Current research uncovers how everyday lifestyle choices can influence aging.Ridofranz/iStockPhoto / Getty Images
Healthy aging has become an increasingly popular topic.
Due to the rise in life expectancy worldwide – and its accompanying increase in age-related chronic disease – healthy aging has become a strong public health focus.
At the same time, growing research is uncovering how everyday lifestyle habits, such as diet, exercise, sleep, stress management and social engagement, can influence aging.
Now, a new U.S. survey of health experts has reported the best – and worst – habits for healthy aging.
Here’s a look at the panel’s top recommendations, plus missteps that can make you age faster.
What does healthy aging mean?
Healthy aging is generally described as maintaining physical and mental health, as well as social connections, that enables functional ability and wellbeing into older age.
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Researchers from Harvard University have defined healthy aging as reaching the age of 70 free of 11 major chronic diseases – including hypertension, heart disease, cancer and Type 2 diabetes – and without impairment in cognitive function, physical function and mental health.
Three pillars for living longer in good health
The survey, conducted this past June and July by the U.S. News and World Report, asked 53 health experts, including medical doctors, registered dietitians, fitness specialists and pharmacists, about habits for healthy aging, as well as trends and expert insights.
When asked to rank 18 factors for aging well, a healthy diet was identified as “most important” by 47 per cent of experts.
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This reflects substantial evidence that strongly supports diet quality as a leading predictor of chronic disease risk.
Higher quality diets focused on vegetables, fruit, whole grains, nuts, pulses, fish and healthy fats are consistently associated with a lower risk of heart disease, stroke, Type 2 diabetes and some cancers, as well as a reduced likelihood of premature death.
Regular exercise was deemed most important by 40 per cent of panel members.
Plenty of studies have found that regular physical activity guards against chronic disease.
Resistance training, strength training in particular, also helps preserve muscle mass and strength in older age. Resistance training reduces the risk of sarcopenia, a skeletal muscle disorder that can significantly impact quality of life and helps protect from falls. And it also has cognitive benefits.
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The third pillar of healthy aging recognized as most important was good quality sleep.
Insufficient sleep is tied 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.
To promote overall health and wellbeing, it’s recommended adults get seven to nine hours of sleep each night.
Common mistakes that can accelerate aging
When asked about healthy aging mistakes people often make, the experts put lack of exercise first on the list. Not getting regular exercise weakens muscles and bones and can compromise heart and brain health.
Smoking was the next, followed by poor sleep hygiene and eating ultra-processed foods, which were both tied.
Research strongly suggests a high intake of ultra-processed foods increases the risk of many chronic diseases, as well as premature death. The higher the intake, the greater the risk.
Top nutrition supplements for aging well
The experts were also asked which supplements they most recommend to support healthy aging.
Vitamin D topped the list.
The fat-soluble nutrient is critical for maintaining strong bones, supporting immune health and regulating muscle contraction. It also has anti-inflammatory effects in the body.
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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. (Telomeres are protective caps of DNA on the ends of chromosomes.)
A daily multivitamin and mineral supplement was also recommended to help bridge micronutrient gaps that can influence aging.
As well, omega-3 fatty acids were regarded important for healthy aging. Omega-3’s 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.
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DHA, in particular, is especially high in the retina and the brain where it supports vision and brain health.
If you don’t eat fatty fish such as salmon, trout, Arctic char and sardines, you might consider an omega-3 supplement.
Bottom line
Turns out, and not surprisingly so, the most protective daily habits for healthy aging aren’t that complicated.
Even better, they’re ones you can build on each day.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD
