Aging is a natural part of life, but how you age is influenced by the choices you make every day. September is Healthy Aging Month, and it’s the perfect time to focus on habits that help you stay strong, mentally sharp, and engaged in life at every stage. Whether you’re in your 40s, 60s, or beyond, taking proactive steps now can significantly improve your health and quality of life in the years ahead.
Healthy aging isn’t about trying to look younger—it’s about feeling your best, maintaining independence, and staying active in mind and body. With the right approach, you can reduce your risk of chronic disease, protect your brain health, and keep doing the things you love.
Top Steps You Can Take to Support Healthy Aging
Here are seven tangible steps you can start today to support healthy aging—each backed by science and tied to practical action.
1. Stay on Top of Preventive Care
Regular check-ups are one of the most important ways to support healthy aging. Primary care providers can catch health issues early—often before symptoms appear—and help manage existing conditions like high blood pressure, diabetes, or arthritis.
Action Steps:
- Schedule your annual wellness visit with your primary care provider.
- Stay current on vaccines such as flu, shingles, pneumonia, and COVID boosters.
- Ask your provider about recommended screenings for your age group, including cholesterol, blood pressure, bone density, and certain cancers.
Why it matters: Preventive care can extend your life and improve quality of life. According to the CDC, routine screenings and vaccinations can prevent many serious health problems before they become harder to treat.
2. Prioritize a Balanced, Nutrient-Rich Diet
Nutrition plays a vital role in healthy aging, influencing everything from bone strength to brain function. As you age, your body needs fewer calories but more nutrients to support cellular repair, maintain muscle mass, and prevent inflammation.
Action Steps:
- Fill half your plate with fruits and vegetables in a variety of colors.
- Include lean proteins like fish, poultry, beans, and low-fat dairy to help maintain muscle mass.
- Choose whole grains for steady energy and digestive health.
- Limit processed foods high in added sugar and unhealthy fats.
- Special focus: Diets like the MIND diet—a hybrid of the Mediterranean and DASH diets—are linked to lower
- Alzheimer’s risk. This eating pattern emphasizes leafy greens, berries, nuts, olive oil, and fish.
Why it matters: Research from the National Institute on Aging shows that nutrient-rich diets reduce the risk of heart disease, stroke, type 2 diabetes, and cognitive decline.
3. Keep Moving—Daily
Physical activity is one of the most powerful ways to support healthy aging. Exercise maintains muscle strength, supports heart health, and reduces the risk of falls.
Action Steps:
- Aim for 150 minutes of moderate aerobic activity per week, such as brisk walking or cycling.
- Incorporate strength training 2–3 times per week to preserve muscle mass and bone density.
- Add balance exercises like tai chi or yoga to reduce fall risk.
Why it matters: According to the National Council on Aging, regular exercise reduces the risk of falls by 23% and can lower the risk of cognitive decline by up to 30%.
4. Support Brain Health and Cognitive Function
Your brain needs just as much attention as your body when it comes to aging well. Cognitive health is influenced by both lifestyle and medical factors.
Action Steps:
- Engage in mentally stimulating activities like puzzles, reading, learning a new skill, or playing a musical instrument.
- Stay socially connected to friends, family, and community groups.
- Prioritize quality sleep—7–9 hours per night—for memory consolidation and emotional balance.
- Special tip: If you notice changes in memory, thinking, or mood, talk to your provider. Early evaluation can help identify conditions like mild cognitive impairment or depression, which are treatable.
Why it matters: Alzheimer’s and other dementias are not an inevitable part of aging. The Alzheimer’s Association reports that lifestyle changes can significantly delay or reduce risk.
5. Manage Pain Proactively
Chronic pain is common in older adults—whether from arthritis, past injuries, or other health conditions. Left unmanaged, pain can limit mobility, impact mood, and reduce quality of life.
Action Steps:
- Work with your provider to identify the cause of pain and develop a personalized treatment plan.
- Consider non-medication approaches like physical therapy, biofeedback, acupuncture, or anti-inflammatory nutrition.
- Address mental health impacts of chronic pain through counseling or behavioral health support.
Why it matters: The NIH estimates that about 50% of older adults live with chronic pain, but many do not receive adequate treatment. Effective pain management helps maintain independence and activity levels.
6. Protect Your Emotional and Mental Well-Being
Mental health is a cornerstone of healthy aging. Depression, anxiety, and loneliness can have a direct impact on physical health, including immune function and heart health.
Action Steps:
- Stay socially engaged—volunteer, join a club, or connect with loved ones regularly.
- Practice stress-reducing activities like meditation, deep breathing, or gentle yoga.
- Seek help from a mental health professional if you experience persistent sadness, anxiety, or isolation.
- Special focus: A geriatric psychiatrist specializes in mental health care for older adults, addressing complex needs related to memory, mood, and medications.
Why it matters: Up to 20% of adults aged 55+ experience some type of mental health concern, but nearly two-thirds do not receive treatment. Early intervention improves outcomes.
7. Make Your Home and Lifestyle Safer
Aging well includes reducing the risk of injury and creating an environment that supports independence.
Action Steps:
- Install grab bars in bathrooms and ensure good lighting in hallways and stairs.
- Remove tripping hazards like loose rugs or clutter.
- Have your vision and hearing checked regularly.
Why it matters: Falls are the leading cause of injury-related death among adults aged 65+, according to the CDC. Simple home modifications can make a significant difference.
Healthy Aging Is a Lifelong Commitment
You don’t have to overhaul your life overnight. Instead, start with one or two small, tangible changes today, and build from there. Every healthy choice you make now—whether it’s eating more vegetables, calling your doctor for a check-up, or going for a walk—pays dividends in the years to come.
At our practice, we support healthy aging with:
- Primary care for preventive screenings, chronic disease management, and coordination of care.
- Nutrition services to create personalized eating plans that support bone, brain, and heart health.
- Behavioral health services, including geriatric psychiatry, to address the emotional and cognitive aspects of aging.
Your aging journey is unique, and we’re here to help you make it as healthy, active, and fulfilling as possible.
Take the first step today—schedule your annual wellness visit and start building your personalized healthy aging plan!
