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Aging is inevitable. But the goal of increasing your healthspan is to limit the amount of time you spend living with long-term diseases or disabilities related to aging, Church says.
The most effective ways to do that involve focusing on four key areas: exercise, diet, sleep, and psychosocial health. “None of these has to be done to an extreme degree,” Church says, noting that consistency is more important.
1. Prioritize Eating Whole Foods
2. Eat Plenty of Protein
3. Have an ‘Exercise Snack’
All types of physical activity are good for your healthspan. Aerobic exercise improves your heart health, strength training builds muscle and bone strength, and more-meditative practices like yoga and tai chi improve flexibility and balance, Devons says.
That might look like taking a dance break from work, doing a few minutes of gardening, taking a quick walk around the block, or even parking farther away from the store while running errands. Ultimately, it’s about finding a form of movement you enjoy, and then doing just a little bit more of it. “There is a way to increase activity and exercise in all stages of life,” Church says.
4. Socialize
As much as you can, find ways to stay involved in your community. “Fostering strong social connections and having strong social engagement have been linked to improved health and lifespan,” Church says.
5. Get Regular Checkups
Seeing a healthcare provider regularly means you’ll be better prepared to ward off illnesses before they start, as well as minimize symptoms or debilitation from them, Devons says.
A provider will make sure you’re on track for all your recommended vaccines, which can help you avoid diseases that could diminish your quality of life. They’ll also ensure you’re being screened appropriately for concerns like cancer, high blood pressure, diabetes, high cholesterol, and other conditions that may be easier to treat when detected early, she says.
“This regular medical attention is a continuous process,” Devons adds. “Proactive ‘maintenance’ is incredibly important; it helps sustain health and independence, providing a sense of pride and acting as a powerful motivator to continue thriving.”
6. Stick to a Regular Bedtime
7. Seek Out Mental Health Support
“For many seniors, managing anxiety and depression can significantly help them come to terms with where they are and enjoy their later years,” Devons says. This might also look like getting talk therapy for mental health, joining group therapy, taking medication under the guidance of a psychiatrist, or finding a local or virtual support group.
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