21 tips and tricks to age gracefully
That doesn't mean your DNA doesn't matter; good genes help. But don't assume long-living relatives in your family tree are a blank check to live life in the fast lane—or, by the same token, that you're doomed if your elders are not exactly bursting with vitality. As the saying goes, your mileage will vary, so make sure you're navigating the aging process with intentionality.
It's time to take control of your own healthy aging path. Life Extension shares 21 science-backed tips to help you establish a wellness-focused lifestyle and keep you in top-notch health as the years bring experience, wisdom, and other distinguishing traits (hello, gray hairs and wrinkles).
Some of these choices are mindset shifts, some are diet, supplements, and exercise tweaks, and still others are common sense (dental hygiene, anyone?). The one thing they all have in common is that it's never too late to give them a try.
Eating meals with friends and family members has been shown to support aging well because it encourages social interaction. In fact, the word companion comes from "compaignon," a French word meaning "one who breaks bread with another." Maintaining strong social ties helps boost the immune system, something very important to maintain as you age.
The important ingredient here, though, is the people, not the food. You could get similar benefits from taking a road trip, joining a volunteer group, or learning a new skill, like salsa dancing at a local studio with friends, family, or neighbors.
Have your most recent birthdays felt like a gut punch? Science tells us that it's best to lean in and enjoy the ride rather than resist it. In fact, there's a name for this: conscious aging. It means not buying into the myth of what certain ages should look or feel like. You're more likely to celebrate life and proactively make the lifestyle changes necessary to look and feel your best at every age when you stop attaching judgment to what being "older" means. You'll also live with greater intention and make decisions that bring you joy.
Laughter nourishes your soul. It brings levity into your day and helps lower stress levels, crucial to healthy aging. Check out a comedy show or a rom-com, watch your cat or dog go to town with a new toy—whatever makes you giggle is good for your health (and heart) at every age.
Graceful aging: it's written all over your face (and your hands and body, too, for that matter). Your skin is your largest organ, and it does a lot for you. It's your first line of defense (it works with your immune system to protect you from external challenges), it regulates your temperature and allows you to experience a sense of touch (just to name a few).
What's the best way to care for your skin? Cleansing, exfoliation, and moisturizing are the cornerstones of supple skin. Always protect your skin with SPF sunscreen, and nutrients like ceramides and hyaluronic acid are the key to keeping a radiant complexion at every age.
Did you know that glucose levels and aging are closely connected? That's because when blood glucose levels spike, they can negatively impact the main structural proteins, like collagen, that are responsible for your skin's flexibility. But the benefits of healthy glucose levels go beyond your skin. When you keep your glucose levels in check, you promote heart health, cognitive performance, liver function, and more. To keep these telltale signs of aging at bay, you can start by limiting your consumption of added and refined sugars in your foods and drinks.
Indulging your curiosity for new things will keep your mind sharp and your soul happy in the long run. When you start a new hobby, master your chess game, learn a new language, or stir up a new recipe, it opens your world to different experiences, increasing your joy, widening your social circle, and improving your quality of life. But why is that? Your brain is meant to be flexible and rewire itself as you learn new things. And just like your muscles, your noggin needs proper stimulation to stay strong and agile.
While the aging process is complex, modern research is making it clear that the health of your mitochondria—little powerhouses in your cells that produce energy for the body—is key to aging gracefully.
Why does mitochondrial function matter? They regulate your metabolism, which refers to how well your cells, tissues, organs, and bodily systems do their job, including managing a healthy inflammatory response, cell-to-cell communication, and even DNA repair. Luckily, your mitochondria will respond positively to regular exercise, nutrient-rich foods, quality sleep and, managing your stress level. You can complement your efforts with supplements that promote mitochondrial health—look for CoQ10 and PQQ, curcumin, or NAD+.
Admit it: you knew this one would be on the list. But it's here for a reason. Your body uses food to nourish cells and make energy, proteins, hormones, and other vital compounds that keep you healthy and thriving. Filling your plate with whole foods (instead of highly processed, packaged foods) will support healthy tissues, organs, and biological systems.
"Self-care" might sound at best like a buzzword, and at worst like an act of self-indulgence, but let's take a moment to reframe it: it's about nurturing your mental and physical well-being deliberately. Thoughtfully choose activities you love and food and activities that equip you to thrive.
When you've lived a long life, chances are people will have wronged you along the way. And not everyone deserves the privilege of your company, especially if they have a history of being toxic. The question, though, is whether it's serving you to remain angry at them indefinitely—because indeed, holding a grudge negatively impacts your mental and physical health. The same goes for guilt and shame you may be harboring for your own misdeeds. Make amends, learn, and then move on.
When you acknowledge a painful situation and release it, you make room for positivity in your life and help relax your mind and body. Less stress, more happiness is a great goal as you grow older. Counselors, therapists, and spiritual advisors can help you with the process of forgiveness.
Unfortunately, it becomes challenging to maintain muscle mass after our 30s, and with each passing decade, it gets even more difficult. But don't let that discourage you— can build and maintain muscle mass at any age.
Add strength training (with weights, bands, or both) at least two to three times a week to keep muscles mighty. Try wearing a weighted vest or backpack when you exercise or go for walks; this is known as "rucking," and it helps improve strength, endurance and overall fitness level.
