If you were to ask 100 older adults whether they want to age well or age poorly, we all know how they would respond. After all, no one ever said, “As I grow older, I want to feel lousy!”  We all want to age well, or so we say. 

But are we willing to take the steps and make the lifestyle changes that aging well demands? That’s a different question. Today we’re taking a look at the topic of aging well through the lens of this recent article we discovered from Kiplinger.  Reporter Martha McCully explored current research and compiled a list of nine tips we should follow if healthier aging is our goal. Following these tips may not guarantee a longer, healthier life, it’s true. But taken as a whole, these common-sense tips appear to represent a positive blueprint to help us age more successfully. 

“Aging well requires you to stay on your toes,” McCully writes. That’s because health research seems to change constantly. Coffee – yes or no? Red meat: often, seldom, or never? Alcohol: okay in moderation or never a good idea? Fortunately, McCully’s article avoids fads in favor of what she calls “tried-and-true tips that have withstood the test of time.” Let’s take a look. 

Tip #1: Aging Well Means Reading Food Labels 

We all know that a nourishing diet is an indicator of overall health, but McCully takes it a step further right at the top of her list by focusing in on avoiding ultra-processed foods as much as possible as you age, since they “are linked to gastrointestinal issues, heart disease, Type 2 diabetes, and some cancers and are also associated with food addiction.” 

Checking the list of ingredients in any given food is a must. Some of the worst culprits are high fructose corn syrup, hydrogenated oils, added sugars, and excess sodium. McCully also recommends avoiding gum acacia, ester gum, soy protein isolate, soy lecithin, and artificial flavors and colors. Food dyes like Red Dye No. 3 are facing being banned from foods in 2027 because they are linked to cancers and other problems, according to the FDA.   

“The best strategy is to shop the outer aisles of grocery stores where you find fruits, vegetables, lean meats and fish and dairy,” McCully writes. “A different way to approach healthy eating is to focus on adding beneficial foods into your diet (plants and protein), so you’re filling up on what’s good for you and less likely to reach for chips and unhealthy dips.” 

Tip #2: Aging Well Includes Consistent, High-Quality Sleep 

The importance of sleep on our health and longevity cannot be overstated, yet it’s often overlooked. McCully writes, “[Sleep is] free, requires no talent, lowers anxiety, boosts memory and mood, lowers the risk of Type 2 diabetes, dementia and Alzheimer’s, strengthens immunity, helps clear out potentially neurotoxic waste and protects the heart.”  

What’s not to like, right?  

But still, stress and bad habits can get in the way of a good night’s sleep. So how do you improve your nocturnal health? 

McCully recommends reserving the bedroom for sleep only. So, no TV, work, or meals in bed. Treat your bedroom like a cave – “cool (under 70°F) and dark,” says McCully. Spend 10-30 minutes in sunlight every morning, avoid blue light from screens before bed, and skip caffeine after 2pm. 

“Lastly, alcohol may help you fall asleep, but it’s one of the biggest sleep disrupters there is,” McCully adds. Best to avoid reliance on drinking as a sleep aid. 

Tip #3: Aging Well Means Staying Connected with Others 

“The former Surgeon General declared social isolation an epidemic, equating the long-term health effects to smoking or obesity,” McCully warns. “Loneliness correlates to a 60 percent risk of premature death.” Experts say this is because loneliness weakens the immune system and increases the risk of serious issues like depression, anxiety, suicidal thoughts, heart disease, dementia, and stroke.  

The former Surgeon General also warns about the dangers associated with living inside what are commonly called “digital silos” – isolated environments where social media represents your only outlet.  Instead, he cites the valuable pillars of community: relationships, purpose and service, and the core virtue of love. Most importantly, don’t go it alone.  

McCully writes, “Those with more social ties lower their cortisol–the so-called ‘stress hormone.’ Close relationships are the single most important factor in predicting long-term happiness and health — more than wealth, intelligence, genes or social status.” 

Tip #4: Aging Well Means Reducing Levels of Stress 

While stress in itself is a normal part of daily life, chronic stress over a protracted period of time can really add up and do damage. “Over the long haul, stress wreaks havoc on health and longevity,” McCully writes. “Researchers have found that women with higher perceived levels of stress aged 10 years faster than those with normal stress. Some doctors look at health as resiliency.” 

Kiplinger’s McCully spoke with Dr. Molly Maloof, who practices medicine in Jackson, Wyoming. As she puts it, “The true measure of health is all about bouncing back after getting hit with a stressor.” To help with this, Maloof suggests breathwork, yoga and meditation with a mantra, which has been shown to reduce the breathing rate and lower blood pressure.  

“There are tons of free apps,” she says. “There’s really no excuse.” 

Tip #5: Aging Well Includes Regular Medical Checkups 

You know what they say about an ounce of prevention. Staying on top of your health through regular checkups and screenings can go a long way toward helping you remain at least one step ahead of health issues, genetic red flags, and illnesses that may arise as you age.  

“One study found that a 10 percentage-point increase in cancer screenings can prevent deaths in large numbers of those with lung, colorectal, breast and cervical cancers,” McCully notes.  

She suggests blood pressure monitoring, diabetes screenings, bone density scans, flu shots and other vaccines, plus mental health checkups to help catch and track problems as early as possible. “And remember,” she adds, “many preventive screenings are required to be covered by insurance, including mammograms and some other cancer screenings and blood tests. Take advantage of the preventative services covered by Medicare.” 

Tip #6: Aging Well Means Exercise – Including Some Weight Training 

Yes indeed, you knew it was coming! But it’s worth repeating: exercise helps maintain a healthy weight and keeps the heart and brain healthy. While walking and other aerobic exercise is good, resistance training involve some age-appropriate weights matters, too.  

McCully explains, “As people age, they naturally lose muscle; it’s called sarcopenia. Frailty is a strong predictor of disability and death in older people because you can’t stop a fall if you’re frail. Strength training is one of the most effective ways to prevent muscle loss as we age; a six-week program can increase muscle quality and the ability to function.” 

She adds that there are plenty of mobile apps like the 7 Minute Workout to lead a beginner through a strength workout. “It’s never too late to start,” she writes. “Even modest changes in physical fitness in previously sedentary people lead to major improvements in health and a lowered risk of death.”   

We should also mention that most senior centers offer free or inexpensive exercise classes – a good chance for you to improve health and build new friendships at the same time. 

Tip #7: Aging Well Includes Cutting Back on Alcohol 

As time passes, it just seems that more and more sources are confirming that alcohol is just not good for you. “It’s now tied to at least seven types of cancer, and the Surgeon General [has] called for a warning label on packages, as with tobacco,” McCully writes. “Excessive alcohol consumption is a risk factor for dementia and cardiovascular health and not great for mood or motivation. It also disrupts sleep.” 

What if you just want to drink a little bit, or in moderation? McCully says that no amount of alcohol is risk-free. “There are plenty of ways to cut back,” she adds. “Non-alcoholic beers, wines and ‘spirits’ can substitute for the hard stuff to help you enjoy a ‘mocktail hour.’” 

Tip #8: Aging Well Includes Dealing with Hearing Loss 

Recent research has brought attention to the surprising link between hearing loss and the risk for dementia. “The Lancet Commission, which says that up to 45 percent of dementia may be preventable, reports that hearing loss contributes to 7 percent of dementia cases,” McCully writes. That represents nearly half a million dementia diagnoses in the U.S. alone! 

Aside from this, hearing loss also creates social isolation which can lead to anxiety, depression, strained relationships, and even safety risks from not hearing alarms or doorbells.  

McCully recognizes that hearing aids can be somewhat stigmatized, but thankfully are becoming more mainstream now that they’re available without prescription and have been since 2022. Last year, McCully adds, “the Food and Drug Administration also approved Apple’s Hearing Aid Feature (HAF) as the first over-the-counter hearing aid software. It works with AirPods Pro 2 earpods and iOS 18-compatible iPhones and iPads.” 

Tip #9: Aging Well May Include Hormone Replacement Therapy 

McCully recognizes that Hormone Replacement Therapy is a tricky subject that has received a bad reputation over the years, thanks in part to a 2002 study that physician Peter Attia says “demonized” the use of hormones by menopausal and postmenopausal women. But Attia, who wrote the book Outlive: The Science and Art of Longevity, says that the positive benefits of such therapy were rarely communicated to the public.  

According to the North American Menopause Society, Not only is HRT the most effective treatment for menopause symptoms,  but it also reduces the risk of death from heart disease and death, and it protects our bones. As Attia puts it: There have been zero additional breast cancer deaths due to HRT, “but I’m positive we could point to additional deaths due to hip fractures.” 

And by the way, men can benefit as well from male hormone therapy. (Editor’s note: just make sure you check out the risks as well as the benefits.) 

Rajiv Nagaich – Your Retirement Planning Coach and Guide 

The long-awaited book by Rajiv Nagaich, called Your Retirement: Dream or Disaster, has been released and is now available to the public. Retirement: Dream or Disaster joins Rajiv’s ground-breaking DVD series and workbook, Master Your Future, as a powerful planning tool in your retirement toolbox. As a friend of AgingOptions, we know you’ll want to get your copy and spread the word.  

You’ve heard Rajiv say it repeatedly: 70 percent of retirement plans will fail. If you know someone whose retirement turned into a nightmare when they were forced into a nursing home, went broke paying for care, or became a burden to their families – and you want to make sure it doesn’t happen to you – then this book is must-read. 

Through stories, examples, and personal insights, Rajiv takes us along on his journey of expanding awareness about a problem that few are willing to talk about, yet it’s one that results in millions of Americans sleepwalking their way into their worst nightmares about aging. Rajiv lays bare the shortcomings of traditional retirement planning advice, exposes the biases many professionals have about what is best for older adults, and much more. 

Rajiv then offers a solution: LifePlanning, his groundbreaking approach to retirement planning. Rajiv explains the essential planning steps and, most importantly, how to develop the framework for these elements to work in concert toward your most deeply held retirement goals.  

Your retirement can be the exciting and fulfilling life you’ve always wanted it to be. Start by reading and sharing Rajiv’s important message. And remember, Age On, everyone! 

(originally reported at www.kiplinger.com)