National Healthy Aging Month

September is recognized as National Healthy Aging Month.  While some factors that influence healthy aging are not in our control (such as genetics), other factors are readily accessible within everyone’s reach. 

Washington DC VA Medical Center geriatrician, Karen Blackstone, MD, studies centenarians, or people who live well past 100 years old. Through her work, she has developed a practical list of tips that can help you maintain your health, live as independently as possible, and experience an excellent quality of life as you age.

“I invite you to make even one small change today to take care of your physical, emotional and mental health so you may live a long and happy life,” said Blackstone.

The following tips are backed by scientific observations and research supported by the National Institute on Aging:

• Eat and Drink Healthy. Dietary needs may change as you age. A healthy eating plan includes nutritious foods that are low in cholesterol, fat, and artificial ingredients. You should also drink plenty of liquids, especially water, to stay hydrated. Eat nutrient dense foods like fruits, vegetables, whole grains, lean meats, and low-fat dairy products.
• Move More, Sit Less. Staying active can help you prevent, delay, and manage chronic diseases, improve balance and stamina, reduce the risk of falling, and improve brain health. Aim for moderate physical activity, like walking, at least 150 minutes a week (22-30 minutes a day) and muscle strengthening activities, like carrying groceries, at least 2 days a week. Always consult with your doctor before starting a new exercise regimen.
• Enjoy a Hobby.  Your favorite activities are not only fun — they may also be good for your health. Research shows that people who participate in hobbies, social, and leisure activities, even pet ownership, have better cognitive and physical function. 
• Avoid or Limit Alcohol consumption.  Like all adults, older adults should avoid or limit alcohol consumption. In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol. Alcohol dependence or heavy drinking affects every organ in the body, including the brain.
• Quit Smoking. It doesn’t matter how old you are or how long you’ve been smoking, research confirms that even if you’re 60 or older and have been smoking for decades, quitting will improve your health. Quitting smoking at any age will lower your risk of cancer, heart attack, stroke, and lung disease, improve your blood circulation, Improve your sense of taste and smell, increase your ability to exercise, and set a healthy example for others.
• Get Regular Checkups. It is vital to go to the doctor for regular health screenings for healthy aging. Regular checkups help doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels. In some cases, regular checkups have been linked to improved quality of life and feelings of wellness.
• Be Aware of Changes in Emotional and Cognitive Health. Everyone’s brain changes as they age, but dementia and depression are not normal parts of aging. See your doctor if you have questions about your memory or brain health.

Dr. Blackstone recommends talking to your doctor early and often to understand what steps to improve health aging are most appropriate for you.   

"Adopting a healthy lifestyle that supports your body, mind and emotions will directly impact your ability to enjoy life well into your golden years," she said. 

Find more ways to increase your exercise and improve your health from the National Institute on Aging.