Four Steps to Healthy Aging

“Age fast, age slow—it’s up to you.” – Kenneth H. Cooper, MD, MPH, Cooper Aerobics Founder & Chairman

What is Healthy Aging?

Healthy aging is the process of maintaining good physical, mental and social health and well-being as we grow older. It’s never too late to improve your health and maintain health-promoting habits in your later years.

Is there a secret to healthy aging? Research from the SuperAging Research Initiative (a multi-state study on “superagers,” individuals who are 80 years and older with cognitive function comparable to an average person who is middle-aged) finds staying active and engaged is a common thread among superagers, even more than their counterparts decades younger. That’s great news for those of us who wish to not only improve our lifespan but also our healthspan. It’s not just about living longer; it’s about staying healthier to enjoy the later decades of life. The ability to keep up with our grandchildren, travel, take long walks and even carry our groceries cannot be taken for granted.

In Dr. Kenneth Cooper’s book, Grow Healthier as You Grow Older, he emphasizes the importance of the following for healthy aging:

• Physical and mental health markers such as cholesterol, blood pressure, blood glucose, weight and waist circumference
• Nutrition
• Physical activity
• Strength and balance
• Stress management
• Adequate sleep
• Maintaining social connections

These make up four important steps to healthy aging.

1. Move More and Muscle Up

As you age, you naturally lose lean body mass and therefore need to strength train and consume more protein than in your younger years. Protein needs are closer to 0.45-0.57 grams per pound body weight. For example, a 150-pound person needs 68-86 grams per day of protein.

• 3 oz. chicken breast = 26 grams
• 6 oz. Greek yogurt = 15-18 grams
• 1 oz. nuts = 6 grams
• 1 egg = 6 grams

You can take steps to lower your risk of diabetes, heart disease, high blood glucose, osteoporosis and cognitive decline by moving more throughout the day and reducing sedentary time. If you’re not already doing so, join a class or hire a personal trainer for guidance in muscle strengthening and core/balance exercises. This will also help you live more safely and independently by avoiding falls and injuries that are more prone in the later stages in life. Cooper Fitness Center offers personal training; learn more here.

2. Enjoy More Whole and Plant-based Foods

Eating plant-based and whole foods doesn’t equate to a strict vegetarian diet or absolutely zero processed foods. You simply want to choose more foods “close to nature” such as:

• Fruit
• Vegetables
• Whole grains
• Beans and legumes
• Nuts and seeds

It’s best to reduce animal food sources overall as well as many processed foods. When choosing animal-based proteins select leaner meats such as:

• Fish
• Chicken
• Turkey breast
• Lean cuts of red meat (but also less red meat overall)
• Lower fat dairy such as low-fat Greek yogurt and reduced-fat cheeses

Focus on healthy fats such as omega-3 rich fats in seafood (think salmon, tuna, halibut and sea bass to name a few) and in plant sources such as soy, walnuts and flaxseeds. Omega-3s are anti-inflammatory which has a whole host of health benefits from lowering LDL cholesterol levels, decreasing triglycerides and reducing cognitive decline.

For nutrition guidance, Cooper Clinic’s registered dietitian nutritionists can build a personalized plan of action to meet your needs for nutrition, health and wellness.

3. Get Your ZZZs

It’s recommended to get seven to nine hours of sleep a night. Aside from the number of hours needed, it should also be restful and restorative. People who obtain less than seven hours of good sleep are more likely to have issues with high blood pressure, high blood sugar, stress and disruptions in metabolism which lead to becoming overweight and the health consequences therein. A good night’s sleep consistently makes a big difference in your health and well-being. If needed, seek professional help from Cooper Clinic Sleep Medicine and learn more about bettering your sleep.

4. Stay Connected and Joyspan

Enjoy social time with friends and family. People who are socially connected tend to have sharper thinking and less memory issues as they age. It’s also good for stress management. Keep your brain and body sharp and fit by joining an exercise class, try a new hobby or book club as an opportunity to meet others, attend lectures of interest or participate in a religious/spiritual group. It’s never too late to learn new things and meet new people.

Joyspan is a term coined by Kerry Burnight, PhD, author of Joyspan: The Art and Science of Thriving in Life’s Second Half. She says a life well lived is not equal to a lengthy lifespan; one has to like their life, too! Through her years of research of older adults, even when faced with health problems and challenges, Burnight found older adults can thrive because they, “grow, adapt, give and connect.” Life can be longer and joyful at the same time, despite the challenges that face us throughout our lives. Watch Dr. Kenneth Cooper share how his Get Cooperized™ guidelines have helped him and many others continue to stay healthy as they age. Learn more ways to help improve your overall health by visiting getcooperized.com.  

Aging is a factor we cannot avoid in life, by incorporating exercise, plant-based foods, improving your sleep and continuing to stay social, these steps can help you live a longer and healthier life.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Elana Paddock, RDN, LD, CDCES, CHWC, and Cooper Clinic Nutrition.