As we come to the close of “Healthy Aging Month” (marked every September), it’s a good time to remember that it doesn’t take a rocket scientist to figure out how to support your physical and cognitive health as you get older (though there is an entire entrepreneurial, science-based industry focused on extending life expectancy well beyond current limits). If your goal is to maintain and extend your health span for as long as you can, while minimizing the period of time you live with the illness or disability, then there are basic aspects of everyday living you need to pay attention to- and then, if needed, reassess your lifestyle and habits to support better functional and biological health. So what does that mean? An array of experts has weighed in on the critical factors and we’ll review a few of those expert lists. But as a starting point, almost every aging expert will suggest you ask yourself some basic questions: Are you eating and drinking well? Are you physically active? Are you socially connected with family or friends? And are you challenging your brain? If your answer to one or more of these is no, then your odds of aging in a vital, productive, and functional way may be diminished. So let’s dive into some of those expert ideas.

A recent podcast from the American Medical Association (“What doctors wish patients knew about healthy aging”) echoed these basic questions, and added a few extra considerations: Are you staying up to date on preventive care, such as disease screenings and vaccinations? And are you taking your “health literacy” seriously and educating yourself (you likely are if you are a regular agebuzz reader!). US News & World Report recently surveyed over 50 health experts to gain a consensus on the top health habits and trends for healthy aging right now. No big surprise that a healthy diet and physical activity vied for the top spot, with nearly half of the experts prioritizing exercise (including strength training) as the most important factor for healthy aging these days.

While US adults are living longer than they used to, as one expert stated, “We’re living longer in sickness.” So what are the most common mistakes many of us are making when it comes to healthy aging? We’re not physically active, we’re eating too many processed foods, we’re not getting good sleep, and many of us are, unfortunately, still smoking. All of these can add up to more disease and disability if you’re not careful. What do these experts say is less important? They suggest you not worry about your screentime, your social media use, or maximizing your vitamins and other supplements. In another accompanying post, US News listed 9 proven healthy aging tips, all of which can be within your control if you put your mind (and body) to it. Beyond the basics we already mentioned (food, exercise, sleep, and smoking), this list includes such behavioral advice as learning to be resilient, reducing your stress, living with purpose, and limiting your sun exposure. 

Across the pond, the BBC Science Focus website has compiled additional professional advice on healthy aging from noted experts Andrew Steele and Morten Scheibye-Knudsen. Steele, the author of the best-selling book, Ageless: The New Science of Getting Older Without Getting Old, provides examples of 9 simple- and science-based- ways to reverse your biological age and support your health span. While he suggests you check in with yourself to see how you’re aging (how are you doing standing on one leg these days?), his healthy aging advice focuses on some basic essentials- including strength training and healthy eating. What else is he betting on? Every day, easy habits like brushing your teeth, using sunscreen and wearing sunglasses (UV light can damage eyes as well as skin), washing your hands, and saving your money for things other than expensive trends that won’t do as much for you as these basics. Dr. Morten Scheibye-Knudsen does veer into a bit more cutting-edge, less proven tactics that will perhaps be borne out by future research (in fact, he tests many of these experimental ideas on himself). Among his more accessible (and easy to adapt) ideas? Prioritize your social life, enjoy your coffee-drinking habit, and eat more chocolate (dark, please). If those factors can expand our health span, then maybe there’s hope for us all!