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What Does Healthy Ageing Look Like? 10 Essential Tips to Thrive

In the next part of our ageing series, we discuss what healthy ageing actually looks like and tips to help you get there. Jump there now:

• What is Healthy Ageing?

• Why is Healthy Ageing Important?

• What Does Healthy Ageing Look Like?

• What are the Indicators of Healthy Ageing?

• Healthy Ageing vs. Active Ageing

• 10 Tips for Healthy Ageing

What is Healthy Ageing?

The World Health Organisation (WHO) defines healthy ageing as "the process of developing and maintaining the functional ability that enables wellbeing in older age."

While it can be difficult to define healthy ageing, it’s essentially about maintaining well-being and independence as you grow older. It’s not just about avoiding disease but also making sure that you can continue doing what you value in life. 

Maintaining physical, mental and social well-being as you grow older is part of it and while genetics play a role, lifestyle choices significantly impact how well you age.

Why is Healthy Ageing Important?

We’re all going to age — there’s nothing we can do about that — so being able to remain at peak physical and mental conditions for as long as possible, where you’re strong and healthy, is incredibly important. 

Healthy ageing leads to a better quality of life, helping individuals:

• Stay independent longer

• Reduce the risk of chronic diseases

• Maintain mental sharpness

• Stay socially connected

• Enjoy an active and fulfilling life

Further Reading: Ageing 101: The Hallmarks of Ageing

What Does Healthy Ageing Look Like?

Healthy ageing is the ability to:

• Meet basic needs independently

• Learn, grow and make decisions

• Stay mobile and physically active

• Maintain social connections and relationships

• Contribute to family and community life

Everyone's ageing journey is different. Some 80-year-olds have the physical and mental capacity of much younger individuals, while others may require significant support. The key is to develop and maintain functional ability, which depends on a mix of personal health, lifestyle choices and environmental support.

What are the Indicators of Healthy Ageing?

Understanding what healthy ageing looks like can help set personal goals. As for what is considered healthy ageing, key indicators include:

• Physical Health: Mobility, strength, fitness and the absence of chronic diseases.

• Cognitive Health: Clear thinking, memory retention and problem-solving abilities.

• Emotional Well-being: Positive mood, resilience and strong social connections.

• Independence: The ability to perform daily activities without assistance, so having safe and accessible living spaces.

• Social Engagement: Active participation in family, community and hobbies.

• Nutritional Health: Balanced diet and proper hydration

Further Reading: Ageing 102: The Signs of Ageing

Healthy Ageing vs. Active Ageing

• Healthy Ageing focuses on overall well-being, including physical, mental and social health, as well as maintaining independence.

• Active Ageing emphasises staying engaged in society through work, volunteering and social activities to improve your quality of life.

While both approaches promote longevity and well-being, working together to make sure you have a long and fulfilling life, healthy ageing provides a broader framework that includes medical, environmental and lifestyle factors.

10 Tips for Healthy Ageing

Ageing gracefully can be achieved with the right lifestyle choices. Here are 10 healthy ageing tips to help you stay at your best for as long as possible

1. Eat a Nutritious Diet

Healthy eating lowers the risk of diseases and enhances brain function. The Mediterranean and MIND diets, rich in fresh produce, whole grains and healthy fats, support heart and brain health. A study of 21,000 participants linked the Mediterranean diet to a lower risk of sudden cardiac death.

Make sure to also drink plenty of water throughout the day to stay properly hydrated. Proper fluid intake supports digestion, circulation and cognitive function while preventing dehydration-related health issues.

Tip: Increase intake of nutrient-rich foods such as fruits, vegetables, leafy greens, fish, lean proteins and whole grains while reducing processed foods and sugars to prevent chronic diseases like diabetes and heart disease.

Further Reading: Nutrition Anti-Ageing Routine

2. Stay Active

Physical activity improves your longevity and quality of life. A study found that walking 8,000+ steps per day reduced the risk of death by 51 per cent compared to 4,000 steps. Strength training also preserves muscle mass, which is vital for mobility and longevity.

