Aging, it's often said, isn't easy. But there are simple things you can do every day to make it a whole lot easier. That's the conclusion of much research that's been done in recent years on how to age well. The good news is that in just minutes a day, you can set yourself up for happier, healthier golden years. These are nine major aging secrets after age 60, according to healthcare practitioners.
"When it comes to healthy aging, we typically overlook mental health and social well-being as a predictor for longevity. People who have strong social interactions not only have improved mental health but physical health as well, and tend to live longer than those who are socially isolated," says Nora Gleason, CRNP, a primary care nurse practitioner at Mercy Family Care Physicians in Baltimore. "Social interactions can stimulate new knowledge which enhances cognitive function, therefore decreasing cognitive decline, and can help combat the negative effects that stress has on the body." It's easy to do: You can talk on the phone or spend time with family and friends, volunteer, or participate in nearby group activities to foster interactions and relationships.
"The biggest killer of people over the age of 65 is heart disease," says Catherine Rall, a registered dietitian with Happy V. "Even if you're a relatively active and healthy person, your risk of heart disease increases significantly as you age. Eating a heart-healthy diet is a great way to reduce these risks and improve your overall quality of life." The keys to a heart-healthy diet: Less saturated fat (which can clog arteries), less sodium (which increases blood pressure), and plenty of fiber.
People who stay active seem to age slower than those who don't, says Dan Gallagher, RD, a registered dietitian with Aegle Nutrition. "Eating a diet of whole foods while staying active—even if it's just going for a 20-minute walk each day—is a huge secret to aging slower after 60," he says. "If you add resistance or weight training to your routine, you unlock the secret to youth. You want your muscles to remain strong as you age, which means you need to use them and feed them correctly. Make sure you're getting adequate protein with each meal, and use your body as much as you can. You'll look and feel years younger."
"Engaging your mind in stimulating activities can significantly contribute to your overall health and longevity," says Heather Wilson, LCSW, LCADC, CCTP, a therapist and executive director of Epiphany Wellness in Philadelphia. "Like any other part of your body, the brain requires exercise to stay fit and functional. Mind-boosting activities such as reading, learning a new language, playing an instrument, or solving puzzles can help keep your neurons firing and your mind sharp." They can also help guard against cognitive diseases of aging, including Alzheimer's and dementia.
"Strong emotions such as stress, anger, or anxiety can have negative effects on your health," says Wilson. "It's natural to experience these emotions, but chronic stress can cause an imbalance in hormones and weaken your immune system. To prevent this, it's essential to find healthy ways to manage your emotions, like meditating, doing yoga, or talking to a trusted friend or therapist."
Experts emphasize that getting seven to nine hours of quality sleep is essential to overall health, particularly in older people. "When you sleep, glial cells in your brain work to clean out waste in the brain, much like a sewage system," says Dr. Tun Min, a UK-based physician. "So if you don't get enough sleep, the glial cells won't have enough time to do their jobs, and you'll wake up in the morning with some extra waste in your brain that wasn't cleared away. The build-up of waste products like amyloid plaques over years can increase your risk of Alzheimer's disease."
"Another really simple yet powerful key to healthy aging is practicing gratitude," says Wilson. "When you shift your focus from what you have instead of what you lack, you'll find that life is more fulfilling and joyful. Gratitude can help reduce stress, improve sleep quality, and increase resilience."
"Many people think they are only of value if they are working. Remind yourself that your value is not solely tied to an occupation," advises Amanda Levison, MS, LMHC, LPC, CCBT, founder and lead counselor at Neurofeedback & Counseling Center in Harrisburg, Pennsylvania. "Do things that promote your happiness. It is essential to get out there and be around people. If you find happiness in productivity, try volunteer work and helping others. Attend a yoga class, meditation, an art class, or anything that piques your interest."
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"In my practice, I have observed that the keys to healthy aging after 60 often revolve around a balanced approach," says Asma Rehman, LPC, a therapist and founder and director of Grief Recovery Houston. "Prioritize regular exercise, maintain a nutritious diet, and stay socially engaged. Mental well-being is equally crucial, so engage in activities stimulates your mind. Don't underestimate the power of quality sleep and stress management techniques."
