By Caitlin Tilley, Dailymail.Com Health Reporter
19:52 December 19, 2023, updated 19:57 December 19, 2023
- Strong social connections, being conscientious and eating well all help
- As well as being honest, it’s also important to maintain a positive outlook on life
- Read more: 7 secrets to living to 100 from a centenarian
Staying healthy should be a lifelong commitment, but it becomes even more urgent in your 50s.
Genetics plays a role, but people’s behavior and attitudes can also influence the extent of aging.
“Aging well means more than just being physically healthy,” said Dr. Teresa Allison, a geriatrician and professor of medicine at the University of California, San Francisco.
Based on the latest science, the American Association of Retired Persons (AARP) has devised a checklist for people in their 50s to see if they’re aging gracefully.
1. Have strong social connections
Older people are at increased risk of feeling lonely because they live alone, are no longer working, and have reduced mobility.
More than a third of adults over the age of 45 are lonely, and a quarter of adults over the age of 65 are socially isolated, according to a report from the National Academies of Sciences, Engineering, and Medicine.
In May, the U.S. Surgeon General announced that loneliness is a public health crisis in the United States, highlighting that social isolation is associated with increased risk of heart disease, stroke, diabetes, depression, and dementia. I warned you.
Research shows that people with strong support systems are happier, healthier, and live longer.
A review of 148 studies found that people with deep social connections had a 50 percent increased chance of survival.
Dr. Allison says, “There’s nothing wrong with being an introvert and preferring to live alone.
“We’re not all extroverts, but we’re all human. None of us are islands and we need each other in different ways.”
AARP advised that people who live alone should try to contact at least one friend or family member each day.
Staying in touch with people is especially important as people reach retirement and no longer have access to a ready-made social circle with work colleagues.
2. You are physically active
People who are physically active and naturally incorporate exercise into their lives are more likely to age healthily, says Dr. James Powers, associate professor of medicine and geriatrician at Vanderbilt University Medical Center. said.
Things like gardening, walking, and pickleball.
It’s not just about keeping your muscles, joints, and heart healthy.
It can also boost your mood, prevent chronic diseases such as dementia, diabetes, and heart disease, and extend your lifespan.
A 2022 study of more than 5,000 older women found that physical activity was associated with a lower risk of death, even for those who are thought to be genetically less likely to live long lives. There was found.
The study also found that sitting for long periods of time may increase your risk of death.
AARP recommends 30 minutes of exercise five days a week, but said any physical activity can make a difference.
Dr. Powers emphasized doing things that are fun, saying, “If you’re not having fun, you’re not going to stick with it.”
He suggested participating in exercise with a friend to increase responsibility and make it more fun.
“The buddy system really works,” he said.
3. I follow a Mediterranean diet.
A huge amount of research has designated the Mediterranean diet as the golden diet.
It mainly contains vegetables, fruits, whole grains, and healthy fats.
A study published last year found that switching from a regular Western diet to a Mediterranean diet may help you live longer, and the earlier in life you start, the better.
But even if you don’t start eating a Mediterranean diet until you’re 60, you can still expect to live another eight years, the study found.
And even if you adopt this diet at age 80, your life expectancy will increase by about three years.
4. Participate in meaningful activities
Research shows that people over 50 who have a sense of purpose have better mental health and live longer lives.
A study of nearly 7,000 adults published in JAMA Network Open in 2019 found that those who scored highest on a scale measuring “purpose in life” outperformed those with lower scores over a four-year period. It was found that the probability of death was low.
Experts believe that participating in activities that are important to you may reduce stress levels and reduce inflammation in the body associated with health issues such as cardiovascular disease.
Dr. Allison: “When we look at older adults living alone who lead rich and meaningful lives, we find that their behaviors reflect their values and identity.”
Dr. Allison, who is in her 50s, said she recently started learning the flute and joined a flute choir in San Francisco.
She said, “Suddenly I have to go somewhere new.” I have to learn new music, and as we get older it’s important to learn new things. I know that.
“I’m meeting new people. And I’m doing community work that leads to community service, because at the end of this work I’m supposed to have a free concert. So everything’s fine. It comes together.”
Dr. Allison suggested figuring out what’s important to you and what you enjoy, and making time for it in your daily routine.
5. Sleep at least 7 hours every night
Sleep is a very important element for healthy aging, and not getting enough sleep increases your chances of developing diseases such as obesity, diabetes, depression, high blood pressure, and heart disease.
Studies have also shown a link between sleep duration and risk of dementia and even death.
Sleep gives your body time to eliminate toxins in your brain and repair damaged nerve connections.
“If you’re not getting enough sleep, you’re not getting that recovery,” says neuropsychologist Karen Miller, Ph.D., senior director of the Brain Health and Lifestyle Program at Pacific Neuroscience Institute in Santa Monica, California. “Hmm.”
“Think about all the great antioxidants you get from vegetables and fruits. If they don’t get seven hours of sleep, they can’t function.”
6. You have a positive outlook
Research shows that people with a positive mental attitude tend to live longer and healthier lives than those with a negative mindset.
“Age is just a number, but how you feel about it is very important,” said geriatrician John Batsis, an associate professor in the UNC School of Medicine’s division of geriatric medicine.
“Some people feel old in their mid to late 60s. Some people feel young in their late 80s. Having a positive outlook and having something to look forward to can really improve your happiness and quality of life.” I will promote it.”
Having a positive outlook on aging has been shown to reduce the risk of dementia and extend lifespan by about seven and a half years, says author Silver Sparks: Thoughts on Growing Older and Smarter. says Meg Selig, a former counselor who studied habit change in “ , said Happy.
It is believed that accepting negative ageist stereotypes can become a self-fulfilling prophecy.
Selig suggested looking at the older people in your life you admire and paying attention to how older people are portrayed positively in the media.
7. You are conscientious
Hard-working people tend to keep their doctor’s appointments, take their medications on time, and avoid harmful habits such as smoking.
A study of about 2,000 people found that conscientious people were 22 percent less likely to develop cognitive impairment.
Further research found that conscientious people had a 35 percent lower risk of premature death.
Some people are naturally more diligent than others, but you can help yourself by tracking things on a calendar and setting reminders.
8. Maintains brain health
Research published in May suggests that cognitive decline in old age may be inevitable.
In the study, adults between the ages of 58 and 86 took three to five classes in subjects such as Spanish, painting, and composition over a three-month period.
By the middle of the study, the participants had already increased their brain power to the level of adults 20 to 30 years younger.
“It’s a use-it-or-lose-it concept,” Dr. Miller said.
“When you learn something new, your memory center lights up like Christmas lights. You stimulate it, creating a loop of new information, and that stimulation is like training your hippocampus.”