Tip: Do activities like brisk walking, yoga or strength exercises for at least 150 minutes per week to help maintain muscle mass, improve balance and boost cardiovascular health.

3. Get Enough Sleep

Older adults need 7–9 hours of quality sleep per night. Poor sleep has been linked to cognitive decline and increased dementia risk. One study found that those sleeping less than six hours per night had a higher risk of developing Alzheimer’s. Getting a good night’s sleep can help reduce insulin resistance, obesity and heart disease and improve blood sugar levels, creativity and decision-making skills. 

Tip: Maintain a consistent sleep schedule, limit screen time before bed and create a relaxing bedtime routine. Aim for 7–9 hours of quality sleep each night.

Further Reading: The Importance of Sleep

4. Quit Smoking 

Quitting smoking at any age improves health. Research shows that smokers aged 55–74 are three times more likely to die within six years than non-smokers, while older adults who quit smoking between the ages of 45 and 54 live about six years more than those who don’t.

Tip: Seek support from your doctor, nicotine replacement therapy or counselling services.

5. Limit Alcohol and Substance Use

Heavy drinking accelerates ageing and increases health risks. A study found that older adults with alcohol dependence had premature brain ageing and poor heart health. 

Tip: Follow guidelines for alcohol consumption or consider quitting altogether for better long-term health.

6. Manage Stress

Chronic stress alters brain function and increases the risk of Alzheimer’s. Research links high cortisol levels to cognitive decline, with hobbies and activities that bring joy and relaxation helping to lower cortisol levels.

Tip: Practice stress management techniques such as meditation, deep breathing, mindfulness and physical activities like tai chi or walking to manage stress levels.

 

7. Protect Your Mental Health

Depression affects both mental and physical health. A study found that recurrent depression increases the risk of Alzheimer’s. Practice gratitude and self-care, and focus on the positive aspects of life and ageing, as a positive mindset has been linked to lower stress levels, stronger immune function, a lower risk of dementia and a longer lifespan.

Tip: Seek therapy or counselling if experiencing prolonged sadness, loss of interest or anxiety.

8. Go for Regular Check-Ups

Routine medical screenings help detect diseases early. Studies show that regular doctor visits improve quality of life and increase lifespan by identifying health risks before symptoms appear, including hypertension, osteoporosis and diabetes

Tip: Schedule annual check-ups, including dental and vision tests, monitor blood pressure, cholesterol and glucose levels, and stay up to date with vaccinations.

9. Maintain Social Connections

Maintain strong relationships with family, friends and community members. Social interactions help you feel fulfilled, reduce stress and lower the risk of depression and cognitive decline. Loneliness increases the risk of heart disease and cognitive decline. Studies have found that socially isolated older adults had more chronic lung conditions and depression.

Tip: Stay connected with family and friends, join community groups and engage in social activities like volunteering or hobby groups.

Further Reading: Emotional Support and Longevity

10. Maintain Hobbies and Lifelong Learning

Keep your brain sharp by reading, solving puzzles, learning new skills or having stimulating conversations. Lifelong learning and cognitive exercises can reduce the risk of dementia and memory decline. Hobbies promote cognitive health, with a study found that older adults who read or engaged in leisure activities for at least an hour daily had a lower risk of dementia.

Tip: Explore new skills, music, art, or community involvement to stay mentally and socially active.

Healthy ageing reduces the risk of chronic diseases, helps you keep your independence for longer and improves the quality of your life. By following these tips, you can increase your chances of living a longer, healthier, and more fulfilling life.

Further Reading: Ageing 103: The Key Concerns of Ageing

End Note

Healthy ageing is a lifelong process that involves maintaining physical, mental and social health. By staying active, eating well, being social and living in a supportive environment, you can improve your quality of life and independence as you age. 

No matter your starting point, making small positive changes today can significantly impact your future health and longevity.

If you’re looking for help in improving your health from the inside, you might want to consider taking supplements to take alongside the tips above. For example, you can take LPC Neuro, an advanced omega-3 supplement that actually crosses the blood-brain barrier, or you can take Protocol X, a longevity multivitamin targeting your cognitive and anti-ageing concerns.

Check out our full range of supplements here.