Aging is unavoidable, but that doesn’t mean certain aspects of the aging process are outside of our control. A growing body of evidence shows a link between specific habits and a lower risk of certain health issues, such as heart disease. In other words, some research suggests that there are certain modifiable lifestyle habits that can help promote someone’s sense of well-being while aging.
What Does “Healthy Aging” Mean?
When most people say “healthy aging,” they mean enjoying their senior years free from health problems like heart disease, high blood pressure, or Alzheimer’s disease. Healthy aging, in this sense, is distinct from lifespan, or how long someone lives; it’s about supporting someone’s well-being so they can enjoy the time they have, not necessarily increasing how long they live.
At Avista, we believe that means supporting our residents’ interests, with activities and services catered to their individual abilities. From nourishing meals to group craft activities to research-backed fitness programs, our professional caregivers and clinical staff members give residents opportunities to tackle each day with confidence and dignity, so they can decide what “aging well” means for them.
11 Factors Research Links to Healthier Aging
“Healthy aging” can look different for everyone. There are, however, research-supported habits and other factors linked to a lower risk of health conditions like dementia and an even lower risk of all-cause mortality.
Please note that the following are not guarantees of longer lifespan and that no changes in diet, exercise, or more should be made without the guidance of a licensed healthcare provider.
1. Access to Preventive Healthcare Services
Studies show a link between access to quality healthcare services and life expectancy, especially access to preventive services that may include:
- Regular checkups from a primary care physician
- Preventive health screenings and improved medical interventions for conditions like cancer
- Doctor-approved vaccination schedules
Clearly, healthcare access can be a critical component of healthy aging. Yet many older adults face challenges when trying to access care, such as no transportation to medical appointments or lack of funding. Families can help support their aging loved one here through simple actions. Driving them to doctors’ appointments or exploring financial resources together, for example, can be meaningful ways to help protect a loved one.
Families don’t have to do everything alone, either; Eldercare Locator is a free resource that can help connect older adults and their families to local resources like primary care providers and financial support.
2. Access to Mental Health Services
Mental health is an important part of overall health at every stage of life, including elderhood; studies show a strong link between serious mental health issues and reduced life expectancy. Unfortunately, many older adults not only face mental health concerns like depression and anxiety, but they may also be less likely to seek professional help than younger age groups.
What this data shows is an opportunity for families to learn possible signs of mental distress in older adults, as well as where to seek help for mental health issues. With this knowledge and guidance from a healthcare provider, family members can feel more confident supporting the emotional needs of their loved ones as they age.
3. Not Smoking
There is no shortage of evidence to show the health benefits of not smoking, such as a lower risk of certain cancers and heart disease. It’s never too late to stop smoking, either. While there is a stronger link between improved lifespan and smoking cessation earlier in life, research still shows a link between meaningful improvements to life expectancy and quitting smoking at ages 65 and older.
Quitting smoking is hard, but it’s not impossible, and older adults don’t have to do it alone. Free resources like SmokeFree.gov have tools that help smokers of any age build a personalized smoking cessation plan. Families can support their loved ones during their smoking cessation efforts by not just offering positive encouragement and patience, but also by helping them establish new routines and distracting them with positive outlets, such as group walks, when cravings occur, in addition to helping them access professional healthcare services for personalized guidance.
4. Not Drinking
There is plenty of research that shows a link between long-term alcohol consumption and potential risk of heart disease, liver disease, stroke, and more. Fortunately, just like smoking cessation, there is no age that is “too late” to start reducing or even completely eliminating alcohol consumption.
Families can support their loved ones by using tools like FindTreatment.gov to access professional alcohol treatment resources that are led by licensed medical providers using research-backed methods.
5. Sleep Hygiene
More and more research is linking sleep deprivation to decreased cognitive function and an increased risk of heart disease, emphasizing the importance of sleep as part of a healthier lifestyle at any age. Older adults, according to the Centers for Disease Control and Prevention (CDC), need roughly 7 to 8 hours of sleep a night (although these needs can vary by individual).
Research suggests it may not be enough to simply get enough sleep, though; getting enough quality sleep and having a consistent sleep schedule are also important. The practice of prioritizing these pillars (i.e., enough sleep, quality sleep, and sleep schedule consistency) is known as sleep hygiene.
Practices that may promote sleep hygiene can include:
- Limiting caffeine consumption
- Going to bed and waking up at roughly the same time each day
- Sleeping in a cool, dark place
- Not drinking alcohol before bedtime (or not drinking at all)
- Limiting screen time before bedtime
6. Regular Exercise
Experts link getting enough physical activity to improved sleep, reduced blood pressure levels, reduced risk of dementia, lower risk of certain types of cancer, and more. Older adults, especially, may benefit from healthcare provider-guided exercise programs as research correlates certain workouts to lower rates of age-related conditions like osteoporosis.
Avista Senior Living communities offer fitness programs designed to meet the needs of residents of all abilities and skill levels, ensuring they can work with their healthcare team to meet their personal exercise goals.
7. Socialization
Maintaining social connections is regularly associated with improved cognitive health, specifically slower rates of cognitive decline. Social connections can come in many forms: living with other people, having weekly board game nights with family, or having a group of friends that gets together weekly over a meal.
At Avista, social connections are at the heart of everything we do. Mealtimes are a place for our residents to chat with friends multiple times a day. Fitness programs are a chance for residents to meet new people while staff get to learn about each resident’s personal goals. Family members are always invited to join our communities for group activities, opening our doors to fresh and familiar faces alike.
8. Healthy Diet
One Harvard study found a link between healthy eating habits in midlife and “healthy aging” patterns, or reaching 70 years of age while “free of chronic disease, and maintaining good cognitive function, mental health, and physical function.” “Healthy eating habits” here refer to a balanced diet, usually a combination of whole grains, fruits, vegetables, lean protein, reduced sodium, and reduced saturated fats (sat fats).
Of course, these guidelines may not apply to every person’s unique situation. Older people can discuss their dietary needs and concerns with a licensed healthcare professional for personalized guidance.
9. Proper Hydration
Proper hydration is important for everyone, but some older adults may face a heightened risk of dehydration due to potential age-related changes to the body, such as not feeling thirst cues as strongly or being more likely to take diuretics.
Ways many families help their aging loved ones get enough hydration on a daily basis include providing them with water-rich foods and ensuring they always have access to drinkable water (e.g., giving them a water bottle with a straw).
10. Fall Prevention
Falling is a major concern for older adults, with the CDC estimating that older people falling results in roughly 3 million ER visits every single year. While falls are common among older people, they aren’t inevitable.
Possible steps to reduce the risk of falls for seniors include:
- Making home modifications like installing grab bars and non-slip mats in bathrooms
- Improving lighting conditions, such as installing motion-detection lighting or voice-activated lighting
- Removing potential tripping hazards like rugs
11. Mental Stimulation
Research shows a link between mental stimulation and improved cognitive function. As cognitive decline while aging is a concern for many people, incorporating daily activities that engage the brain can be part of a healthier aging process. Mental stimulation can come in many forms, from learning new skills like trying a new language to picking up an old hobby like playing an instrument. So long as the activity is fun and challenging, it can provide the stimulation the brain craves.
Supporting Quality of Life at Avista
Our residents are at the center of everything we do. Our communities support older adults’ mental, physical, and social needs through mentally stimulating activities, opportunities for social engagement, nutritious dining, fitness programs, clinical support, and more. This support allows residents to set their own healthy aging goals in an environment that gives them the confidence and tools they need.
Disclaimer: This article is provided for general informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Each individual’s health situation is unique. Readers should consult a licensed healthcare provider for guidance related to their personal health concerns.