Last month, I wrote about the importance of staying strong so we can live well, especially as we mark meaningful birthday milestones. (You can find that post here.) After reading it, my friend and co‑author, Dr. Bob Murray, shared several additional insights that are well worth passing along.
Longevity has become a cultural fascination, not only for those of us in our seventies, but for anyone interested in extending their healthspan, the years in which we can remain active, capable, and fully engaged in life. And as these tips make clear, thriving as we age doesn’t require exotic detox regimens, peptide infusions, or time spent in hyperbaric chambers. The fundamentals still matter most.
Look at this list of terms that describe aging and choose the one that best fits your approach to growing older:
- super ager
- wellderly
- exceptional longevity
- prolonged healthspan
- successful aging
- active aging
- healthy aging
- optimal aging
- positive aging
- vibrant aging
- aging well
- productive aging
- robust aging
- healthy longevity
- long lifespan
- graceful aging
Whatever term you prefer, each point to the same goal: maintaining independence, staying physically strong, preserving emotional and cognitive health, and avoiding disease and illness for as long as possible.
Decades of research and billions of dollars invested in universities, government agencies, private foundations, corporations, and start-ups, have helped clarify what truly matters extending our healthspan. These collective efforts have given us a growing sense of what is and is not important for healthy aging.
To simplify the very complex and detailed science of aging, here are 7 F’s that offer a clear roadmap on how to age successfully.
Faith
Belief in a higher power, whether through organized religion or personal spirituality, supports emotional resilience, mental well-being, and even physical health in the face of life’s unavoidable setbacks.
Family
Enduring connections with spouses, significant others, siblings, children, grandchildren, cousins, nieces, nephews, and in-laws form the fabric of lifelong social connections, emotional bonds, and intergenerational interactions that add joy, meaning, and a sense of purpose to life.
Friends
Friendships bring social engagement, intellectual stimulation, motivation, companionship, shared interests, and laughter. They are all powerful protectors against loneliness and reduce the risk of early death.
Fun
Joy is not optional, it is medicine. Laughter, humor, and engaging in activities that bring us joy, whatever those activities or hobbies might be, reduce stress, create emotional bonds, spur friendships, and benefit other characteristics associated with healthy aging.
Fitness
Strength and stamina are two of the most reliable predictors of longevity. Regular physical activity boosts mood, protects against frailty, and slows the aging process. Find ways to include both aerobic and strength training to age well; add in balance and flexibility for the trifecta of optimal aging.
Food
A nutrient-rich diet of vegetables, fruits, nuts, whole grains, beans, lean meats, dairy, eggs, fish, provides the building blocks for repair, recovery, and vitality. A healthful dietary pattern contains carbohydrates, protein, and fat with emphasis on the dietary pattern; there is no super food to prevent aging, nor is there any one food that promotes rapid aging.
Fluids
Hydration becomes increasingly important as we age. Staying well hydrated throughout the day goes a long way to keeping us healthy and energized. Aging reduces thirst and increases the risk of chronic dehydration. Every body function is affected by our hydration status. Consistent dehydration is linked to accelerated aging, increased disease risk, impaired recovery from injury and illness, and a shorter healthspan.
When it comes to aging, genetics “may load the gun,” but lifestyle “pulls the trigger.” Small, consistent improvements in these seven areas can result in happier, healthier, longer lives. It should go without saying that eliminating or reducing unhealthy behaviors such as smoking, drug use, excessive alcohol consumption, insufficient sleep, and prolonged sitting are also important factors in healthy, graceful, successful, optimal, productive, vibrant, robust, and positive aging.
For more evidence-based information on healthy aging, follow Dr. Eric Topol (click here) or read his book, Super Agers.
I’m Chris Rosenbloom, PhD, RD (Registered Dietitian) and nutrition professor emerita (a fancy word for retired) at Georgia State University in Atlanta. I am also a 51-year member of The Academy of Nutrition and Dietetics. I love to read and write and share the fascinating world of nutrition with (older) adults. I co-authored Food & Fitness After 50 (with Bob Murray) and the second edition is with the publisher (more to come on that). I am 75 years old and believe aging is a privilege, so I don’t whine about getting older.
Bob Murray, PhD, FACSM the managing principal of Sports Science Insights, LLC, a consulting group that assists companies and organizations in need of targeted expertise in exercise science and sports nutrition. Sports Science Insights’s clients range from start-ups to Fortune 100 companies. Bob served as director of the Gatorade Sports Science Institute from 1985-2008, leading a team of experts to develop scientific and educational offerings, a unique enterprise in a corporate setting. Bob is a fellow of the American College of Sports Medicine and an honorary member of the Academy of Nutrition and Dietetics.
