Aging is a natural part of life. Despite what the anti-aging industry tries to sell you, you can’t stop the clock.
However, there are ways to maintain and improve our physical and mental wellbeing as we age, which may help slow down the biological aging process and prevent age-related diseases.
Maximizing our “healthspan,” or the number of years we live in good health and disease-free, is just as important as maximizing our lifespan, according to Dr. Eric Topol, cardiologist and longevity scientist at the Scripps Research Institute.
TODAY.com previously spoke with Topol about his science-backed lifestyle habits to age healthier in his New York Times bestseller “Super Agers: An Evidence-Based Approach to Longevity.”
These include things like exercising regularly, avoiding ultra-processed foods, prioritizing nutrition, eating enough fiber, getting enough sleep, and staying mentally active.
When is the best time to build these healthy aging habits?
Expert Tip of the Day: It’s Never Too Early or Late to Prioritize Healthy Aging
“It’s never too early or too late,” Topol said of starting healthy aging habits in a TODAY segment aired June 25.
Generally, your 60s are when you start to experience significant loss of muscle mass and bone density. “As you get to be 60, age-related diseases start to really hit,” said Topol. These include cardiovascular disease, cancer and Alzheimer’s.
The earlier you start building healthy aging habits, the better, says Topol. However, if you can start adopting these by your 50s, it can make a big difference.
“In advance of that (decline) in your 60s, if you start at age 50 doing all those things, it’s about seven to 10 years of healthy aging that you can gain,” says Topol.
But if you’re over 50 or 60 and haven’t changed your habits, it’s never too late to start.
Why It Matters
Previously, it was thought that the secret to aging healthy was good genes. But in a 2007 study, Topol and other scientists at Scripps Institute analyzed the DNA of 1,400 people between the ages of 80–105 who had never developed any common chronic diseases.
“We found almost nothing to account from their genetics for their extraordinary healthspan,” said Topol.
However, they did share common lifestyle habits that may help slow down biological aging, he explained.
“Exercise is paramount, (especially) strength training,” said Topol, adding that it not only maintains muscle mass and bone density but also promotes balance, which prevents falls. It also keeps the immune system strong as we age.
In his late 60s, Topol started strength training three days a week. “I’m more fit and stronger than I can ever remember,” Topol, now 71, said.
It’s also important to eat a balanced diet that provides enough protein, healthy fats, fiber, and vitamins and minerals. Fiber is a standout healthy aging nutrient, said Topol, and getting enough of fiber can help prevent chronic disease.
And prioritizing sleep and staying mentally fit can protect our brain health as we age and reduce the risk of cognitive decline.
How to Get Started
No matter how old you are, you can adopt these habits to live a healthier, longer life.
Here are more of Topol’s science-backed “lifestyle-plus” factors:
- Do 100 minutes a week of resistance training.
- Follow a Mediterranean diet.
- Eat 25–30 grams of fiber per day.
- Avoid ultraprocessed foods.
- Socialize with others.
- Don’t take unnecessary supplements.
- Spend time outdoors in nature.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
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