101 Ways To Healthy Aging

101 Ways To Healthy Aging

The proportion of people considered middle or old-aged are increasing every day. The percentage of people older than the age of 65 increased by a factor of 15.1% of the population between the years of 2000 to 2010 so that now those older than 65 represent more than 13% of the population, compared to just 4.1% of the population in the year 1900.

According to the National Institute On Aging, declines in fertility and improvements in longevity across the world will cause the senior population to grow to 1.5 billion by the year 2050, versus the 524 million it was in 2010.

Fortunately, being 65 doesn’t mean the same thing as it did a century ago and we have found ever-increasing ways to improve the aging process—prolonging life and improving the quality of life. Many of the things we can do to improve our health status and age better than in years past involve lifestyle changes.

Doctors alone cannot be responsible for keeping us healthy. It takes a personal commitment and thoughtful consideration toward good health so that we can age better and live healthy lives for decades after our 65^th birthday. The choice to live healthier into old age begins and ends with you and the personal decisions you make around living healthier.

Our attitudes toward aging also make a big difference in our overall quality of life in our older years. 

This is an important consideration, because in reality, if you feel old, then you will be.

The following are 101 ways you can age better, living a longer and healthier life for many years to come:

1. Build and strengthen your muscles. Older people are at risk for muscle atrophy from inactivity. Muscle mass and strength decreases as we age. The more you can do with even mild weight lifting, weight lifting machines and muscle strengthening, the better balance and stability you will have so you can avoid falls and other injuries.
2. Maintain a healthy weight. Weight gain can lead to a higher risk of heart disease, diabetes, and even some cancers. Even if you are only overweight and not obese, you run the risk of these diseases that are directly attributable to lifestyle. It means eating less and exercising more.
3. Walk more. A trip around the block or on a treadmill every day can keep your balance and lower body strength up. Walking is also good for your heart and peripheral vascular system.
4. Practice “functional fitness.” This means doing squats, reaching and bending exercises to increase flexibility. These exercises mimic the everyday activities you do as part of everyday life. Practicing them through exercise will keep you functional for a longer period of time.
5. Spend time with friends. Consider having a regular gathering with one or more friends to decrease isolation and give you something to look forward to each week. Keeping close ties to friends, helps improve mood and will improve your outlook on life.
6. Practice puzzles and games. Things like crossword puzzles, Sudoku, and other puzzles will keep your mind sharp so that you don’t lose your mental fitness. Research has shown that older people who continue to challenge their brain will stay mentally sharper—even staving off signs and symptoms of dementia.
7. Get preventative medical examinations. Many diseases, such as prostate cancer, diabetes, and breast cancer increase with age. Having a personal medical doctor who can remind you to be screened for these diseases can be helpful when it comes to preventing complications and detecting diseases when they are too far advanced to treat.
8. Check your blood pressure regularly. As one ages, the arteries “harden,” raising the top number or systolic number of the blood pressure over time. This needs to be treated like any other type of high blood pressure. Have your blood pressure checked at the local pharmacy regularly so you can inform your doctor if the blood pressure readings are increasing.
9. Keep the faith. Keeping up with whatever religious beliefs and practices you have been enjoying through much of your life will give you a sense of serenity that will carry you forward in your older years and can increase your social contacts.
10. Eat a diet high in plant-based foods. Foods that come from plants such as fruits, vegetables, beans, and legumes are high in protein and complex carbohydrates, as well as antioxidants, which help beat the aging process. Limit the amount of meat you eat to lean cuts only and make sure that most of your diet is from non-meat sources.
11. Take vitamin supplements. Vitamins specifically made for older adults vital contain antioxidants and nutrients that promote eye and cardiovascular health. A one a day vitamin is usually enough and you can be assured that, even if your diet slips a bit, your vitamin will help make up the difference in nutrition.
12. Practice yoga. Yoga is an East Asian exercise form that involves doing different poses while meditating and focusing on breathing along with the poses. Yoga is known to increase flexibility and muscle strength. It gives you a sense of peacefulness and serenity to reduce health-harming stress. Yoga also provides about another 100 more benefits for physical, mental, and emotional health.
13. Practice Tai chi. This ancient Chinese martial art form that has gained in popularity in the US, especially for its health benefits. Tai chi involves performing graceful movements in tune with breathing exercises that can improve mental focus, overall health, flexibility, and muscle strength.
14. Practice Qigong. This is another ancient Chinese martial art form that is tamer and more health-focused than Tai chi. The goal of qigong is to increase the energy flow of qi (life sustaining energy) in the body so that natural healing of disease can take place. It can be adapted to be used in patients who are not able to walk or even get out of bed.
15. Use meditative practices. Meditation can be done anywhere and by anyone. It involves progressive muscle relaxation and focusing on the breath. It can involve speaking a mantra, which is a calming syllable that aids the meditative process. It can also involve the use of guided imagery, in which you imagine yourself at a peaceful location of your choice, which facilitates a relaxed state of mind and improves mental and emotional health.

16. Read more books or newspapers. Reading books will keep your mind sharp because you are doing something interesting and informative. If books aren’t your thing, try reading magazines or newspapers, which can also keep you up to date on things going on in the world or in your areas of interest.
17. Go to the movies. Movies can be a great escape that can get you out of the house, enjoying the latest in movie entertainment. Popcorn without added butter can be healthy for you and you can enjoy a few handfuls while being entertained, relaxing and reducing stress.
18. Keep a Journal. Keeping a journal of your life experiences will keep your writing mind sharp and will give you something to look forward to every day. Add to that the fact that it’s a nice memoir to leave for your descendants.
19. Try a vegan diet. Vegans eat only foods that come from plants and do not eat meat, fish, poultry, eggs, or dairy products. This is a diet high in nutrients and low in calories. Take fish oil supplements as a way to get essential fatty acids not found in most vegan foods.
20. Quit smoking. Smoking is not only linked to lung cancer but to other cancers, such as bladder cancer, and cardiovascular disorders. It is never too late to quit smoking and prolong your life as a result.
21. Cut down on alcohol. The latest recommendations are to have no more than one alcoholic beverage per day for women and two alcoholic beverages for men. Try to drink more red wine, which contains antioxidants to help prolong life.

22. Cut down on caffeine. Caffeine can raise your pulse and blood pressure, putting unnecessary stress on your life. If you enjoy coffee, switch to decaffeinated coffee, which still tastes like coffee but without the added caffeine you don’t need. Coffee is not at all bad for you, however, as some studies have shown it has benefit when consumed in moderation.
23. Brush your teeth and floss every day. Those who don’t practice daily dental hygiene are at risk for dental abscesses, tooth loss, gum disease, and possible systemic infection from bacteria that also damage your teeth.
24. Switch from coffee to tea. Tea contains many beneficial antioxidants and cancer-fighting molecules that make tea a better choice for a long life when compared to drinking coffee. As long as you don’t drink your tea with sugar and cream, it is low in calories and can be part of a healthy low calorie diet.
25. Have more sex. Studies have shown that couples who engage in sex at least twice a week live longer and healthier than those who don’t. Sex is a good form of exercise and can strengthen the bond you have with your loved one.
26. Eat walnuts. Walnuts are the most nutrient-packed nuts available and they are high in antioxidants. In fact, eating just three of these nuts per day will provide you with enough cancer-fighting antioxidants every day.
27. Use less sunscreen but don’t go out so long that you burn. Sunscreen, when used too liberally, can affect your levels of healthy vitamin D in the body. Vitamin D is gotten from sunshine so you need to get some sort of sun exposure or take vitamin D supplements in order to stay healthy and keep calcium in your bones.
28. Let bygones be bygones. Those who harbor stress over past grudges or arguments are more likely to have too much stress hormones coursing through the body. Resentments build up inside along with repressed anger that can lead to anxiety, depression and a negative attitude that impacts your mental and emotional wellbeing, which eventually effects physical health. Making up with people you have had trouble with in your lifetime can calm you and put you on a path toward better health.
29. Join a gym. Regardless of the type of exercises you feel most comfortable with, you can find many of these activities in the gym setting. You don’t have to be young and buff in order to reap the benefits of daily exercise, it’s actually one of the best ways to age better.
30. Quit eating when you feel 80 percent full. Studies have shown that people who don’t stuff themselves and leave food on their plate can maintain a healthy weight. Reducing caloric intake is also linked to longevity.
31. Get more sleep. Instead of staying up until late, take the time and effort to go to bed earlier. Sleep deprivation can lead to higher blood pressure and an increased risk of diseases caused by high blood pressure.
32. Be detail-oriented. People who are conscientious and orderly have higher levels of serotonin in the brain. This decreases the chances of being overwhelmed and depressed by a disordered life as you age.

33. Buy a dog or cat. Actually, when it comes to living longer, having a dog trumps having a cat but, in reality, any pet provides companionship and a close bond between a pet and its owner that increases life span. Having a pet also improves the overall quality of life by providing consistent interaction with a living being and provides purpose for the owner in taking care of that pet.
34. Keep fruits and vegetables on the countertop and not in the refrigerator. Refrigerated fruits especially can contain far fewer active antioxidants than food kept on the counter at room temperature. When it comes to eating foods with antioxidants, more is better and you can get more by keeping your fruit higher in antioxidants like lycopene and beta-carotene.
35. Volunteer more. It has been shown that those who volunteer are more satisfied with their lives and are less depressed. Depression can lead to an early death in a variety of ways.
36. Join a choir. Researchers have found that singing, even to yourself, lessens depression and improves quality of life. If you join a choir, you have the added advantage of maintaining many healthy friendships who share your passion for singing.
37. Be an optimist. Research studies have shown that optimists may live 23 years longer when compared to those who consider themselves pessimists.
38. Drink apple juice. Just two glasses of apple juice per day has been found to reduce the number of plaques and neurofibrillary tangles seen in people who are prone to Alzheimer’s disease.

39. Take a look at your family tree. As you search for your ancestors, keep track of their causes of death, if known. If, for example, your family tree shows people dying of colon cancer, you might want to be screened for the disease earlier than the recommended age of 50 years.
40. Watch less television. People who watch too much television don’t do much during that time and are less active overall. Cutting back on television watching by a factor of one hour can help you, especially if you take that hour and turn it into something life affirming and healthy.
41. Get married. Studies have shown that men especially benefit from being married and live longer when they are married when compared to their single counterparts.
42. Laugh often every day. Research has shown that laughter positively affects your immune system so you can better fight off disease and cancer.
43. Eat out less. Unless you are very careful, eating out means eating foods rich in calories and that are not always healthy. Fast food restaurants are the worst but even sit down dining can add to your daily calorie count and your risk for obesity.
44. Find a purpose in life. People who live until they are 100 or more usually say they have some sort of purpose in life. It can be a hobby, volunteering, or continuing to work. The more you have something of purpose to look forward to, the less stress you will be in and the longer your life.
45. Keep stress to a minimum. We live action-packed, stressful lives. You can choose to live longer by de-stressing your life so it is simpler and won’t activate your fight-or-flight response.
46. Eat as if you live in the Mediterranean. The diet eaten by people who live in Mediterranean countries is healthier for you than the typical American diet. Mediterranean’s eat a plant-based diet and take in a lot of olive oil, in part accounting for their increased longevity and much lower rates of heart disease over people who do not eat a Mediterranean diet.
47. Become more educated. Studies have shown that people who are more educated live longer lives. You can become educated through online or in-person colleges or even by taking in community education on a regular basis. Online colleges tend to be more expensive, but are more stimulating and mentally challenging. Keeping your mind challenged can stave off signs of dementia and will keep your brain fit.

