A look at the best (and worst) habits for healthy aging has become a popular subject of discussion recently. This is largely due to the rise in life expectancy across the globe and a corresponding increase in age-related chronic diseases, making healthy aging a major focus in public health. A myriad of research is progressively revealing how everyday lifestyle habits, such as our diet, physical activity, sleep patterns, stress management, and social engagement, can significantly influence how we age. A new U.S. survey of health experts has now shed light on the best and worst habits for healthy aging.
Understanding Healthy Aging
Generally, healthy aging is described as the ability to maintain physical and mental well-being, as well as robust social connections, that allows for functional ability and wellbeing as we grow older. Harvard University researchers have further defined healthy aging as reaching the age of 70 without suffering from 11 major chronic diseases, such as hypertension, heart disease, cancer, and Type 2 diabetes, and without any impairment in cognitive function, physical function, or mental health.
Three Pillars for Living Longer in Good Health
A survey conducted by the U.S. News and World Report in June and July asked 53 health experts, including medical doctors, registered dietitians, fitness specialists, and pharmacists, about their insights on healthy aging habits. When asked to rank 18 factors for aging well, a healthy diet was identified as the most important by 47 per cent of the experts. This is in line with substantial evidence that strongly supports diet quality as a leading predictor of chronic disease risk.
Regular exercise was deemed most important by 40 per cent of the panel members. Numerous studies have found that regular physical activity plays a crucial role in guarding against chronic diseases. In particular, resistance training helps preserve muscle mass and strength in older age, reducing the risk of sarcopenia, a skeletal muscle disorder that can significantly impact quality of life.
The third pillar identified as most important for healthy aging was good quality sleep. Insufficient sleep is linked to an increased risk of obesity, Type 2 diabetes, high blood pressure, and cardiovascular disease. It can also impair cognitive performance, mood, and immune function. Hence, it’s recommended that adults get seven to nine hours of sleep each night.
Common Mistakes that Can Accelerate Aging
The experts also identified some common mistakes that people often make which can accelerate aging. Lack of exercise topped the list, followed by smoking, poor sleep hygiene, and the consumption of ultra-processed foods. Research has shown that a high intake of ultra-processed foods can increase the risk of many chronic diseases and even premature death.
Top Nutrition Supplements for Aging Well
When asked about the supplements they most recommend to support healthy aging, Vitamin D topped the list. This fat-soluble nutrient is critical for maintaining strong bones, supporting immune health, and regulating muscle contraction. Recent research also suggests that a daily vitamin D supplement (2000 IU) can help minimize the shortening of telomeres in cells, a marker of biological aging.
Omega-3 fatty acids were also regarded as important for healthy aging. Omega-3’s found in oily fish – docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA – can help improve blood vessel function, reduce inflammation, and regulate blood pressure and immune function. DHA, in particular, is especially high in the retina and the brain where it supports vision and brain health.
Conclusion
Ultimately, the most protective daily habits for healthy aging are not overly complicated. Maintaining a healthy diet, engaging in regular exercise, ensuring quality sleep, and avoiding detrimental habits like smoking and consuming ultra-processed foods are all within our control and can significantly influence how we age. Incorporating these simple habits into our everyday lives can greatly enhance our chances of aging healthily.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD
