Ten Secrets of Healthy Aging

You don’t need a fountain of youth. Make wise choices now about how you live, and you’ll enjoy vibrant health well into your elder years — naturally. The top integrative experts show you how.

Antonette Coco loved to travel. But she hadn’t been anywhere in the four years since her husband — and longtime vacation partner — passed away. Tired of waiting around for things to happen, the 79-year-old began planning trips for herself, her children, and their spouses. They traveled to Hawaii, where she partied at a luau, bought her first pair of sneakers, and sported a “Life’s a Beach” T-shirt. Ensuing vacations over the next decade took them to the beaches and casinos of Aruba, amusement parks in Florida, and the warm waters — via a cruise ship — of Bermuda. In each locale, she trekked as far as her feet would take her, enjoying the thrill of new discoveries, and happy to be surrounded by her family.

Passing 65 doesn’t have to mean the end of life as you know it. You can continue to enjoy a rich, full schedule well into your senior years. The key, say experts, is getting healthy and strong now — no matter how many years you already have under your belt. “Our goal shouldn’t be to prevent aging,” says Andrew Weil, M.D., integrative-medicine physician and author of Healthy Aging, “but to age well so we can enjoy those years.”

Just how well you’ll age depends on a number of factors. As you may suspect, genetics plays a part. Coco’s mother had also lived a full, long life. But according to research estimates, genes account for only about one-third of longevity, leaving around two-thirds of the tools for healthy aging in your hands. So Coco’s lifestyle choices and positive outlook most likely contributed to her vibrant elder years as well. More than ever before, science can show us which behaviors may extend and improve life. To guide you, we asked Weil and other integrative experts for the latest advice on healthy aging. Pay attention to your choices now, and you, too, can age not just gracefully, but with gusto.

1. Get Your Potassium


Stay strong as you age by eating potassium-rich vegetables — potatoes, leafy greens — and fruits, such as bananas and papayas. People 65 and older who loaded up on these foods kept as much as 3.6 percent more lean muscle tissue than those who consumed less, according to a study in the American Journal of Clinical Nutrition. That’s important because most of us typically lose about 4.4 pounds of muscle mass a decade (starting at age 65). This muscle loss can lead to falls and their sometimes devastating health consequences. Strive for the recommended 4.7 grams daily of potassium; eating five to nine servings of fruits and vegetables should do it, notes Daphne Miller, M.D., a San Francisco-based physician and author of The Jungle Effect, which looks at the diets of some of the world’s healthiest people. To hit that goal, make a conscious effort to include one or two servings at each meal. And monitor your intake of salt, which can deplete potassium levels.

2. Think Positively


A cheery outlook may actually extend your life. An analysis of 30 follow-up studies in the Journal of Happiness Studies found that being happy can protect you from becoming ill. Indeed, the effect of happiness on lifespan is about as strong as not smoking, say researchers. Another study showed that people who report being happy and satisfied with their lives are more likely to enjoy good health and fewer long-term, limiting health concerns. “It’s true that being happy is easier said than done for some people,” says Weil. “But you can learn optimism by practicing stress-management techniques, meditating, and surrounding yourself with upbeat people.”

First Published: April 2009