House to protect holistic practitioners. This is the second bill that urgently needs your attention now. S665 will provide a safe...

Where:
Massachusetts State House
24 Beacon St
Rooms A1 and A2
Boston, MA  02133
View map »

More information

With Peyton Pugmire, spiritual intuitive and Certified Angel Card Reader Tuesdays, 9/24, 10/22, 11/19, 12/17, 6pm–8pm You are intuitive beyond belief. This is your soul’s...

Cost: $40

Where:
Creative Spirit
80 Washington Street
Marblehead, MA  01945
View map »


Telephone: 781-797-0389
Contact Name: Creative Spirit
Website »

More information

Give Yourself the gift of Reiki this holiday season! Have you always wanted to learn Reiki but didn’t want to commit to a full day workshop?  This is the class for you! Reiki...

Cost: $175

Where:
Center for Inner Wellness
26B Main street
Chester, MA  01011
View map »


Sponsor: Center for Inner Wellness
Telephone: 413-315-1133
Contact Name: Maureen Suriner
Website »

More information

Free Evidence-Based Holistic Health Education Program at Wilbraham Senior Center The H.E.A.R.T. Program® (Health Empowerment and Real Transformation), created and instructed by Michelle...

Cost: Free

Where:
Wilbraham Senior Center
45 Post Office Park, #4502
Wilbraham, MA  01095
View map »


Sponsor: Harmony Way
Telephone: 413-636-2475
Contact Name: Michelle Caron
Website »

More information

Show More...
Show Less...

Give Yourself the gift of Reiki this holiday season! Have you always wanted to learn Reiki but didn’t want to commit to a full day workshop?  This is the class for you! Reiki...

Cost: $175

Where:
Center for Inner Wellness
26B Main street
Chester, MA  01011
View map »


Sponsor: Center for Inner Wellness
Telephone: 413-315-1133
Contact Name: Maureen Suriner
Website »

More information

The Fertility Awareness Meetup provides women with an opportunity to learn about and discuss natural birth control options and fertility. This is a space to connect with peers, access information,...

Cost: Free

Where:
Cambridge Women's Center
46 Pleasant St
Cambridge, MA  02139
View map »


Sponsor: AC Fertility Awareness
Telephone: 617-899-7624
Contact Name: Anna Churchill

More information

The online dating scene can be exciting, overwhelming, and also annoying. However, it can truly be worth the hassle if you end up finding your ideal match! Just like Kerri did! Come to this...

Cost: $25

Where:
Awaken Holistic Counseling Services
2 Liberty St., Unit 2L
Newburyport, MA  01950
View map »


Sponsor: Awaken Holistic Counseling Services, LLC
Telephone: 978-255-7893
Contact Name: Kerri Morrison
Website »

More information

Broga® is an officially licensed brand of fitness infused yoga geared for men but open to all. With instructors around the world, Chuck was trained by the brands creator and went onto work as...

Cost: $20

Where:
SSFIT STudio
339 Boston Post Rd, Suite 6A
Sudury, MA  01776
View map »


Sponsor: SSFIT STUDIO
Telephone: 508-904-7171
Contact Name: Steven
Website »

More information

Show More...
Show Less...

Come detox, relax and renew yourself for the fall in our sanctuary! We have an intimate gathering of great readers and healers providing services at sampler rates to enjoy their services while...

Cost: $60: 3 Pack Service Special; $25: Single Service

Where:
Healing Power Of Flowers—Heaven and Earth
68 Stiles Rd
Salem, NH  03079
View map »


Sponsor: The Healing Power of Flowers - Heaven and Earth
Telephone: 603-275-7688
Contact Name: Stacey Smith
Website »

More information

Dying to Be Me by Anita Moorjani (My journey from cancer, to near death, to true healing) In this truly inspirational memoir, Anita Moorjani relates how, after fighting cancer for almost four...

Cost: Free

Where:
Open Circle Acupuncture & Healing
411 West Main Street, Suite 2R (rear of building)
Northborough, MA  01532
View map »


Sponsor: Open Circle Acupuncture & Healing
Telephone: 508-393-1212
Contact Name: Kim Flaherty
Website »

More information

Give Yourself the gift of Reiki this holiday season! Have you always wanted to learn Reiki but didn’t want to commit to a full day workshop?  This is the class for you! Reiki...

Cost: $175

Where:
Center for Inner Wellness
26B Main street
Chester, MA  01011
View map »


Sponsor: Center for Inner Wellness
Telephone: 413-315-1133
Contact Name: Maureen Suriner
Website »

More information

Show More...
Show Less...

Give Yourself the gift of Reiki this holiday season! Have you always wanted to learn Reiki but didn’t want to commit to a full day workshop?  This is the class for you! Reiki...

Cost: $175

Where:
Center for Inner Wellness
26B Main street
Chester, MA  01011
View map »


Sponsor: Center for Inner Wellness
Telephone: 413-315-1133
Contact Name: Maureen Suriner
Website »

More information

Four week series for girls ages 11 and up with Leigh Sloss This series of classes will focus on some of the most effective yoga and mindfulness skills for reducing stress and anxiety.  In a...

Cost: Series: $75; Drop in rate $20

Where:
YogaLife Institute of NH
6 Chestnut Street
Lower Level
Exeter, NH  03833
View map »


Sponsor: YogaLife Institute of NH
Contact Name: Alice Bentley
Website »

More information

Show More...
Show Less...

Give Yourself the gift of Reiki this holiday season! Have you always wanted to learn Reiki but didn’t want to commit to a full day workshop?  This is the class for you! Reiki...

Cost: $175

Where:
Center for Inner Wellness
26B Main street
Chester, MA  01011
View map »


Sponsor: Center for Inner Wellness
Telephone: 413-315-1133
Contact Name: Maureen Suriner
Website »

More information

Learn to overcome spinal tensions through therapeutic postures, designed to decompress your spine and relieve pain. Taught by a certified yoga therapist, classes bring you through poses...

Cost: 5/$50

Where:
Bliss Through Yoga
484 Bedford St
East Bridgewater, MA  02333
View map »


Telephone: 508-331-3564
Contact Name: Janice O'Brien
Website »

More information

Show More...
Show Less...
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags