AARP Hearing Center
Are There Any Things I Can Do to Slow Aging?
A doctor’s advice, based on decades of practice and the latest science
James Yates
I want to take good care of myself as I get older. What are your top five strategies for slowing aging?
Aging well isn’t about turning back time; it’s about making the most of every minute going forward. In medical science, we talk about two big players that move us along the road. The first one is inflammation, which is our body’s reaction to perceived harm. The second is isolation, the experience of being socially disconnected. These two factors don’t exist on parallel tracks; they are intertwined, like a braid.
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Dozens of common age-related conditions are linked to inflammation, among them loss of vision and hearing, cardiovascular diseases, malignancy and arthritis. Health problems such as those can end up isolating us.
For example, if you have difficulty hearing or are dealing with pain, you’ll be more likely to stay home rather than go out with friends or family. That’s why we need to address inflammation and isolation, together, in order to improve our quality of aging.
How do we manage that? I work with what I call “The Five Pillars.” Each mounts a sturdy defense against the harmful effects of inflammation and isolation. Here’s a little information about each of them.
1. Get plenty of exercise
Any type of exercise you enjoy that doesn’t compromise your well-being will do, but walking is a great choice. I read a study that found that older adults who logged at least 150 minutes of walking a week had DNA structures equivalent to those of someone 6½ to 7½ years younger.
2. Eat a healthy diet
Choosing healthy foods is crucial. If you don’t eat well, your body isn’t going to move well. I recommend the Mediterranean Diet, which focuses on anti-inflammatory foods and has been shown to slow aging and help prevent frailty.
The Mediterranean Diet is rich in fish, olive oil, nuts and grains; dark leafy vegetables like kale, spinach and chard; and legumes such as beans, lentils and chickpeas. Remember to include plenty of protein, which can be found in fatty fish like salmon, tuna and mackerel, as well as legumes and seeds. You want to avoid proinflammatory triggers such as sugar, processed foods and alcohol.
3. Get restorative sleep
Sleep is the third pillar. Older adults should get between seven and eight hours of sleep a night. If you don’t get enough sleep, you’ll increase your risk over time of developing diabetes, high blood pressure, heart disease and other illnesses. There are more complications still. For instance, when you’re sleepy, you have less energy to be out in the world. And exhaustion can increase your chance of falling and negatively affect your memory and concentration.
Having a hard time getting that crucial shut-eye? Check out 7 Surprising Secrets to a Good Night’s Sleep.
4. Reduce anxiety and stress
Our emotional state is critical in preventing inflammation and isolation. That’s why during annual exams I always ask my patients, “Is anxiety, depression or stress keeping you from going out and enjoying life?”
Stress, for example, can worsen or increase the risk of disorders such as obesity, diabetes, heart conditions, even Alzheimer’s disease. If you’re thinking about reaching out to a therapist, check the website of the American Psychological Association, which lists licensed professionals by ZIP code.
5. Take care of your skin
Finally, too many people ignore their body’s largest organ: the skin. A lot happens to our skin as we get older, and it isn’t just cosmetic. There’s a reduction in sensation, and it takes longer for bruises and wounds to heal. Inflammation can be responsible for infections, eczema, psoriasis, itching and stinging. Those conditions can make a person self-conscious and uncomfortable and ultimately lead to isolation. To protect your aging skin, I recommend scheduling annual visits with a dermatologist.
You can’t stop the clock, but you can control how it ticks. Being active, healthy eating, sleeping deeply, staying emotionally plugged in and caring for your skin aren’t just habits; they’re lifelines. They connect you to others, lower the internal fire of inflammation and keep your spark alive.
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