September is Healthy Aging Month and Alzheimer’s Month
Aging is a natural part of life, but not everyone ages the same way. Some people can maintain their physical and cognitive health late into their senior years. However, others struggle earlier on with problems related to aging, including Alzheimer’s Disease. Luckily there are many habits that can help you age in a healthy way and avoid chronic aging-related conditions like Alzheimer’s.
In honor of September’s status as Healthy Aging Month and World Alzheimer’s Month, here’s what you need to know about healthy aging habits and tips that can help you avoid developing Alzheimer’s disease.
What is healthy aging?
The notion of “health” can be a subjective term. The concept of health for one person may look different than the health of another person. However, in the most general terms, healthy aging relates to keeping your body in its most optimal condition possible. A healthy lifestyle can help enable you to continue doing the things you like to do and live a higher quality of life.
Healthy aging is a goal that should be shared by everyone. When you focus on aging in a healthy manner, the positive side effect of this pursuit is that you may experience fewer chronic diseases and fewer health-related challenges during your senior years. Not every factor of healthy aging is in your control—your genetics do dictate some of your health and longevity.
However, you are very much in control of what you eat, how you move your body, and how you spend your time. These positive habits all factor into helping you age in a healthy way.
Top tips for healthy aging
Preparing for the senior years should start long before you reach your fifth or sixth decade. However, it’s never too late to start with a change in your routine. To stay well throughout your life, the National Institutes of Health (NIH) suggests you start with these healthy habits today:
- Embrace physical activity. Researchers have shown that people who move more frequently throughout the day have a lower risk of death overall, and they have lower rates of illnesses such as high blood pressure and type 2 diabetes. Weight resistance training can help you maintain your muscle mass and enjoy a longer lifespan.
- Eat foods that fuel your body and brain. Every time you put food into your body, you are either supporting your health goals or counteracting them. What you eat and how much it can greatly influence your ability to age in a healthy way. Researchers recommend a Mediterranean-style diet, with lots of fresh vegetables and fruits, whole grains, fish, and healthy fats. Other diets that can help you age in a healthy way include the DASH diet and MIND diet.
- Focus on sleep. The repair processes that occur while you're sleeping are critical for your body’s ability to keeping working well. Sleep quality can affect your immunity, your mood, and your memory—including your risk of getting Alzheimer’s disease. Making sure you stick to a regular sleep schedule and talking to your doctor if you need help with sleep hygiene can go a long way toward your healthy aging goals.
Beyond physical activity, diet, and sleep, other tips can also help you age in a healthy manner. Cutting out or limiting habits that don’t serve your health (like smoking or drinking alcohol) can also help you stay healthy over the long term. Be sure to get regular check-ups with your doctor, stay cognitively and socially engaged, and reduce your stress levels.
How Alzheimer’s disease is related to aging
Alzheimer’s disease, which is the most common form of dementia, can severely affect your quality of life and prevent you from aging in a healthy way. Age is the most important risk factor for Alzheimer’s disease, with as many as one third of people over age 85 experiencing this form of dementia.
Many people with Alzheimer’s suffer from problems with their memory, language, and ability to do daily tasks, which can be devastating for them and their families.
Even though scientists don’t know specifically what causes Alzheimer’s disease, they do suspect that Alzheimer’s is highly correlated with lifestyle habits. While there are genes that make you more likely to develop Alzheimer’s disease, many people may be able to lower their likelihood of getting Alzheimer’s by following general healthy aging tips.
Physical exercise, a healthy diet (particularly the MIND diet), sleep, smoking cessation, and cognitive and social engagement have been shown to lower a person’s risk of developing Alzheimer’s.
How to learn more about healthy aging and Alzheimer’s disease
To learn more about healthy aging, particularly about how to avoid Alzheimer’s as you age, make sure to check out the US Centers for Disease Control and Prevention (CDC) website on Alzheimer's and healthy aging.
Research and materials for this article were compiled, written, and distributed on behalf of the National Public Health Information Coalition. The views and opinions expressed in this blog are those of the various authors and do not necessarily reflect the official policy or position of the National Public Health Information Coalition or its members.
Sources:
[1] Healthy Aging Month. https://www.dhs.gov/employee-resources/news/2022/09/06/healthy-aging-month#:~:text=Healthy%20Aging%20Month%20is%20observed,our%20minds%20and%20bodies%20change.
[2] World Alzheimer’s Month. https://www.cdc.gov/aging/publications/features/world-alzheimers-month.html
[3] What Do We Know About Healthy Aging? https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging
[4] DASH Eating Plan. https://www.nhlbi.nih.gov/education/dash-eating-plan
[5] Diet Review: MIND Diet. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/
[6] What Causes Alzheimer’s Disease? https://www.nia.nih.gov/health/what-causes-alzheimers-disease#:~:text=to%20live%20independently.-,Aging%20and%20Alzheimer's%20risk,older%20may%20have%20Alzheimer's%20disease
[7] Combination of healthy lifestyle traits may substantially reduce Alzheimer’s. https://www.nih.gov/news-events/news-releases/combination-healthy-lifestyle-traits-may-substantially-reduce-alzheimers