Embracing Healthy Aging: A Comprehensive Guide
- Gail McShan-Elly
- Sep 16
- 3 min read
Updated: Sep 23
In today’s youth-oriented society, aging is often perceived negatively and as something to fight against, like an enemy. Aging is not an enemy; it is a blessing and a privilege. Given the choice, growing old is preferable to dying young.
As you prepare to live your best life as you age, several important factors can help you navigate aging and maintain a healthy, fulfilling life.
Understanding the Health Challenges of Aging
As we age, the risk of developing chronic diseases such as heart disease and cancer increases. Aging also increases the likelihood of experiencing health conditions related to changes in bone and muscle mass, including osteoporosis (loss of bone mass) and sarcopenia (loss of muscle mass).
Eat Nutritious Food
Adults 60 and older may start this life stage with excess body weight. To prevent additional weight gain, due to reduced physical activity, slower metabolism, and loss of bone and muscle mass, you need to stay mindful of your caloric intake as you now need fewer calories.
Limit consumption of processed foods and those high in sodium and sugar. Instead, focus on eating fruits, vegetables, whole grains, lean proteins such as fish and poultry, and healthy fats from sources like olive oil, nuts, and seeds. Staying hydrated is essential, as your sense of thirst may decrease with age.
Make Physical Activity a Priority
Aim for at least 150 minutes of moderate exercise each week. Incorporate strength training twice a week to help preserve muscle mass and bone density. If possible, add exercises to improve balance and flexibility, which can help prevent falls.
Keep Your Brain Active
Engage your mind by reading, learning new skills, and playing strategy games or puzzles. Social interaction is equally important—make time to chat with family and friends, volunteer, or join clubs and groups. Maintaining strong social connections supports cognitive health.
Make Sleep a Priority
Attempt to get 7-9 hours of sleep each night. Be aware of sleep issues such as sleep apnea or insomnia and consult your doctor for treatment options. Establish a relaxing bedtime routine and limit screen time before going to bed.
Prioritize Preventive Healthcare
Stay current with age-appropriate health screenings, including mammograms, bone density tests, and colonoscopies. Your immune system weakens as you age, making it harder to fight viruses. Vaccines help train and strengthen your immune response. Stay up to date on vaccines for shingles, pneumonia, COVID-19, and the flu.
Manage chronic conditions like arthritis, diabetes, and hypertension. Avoid harmful habits like smoking—quitting at any age is beneficial. Limit or avoid alcohol, and only use medications prescribed by your doctor, and review them regularly with your healthcare provider.
Manage Stress and Mental Health
Practice gratitude, meditation, and deep breathing to manage stress. Engage in hobbies, both old and new, to maintain a sense of purpose. If you experience depression, anxiety, or ongoing sadness, reach out to a professional for support.
Make Your Living Environment Safe
To reduce the risk of falls at home, remove rugs and install additional lighting and grab bars where needed. Consider mobility aids such as walkers, canes, or rollators if mobility becomes a challenge.
Embrace Purpose and Change
As Heather Creekmore articulates in her 30-day devotional for women, “Aging Gratefully,” she observes that aging encompasses more than adjusting lifestyle habits or monitoring daily weather conditions. Rather than slowing down, we increase our momentum—not with hurried accumulation of possessions and experiences as in early adulthood, but by pursuing purposeful goals.
Change is a fundamental aspect of life. By accepting change and seeking meaningful purpose, you can successfully navigate and flourish during the aging process.
Resources
Below are a few helpful links on healthy aging.
You’re invited to check out our wellness app, HNC Wellcore, with a free 30-day trial. Simply click here and use the code HNCWELL to begin making steps on your journey to wellness!
The Future of Connection for Women
Gail McShan-Elly
I am a writer for hire who specializes in health, careers, and financial empowerment. I have a background in Banking and Communications and work closely with businesses to provide digital marketing content. I can be reached at mcshanellyg@yahoo.com.