48. Eat more salad, broccoli, and grapes. Scientists have singled out these plant-based foods as sources of phytochemicals that prolong life and improve the quality of your life.
49. Munch on berries. Blueberries, raspberries, and black berries are rich in phytochemicals that act as antioxidants. There is some evidence that eating these foods can reduce memory loss and other evidence of cognitive decline in older adults.
50. Put garlic in your food. Garlic contains phytochemicals that have been shown to reduce your risk of colon cancer.
51. Use olive oil in cooking. Olive oil contains essential fatty acids and other healthy nutrients that are good for brain health.
52. Get your greens. Greens such as turnip greens, bok choy, kale, spinach and cabbage lower cancer risks, and support living a longer and healthier life.
53. Eat avocadoes. Avocadoes are part of a class of foods that helps keep you heart-healthy. They can be eaten by the slice, made into a dip, or spread for overall cardiovascular health.
54. Eat lycopene-containing foods. Tomatoes are especially high in lycopene, a powerful antioxidant that helps prevent heart disease, and various cancers.
55. Get more fiber. Fiber can be soluble fiber or insoluble fiber. Soluble fiber, such as is found in oats, can reduce cholesterol, while insoluble fiber helps eliminate fluctuations in blood sugar contributing to diabetes and keeps your bowels regular, lessening the risk of colon cancer.
56. Add beans to your diet. Diets containing a lot of beans and legumes have high levels of butyric acid, an important fatty acid in reducing cancer risks.
57. Switch to whole grain bread and seeded foods. The whole grains and seeds you add to your diet will increase fiber, reducing the risk of colon cancer.
58. Switch to dark chocolate. Dark chocolate contains flavanols, which are healthful antioxidants for longer health. Many studies have pointed to the positive effects of dark chocolate on health when compared to milk chocolate.
59. Eat less red meat. This doesn’t mean you go completely vegan if that doesn’t feel right to you. Limit meat intake to about twice a week for better health and a diet lower in saturated fats, which are bad for your health.
60. Eat turkey, chicken, and fish. These are good red meat alternatives associated in some studies with a slightly longer lifespan.
61. Have a strong work ethic. Having a job that involves something you believe in and that brings out the ethical best in you will improve your mood and decrease depressive symptoms.
62. Eat colorful fruits and vegetables. Your plate should consist of as many different colors of vegetables and fruits as you can get. Each food color contains a slightly different blend of healthy phytochemicals that can improve your health and decrease your chances of suffering a shortened lifespan.
63. Get your omega 3 fatty acids. These can be found in fatty fish like tuna, mackerel, and salmon. Eating these foods containing omega 3 fatty acids can reduce damage to your DNA and risk for heart disease. Omega 3 fatty acids are especially good for your heart.
64. Go organic. Organic foods are grown without pesticides. Limited research has shown that eating pesticides in your food can shorten your lifespan. One way to go organic is to grow your own fruits and vegetables, putting in those fertilizers and pesticides that are environmentally friendly and won’t cause toxicity in humans.
65. Get in some soy. Japanese people are some of the most long lasting people on earth. Their diet is high in fish and soy products, such as tofu and edamame. It is believed that the soy in the Japanese diet can prolong your life.
66. Eat like the Norsemen. In one study of the Nordic diet, those who followed that diet, consisting mainly of rye bread, root vegetables, cabbage, fish, and oatmeal lived an average of 4-6 years longer than those who didn’t eat that type of diet.
67. Stop, unplug, and smell the roses. The modern world is hurried, filled with stress and most of us are glued to our gadgets. We go from the work computer, to the car to the smartphone, and many of us rarely spend time in nature. It is really good for the mind, body, spirit, and overall wellbeing to just unplug and let the grass tickle your toes and wellbeing contributes greatly to healthy aging.
68. Stave off loneliness. Research has shown that loneliness contributes to inflammation, which in turn can contribute to diabetes and heart disease.
