To live well into your golden years, it's a good idea to adopt a healthy lifestyle when you're young and maintain it. But it's never too late to make changes that can make a real difference in your health. Recent research shows you can significantly boost your health, happiness, and longevity by making a few simple lifestyle changes.
These are the seven most important aging traps to escape when you're over 50, according to the latest science.
A new study at the University of Toronto—which followed more than 7,000 middle-aged and older Canadians for about three years—found that those who participated in volunteer work and recreational activities were more likely to maintain excellent health and less likely to develop physical, cognitive, mental, or emotional problems.
"It makes intuitive sense that social activity is associated with successful aging," said Mabel Ho, the study's lead author. "Being socially active is important no matter how old we are. Feeling connected and engaged can boost our mood, reduce our sense of loneliness and isolation, and improve our mental health and overall health."
It doesn't take a lot of exercise to make a real difference in your health. Every little bit helps protect against diseases that become more common with age, including heart disease, cancer, osteoporosis, and dementia.
Recent studies have found that just a 10-minute run can boost your brain function and improve your mood, only 20 minutes of daily exercise can prevent heart disease (even at age 70), and walking 10,000 steps a day could cut your risk of developing dementia by 50%.
Scientists at UCLA found that just one night of bad sleep actually makes older adults' cells age faster. Why? During sleep, the body repairs DNA, clearing away debris and toxins that can lead to diseases associated with aging, including cancer and dementia.
A study published in the journal Nature Communications found that people over 50 who sleep less than six hours a night are 30% more likely to develop dementia in their later years.
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Solution: Get at Least 6 Hours of Sleep
Harvard research recommends getting at least six to eight hours of sleep per night to reduce the risk of dementia and death from any cause. Establishing a consistent bedtime routine can be immensely helpful if you struggle with sleep. Begin by creating a calm and relaxing environment in the bedroom, free from distractions.
Engage in activities that promote relaxation before bed, such as reading a book or taking a warm bath. Limit exposure to electronic devices and stimulating activities close to bedtime. Regular exercise during the day can also contribute to better sleep quality.
Additionally, consider avoiding caffeine and heavy meals in the evening. If sleep troubles persist, it may be beneficial to consult a healthcare professional to explore further strategies or potential underlying causes.
A Harvard study of 3,500 people over age 60 published in the American Journal of Clinical Nutrition found that taking a multivitamin for one year was associated with improved memory and cognition—the equivalent of reducing age-related memory loss by three years.
"This confirms numerous earlier studies showing that folate (simple folic acid) dramatically lowers dementia risk," says board-certified internist Dr. Jacob Teitelbaum, who recommends also supplementing with B-complex, folate, vitamin D, and magnesium.
According to a study in the UK, having untreated hearing loss was associated with a 42 percent increase in dementia risk compared to people who had no hearing difficulty.
And according to a study published in JAMA Internal Medicine, older people who have cataracts removed are nearly 30 percent less likely to develop dementia, including Alzheimer's, than people with cataracts who don't get the surgery. A person who has trouble seeing is less likely to keep the mind active by reading, watching movies and TV, playing games, and socializing with others.
Scientists say that getting too much exposure to blue light, the kind emitted from phones and computer screens, may accelerate aging.
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Solution: Wear Blue Light Glasses
A 2019 study published in Aging and Mechanisms of Disease found that blue light can damage cells in the brain and eyes. To avoid this, the researchers recommend wearing blue light glasses and limiting screen time.
A recent study published in PLOS Medicine found that observing a healthy lifestyle—meaning one that follows recommendations about smoking, alcohol consumption, weight, diet and exercise—can lower your risk of cognitive impairment by 55%. And that was true even among people who have an increased genetic risk of dementia and Alzheimer's disease, "even among the oldest old," the researchers wrote.
Start by focusing on whole, nutrient-dense foods. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Minimize processed foods, sugary snacks, and excessive salt intake. Pay attention to portion sizes and listen to your body's hunger and fullness cues. Stay adequately hydrated by drinking plenty of water throughout the day.
Gradual changes and small, sustainable modifications to your eating habits are key. Consider consulting a healthcare professional or registered dietitian to personalize a diet plan that suits your specific needs and goals. Remember, a healthy diet can contribute to improved energy levels, enhanced immunity, and better overall health as you age.
