Aging―there’s no getting around it. It’s a natural part of life. But how we age can significantly impact our overall well-being and quality of life.

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The key is to realize and appreciate that we can control many crucial factors—exercise, nutrition, sleep, and our emotional health related to growing older. It used to be believed that our genes were responsible for up to 90% of how we age. Today, researchers say that genetics may impact only 7% of our aging process. The remainder can be influenced by our chosen lifestyle.

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Life expectancy has increased by three decades since the mid-twentieth century, but our parallel health span has not kept pace, resulting in a notable lag in quality of life. The average lifespan for a man in 2022 was 74.8 and for women it was 80.2. Unfortunately, many of these individuals live their extra years in discomfort due to chronic illness, functional limitations or mental issues.  Women, especially, simply because of their longer lives, spend their last years coping with aches and pains and undergoing an increasing number of degenerative diseases such as cancer, heart disease and diabetes. Aging itself is a major driver of chronic diseases.

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Currently, the maximum human lifespan is estimated at somewhere between 115 and 120 years. But researchers who study aging are no longer just focused on longevity. Instead, the end game, according to Tony wyss-Coray, neuroscientist, is a long life without many of the diseases that are associated with aging–not lifespan but health span. 

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Preserving the health of people in their 80’s, 90’s and beyond is a critical challenge facing the U.S. Over the next 30 years, the number of centenarians in this country is projected to quadruple to roughly 422,000 by 2054, according to the U.S, Census Bureau, while the population of people over 65 may reach 82 million in the next 25 years.  

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At least half of these individuals over 65 will have two or more diseases, a quarter of them will have three or more by age 70.

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The good news is that lifestyle has a major influence on our health span. Each of us can take control of our own health by being physically active, eating healthy foods, staying mentally active, getting enough sleep and minimizing stress. Researchers generally agree on the lifestyle practices that maximize healthy aging:

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• Exercise - Studies have shown that 30 minutes of exercise a day can help control weight, boost energy, enhance cognitive function and promote better sleep

• Healthy eating - Although there is no single diet that is conclusively proven to slow aging, many experts recommend a plant based diet rich in fruit and vegetables, whole grains, legumes, fish and nuts. Minimal intake of processed foods, sugar, alcohol and red meat is also recommended; 

• Cognitive engagement - Numerous kinds of mental activities can help maintain general cognitive function and brain health. These include learning a new language, playing strategy games such as chess or checkers. The key is to choose activities that are mentally challenging.  

• Social activity - Interact with friends and family. Doing so can boost your cognition and is emotionally fulfilling.  

• Cardiovascular health - Stay on top of your blood pressure and cholesterol. Researchers also recommend regular exams that include blood work, a colonoscopy, a mammogram, a prostate check and a routine diabetes check

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Our bodies undergo various physiological changes as we grow older, including cellular damage, altered immune responses and decreased regenerative capacity. Alzheimer’s disease (AD) is now the third leading cause of death in the United States, and women are 2/3 more prone to developing AD than their male counterparts. Social isolation and loneliness also have a serious impact on quality of life and longevity.

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Finding ways to stay active and engaged is not always easy in older age, but new medical advances and positive lifestyle changes can help us to find enhanced fulfillment in life whereas previous generations may not have been able to do so.