69. Wear your seatbelt. You should be properly restrained in a motor vehicle no matter what your age. Keeping your seatbelt on will prevent ejection should you be involved in a motor vehicle collision. Being ejected leads to more injuries and death when compared to those who remained in the vehicle.
70. Drive the speed limit. Speed limits are there for a purpose. In order to prevent high velocity accidents, you should drive the speed limit to avoid accidents that lead to a higher death rate.
71. Take care with extreme sports. While people do enjoy extreme sports well into old age, the chance of injury and death may be greater as we age.
72. Moisturize your skin. Both men and women age more gracefully and beautifully if they follow a beauty regimen that includes daily moisturization of their skin. Wrinkles will be less and you will look and feel better about yourself.
73. Make thoughtful health decisions. When faced with an illness or injury, take the time to get your doctor’s advice and don’t be afraid to get a second opinion. The decisions you make around your health can have a great impact on longevity.
74. Drive a bigger car. Those who drive bigger cars have less of a chance of dying in motor vehicle accidents. It pays to have a lot of metal around you should you collide into another vehicle or, worse yet, a truck.
75. Give up driving if you can no longer see well. If aging prevents you from seeing the road signs and following the rules of the road, it is time to hang up your car keys and leave the driving to others. Many accidents are caused by older drivers who have limitations in vision and reaction time.
76. Take a defensive driving course. There are special defensive driving courses for people over the age of 55 that can sharpen your driving skills and can keep you driving safely despite limitations in vision and reaction time. Driving can be an incredibly freeing activity that can be done well into old age if done safely. A defensive driving course can keep you safe on the road in today’s hectic roadways.
77. Save your pennies. Too many people live from paycheck to paycheck and fail to save money for a time in the future when they have time for vacationing and enjoying themselves. Your senior years will be much more comfortable if you have stashed a nest egg for emergencies, time off work, early retirement, and a better quality of life when you get older that results in improved wellbeing and less stress.
78. Take time for travel. After you have raised a family and sent them on their way, take the time to see the world and enjoy the finer things in life. If you don’t want to travel alone, go ahead and join a travel club for seniors. You will enjoy a tour-style vacation where you can see things you have only read about. This is both relaxing and educational all at the same time and will get you on your feet instead of simply lying around.
79. Never fall into the chronological age trap. Never believe that your chronological age has to match your biological age. You are only as old as you feel and act, there are 60 year olds are climbing mountains, and you can too!
80. Get enough calcium. In order to prevent osteoporosis, you need to take in enough calcium in the form of calcium-containing foods or supplements. Osteoporosis can lead to hip and wrist fractures from falls as well as vertebral fractures and the classic Dowager’s Hump seen in women who have collapsed vertebrae in their spine.
81. Talk to a professional. If getting older is getting you down, take the time to talk to a counselor, therapist, or social worker. Just having someone listen and problem solve your issues can make you feel less isolated and happier, regardless of your age.
82. Take a community education course. These courses are generally low in cost and high in learning and social interaction. Pick a course in language learning, pottery, painting or cooking, among others. These are inexpensive ways to meet people who share your same interests and likes, which supports a positive mental and emotional outlook through the senior years.
83. Deal with grief and loss. Death is sometimes a part of aging as in the loss of a spouse or another older family member. Those who do not address and properly process such grief and loss will experience a profound impact to their quality of life, and may even suffer an early death due to heartbreak.

