Even in reasonably healthy individuals, aging is naturally associated with significant shifts in body composition, most notably a progressive loss of muscle mass related to nutritional, inflammatory, and hormonal factors.  Most of us are aware of the positive benefit of exercise at any age, but I think we’ve long underestimated the importance of maintaining and building strength.  I strongly encourage all of my patients, especially older individuals, to incorporate resistance training (using either dumbbells or their own body weight) at least 2-3 days/week.  It would be inaccurate to say that just walking or steady-state movement is enough if we’re truly aiming for a goal of vitality rather than merely longevity.

Balance training, through yoga or tai chi (for example), is also imperative to ward off the potential fall risk associated with aging. Hip fractures related to falls in elderly patients can set off a cascade of serious health complications, including blood clots, pneumonia, depression, and progressive loss of functionality.  

There is no one-size-fits-all nutritional recommendation for optimized long-term health.  A predominantly plant-based diet is arguably the best option for those at risk for cardiovascular disease, while a high-fat, low-carbohydrate diet may offer better protection against dementia.  Aiming to reduce the classic culprits for inflammation (sugar, alcohol, and processed foods) is always advised.  

Beyond the scope of physical wellness, there’s widespread understanding that living a long and healthy life is largely dependent on psychological well-being.  Having social connections and a sense of purpose contributes substantially to one’s ability to thrive, even in the midst of health-related challenges or limitations.  We could eat the perfect diet, exercise every day, and vigorously perform mental brain games, but these strategies offer very little in the grand scheme of things if performed in a vacuum.  Humans are inherently social beings, and the need for community support becomes all the more significant upon entering the later years of life.