84. Get regular eye exams. Diseases like glaucoma and cataracts can affect your vision so that you can’t see to read, drive, or enjoy the normal activities of life. Regular eye exams can help determine if you have any eye condition that could lead to blindness or poor vision.
85. Get regular hearing exams. As time goes on, exposure to loud sounds can affect hearing so you can’t engage in regular conversations with others. Decline in hearing is a natural part of the aging process. Rather than missing the normal sounds you experience in life, you can have a hearing test and perhaps be fitted with a hearing aid so you can hear and understand people better.
86. See a podiatrist. Many years in shoes that are too tight, high heels, or other uncomfortable footwear can lead to damage to the feet. A podiatrist can get you walking with much less pain by recommending orthotic footwear or by helping you select shoes and inserts that can get you back on your feet with less pain and better mobility.
87. Use a cane if necessary. It is better to use a cane for stability than to refuse to use one when it is necessary, which can lead to a fall and a hip fracture. There is no shame in using assistive devices to help you get around safely and effectively.
88. Make at least one phone call a day. It is easy to get isolated by immobility or lack of transportation as one ages. Making at least one phone call a day to loved ones or friends can perk up your mood and keep you emotionally attached to the world even when you are unable to make a physical connection.
89. Keep up with current events. Whether you get your information from a newspaper or television program, keeping up with current trends and events in the world will keep you from feeling as if the world is passing you by. Learn about what is going on with the world so you can converse with people of all ages, improving your mental status and social abilities.
90. Try to keep up with technology. Today’s world is filled with cell phones, computers and tablets, many of which are easy to use and keep you connected to the world. Ask someone to hook you up with a computer that has Skype so you can have face-to-face conversations with loved ones, no matter where they are in the world. This lack of isolation from loved ones can improve your mood and can keep your mind sharp.
91. Organize your photos and memorabilia. These kinds of activities can take you back to your younger years and can be fun to share with children and grandchildren. Having a scrapbook of all the things you have collected in your life can remind you of the life you have experienced and can be a great conversation piece when getting together with friends and relatives.
92. Get help making an advance directive. As you age, you may have different ideas about what kind of healthcare you want to receive in a health crisis. Having an advance directive can help loved ones be guided by you when you are too ill to speak for yourself. Give yourself the peace of mind it takes by declaring a healthcare power of attorney who knows your wishes and can help you when you take ill.
93. Hire a personal care attendant. You can have better hygiene, take care of groceries, and generally function better on a day-to-day basis with the help of a PCA who can come at various times during the week in order for you to get jobs done around the house or to help you with grooming and eating so you age better.
94. Start a garden. Not only is gardening good exercise but you will be growing vegetables and fruits that are organic and are the fruits of your labor. These are the healthiest foods to make and eat. Start a container garden if you live in a small space.
95. Simplify your life. As you age, you need to take more time for yourself on non-stressful activities and hobbies. This isn’t the time to add to your stress. De-stress your life by getting rid of clutter and those things you really don’t want to do. Keep your relationships simple and honest.
96. Drink plenty of water. As you age, your thirst sensors decrease so it is easier to become dehydrated, especially in hot weather. Make it a point to have a water bottle or glass of water nearby and sip it periodically. Water is good for your skin, too, and you will have fewer signs of wrinkles if you stay hydrated.
97. Wear a Medic Alert Bracelet or Necklace. Put your major medical problems on a Medic Alert bracelet or necklace so that, if you are unconscious or unable to speak, paramedics and doctors know who you are and what problems they may expect.
98. Focus on mobility. Make sure you practice daily, safe ambulation inside and outside your home, if weather permits. Safely using your legs every day will strengthen the leg muscles and improve balance. You will stand a lesser need to use a cane or other assistive device if you make a point of using your legs to get around as much as possible.
99. Keep your fingers nimble. By doing activities like crocheting and knitting, you get rid of the stiffness of aching hand joints and keep your eye-hand coordination and hand strength in top form.
100. Appreciate what you have. Older age can be associated with many different kinds of losses. By being optimistic and thankful for what you do have, you will harbor fewer grudges, feel less depressed, and will enjoy life more.
101. Be joyous every day! Last but not least, and probably most important is to find joy and fulfillment every single day, even if that means making any necessary changes in your life to do so.