In addition to adding strength training to your day-to-day, make sure you eat enough protein in every meal. Yes, that's right, prioritize protein in your breakfast, lunch, and dinner! The combination of exercise and nutrition will help your muscles keep you moving with independence as you age. Speak with your doctor or nutritionist to see how much protein you should be eating for your age, gender, and activity level.
Pro tip: A high-quality protein powder can help you meet your daily protein needs.
Nicotinamide riboside: Abbreviated NR, this member of the vitamin B3 family helps support NAD+, a coenzyme that is important in cellular function. NAD+ is necessary for repairing DNA and maintaining metabolism. Having healthy NAD+ levels in your body is key as you mature.
Resveratrol: Famously found in red wine, resveratrol supports a healthy inflammatory response, healthy glucose metabolism, and cardiovascular and brain health.
R-lipoic acid: This powerful antioxidant helps protect against oxidative stress (a daily byproduct of metabolism). Look for the "R" form of lipoic acid when choosing supplements.
B complex: Choose a combination of the eight B vitamins to support metabolism, energy production, cellular and organ health, brain function, nerve health, and more.
Taurine, lithium, and spermidine: Keep your ticker strong, your mind sharp, and your body active with these three nutrients. Taurine, an amino acid, helps support cellular health, heart health, nervous system health, and muscle health. Lithium, a trace mineral, helps support a balanced mood, and spermidine from wheat germ extract has been shown to encourage memory performance, crucial for healthy aging.
Studies suggest that adults who practice mindfulness tend to experience less stress, pessimism, and regret as they age. Practicing present-moment awareness is a wonderful way to stay grounded and focused on the life you're living now, so you can make the most of every moment—from daily tasks to big events. Bring mindfulness into the bedroom and boost intimacy with your partner as you explore each other's mental and physical changes.
Your beauty sleep may not keep gray hairs and wrinkles away, but it's still essential to make those later years in life count. That's because when you sleep, your body repairs itself to support your brain, heart, hormones, and even your immune system. That's why good sleep hygiene is key to waking up refreshed and ready for your day at every age. Aim to get at least seven to nine hours of quality sleep every night. Getting enough sleep is crucial for your health and well-being at any age.
Exercise is one of the best things you can do for your healthy aging journey. Regular movement boosts your physical and mental health and does wonders for your bones and joints—keeping you sharp, active, and limber for many years to come.
To get there, make full-body movement a part of your routine rather than something to cross off your to-do list so you can stay strong (and independent) in your 70s and beyond. Lastly, honor every stage of your journey: A 50-year-old body may not move the same as a 20-year-old body, but don't let that slow you down. Choose strategic exercises to build and maintain strength, bone density, and full range of motion. Pro tip: Don't be sedentary throughout the day either, even after working out. Take regular breaks throughout the day: walk, stretch or do some jumping jacks or squats!
"An ounce of prevention is worth a pound of cure" holds true for aging gracefully. Get regular check-ups with your doctor and dentist on the calendar to help keep your overall health in tip-top shape. And if anything feels odd between check-ups, don't be shy! Reach out immediately for an appointment.
The secret to optimal hydration? Replenishing electrolytes. These substances have a positive (+) or negative (-) electric charge when they dissolve in water or your blood and are essential for healthy energy levels, mental health, muscle contractions, blood flow, immune function, and really every biological process. Stay hydrated by reaching for a glass of water, instead of juice, coffee, or tea. Try water infused with electrolytes by adding fresh fruits (cucumbers, lemons, or strawberries) or herbs (mint) to your water.
While it's often easier to address physical, external elements of aging with preventive care, it's not always clear when there might be something going on inside your body. Lab tests can evaluate things like bone density, neurotransmitter balance, hormone balance, blood sugar, cholesterol, and triglyceride levels—empowering you to own your health at every age.
It's said that your mouth is a window to your overall health. That's because the non-friendly bacteria in your mouth, if not taken care of, can affect the rest of your body. To support your oral hygiene as you age, maintain a consistent dental routine: brush and floss regularly (water flossers are great for thorough cleaning). Consider an oral probiotic and avoid sugary foods and drinks.
Nature is medicine. From sunset strolls on the beach to leisurely bike rides through the park or a hike on a mountain trail, it's well-documented that being in nature has major health benefits. Time spent outdoors can lead to improved attention, better mood, lower stress, and even an increase in empathy.
According to a recent study of nearly 50,000 women between ages 70 and 95, high levels of gratitude lead to healthy aging. Not sure how to start? One simple technique is having a gratitude journal. Write down three to five things you are grateful for at the beginning or end of your day as you implement this practice for the rest of your life.
One key to navigating the aging process gracefully is staying calm, even when life is chaotic. When you manage your stress, it boosts your mood and focus improves your sleep, it helps maintain a healthy weight, and even softens your outlook on life. There are dozens of ways to manage your stress response. Try relaxation techniques like breathwork, meditation or yoga, get creative in a coloring book, chat with a friend, lift some weights or take a long (or short) walk. Pro tip: Incorporate supplements like ashwagandha and L-theanine into your routine to help support a healthy stress response.
To live your life to the fullest, mentally and physically, steer clear of these four no-nos:
High-calorie, low-nutrient foods: To age well, be intentional with what you put in your body. Put processed and packaged foods in the past. Instead, focus on eating foods high in nutrients to keep your mind and body strong and healthy. When filling your fridge and pantry, avoid highly processed and packaged foods, unhealthy fats (think trans-fats), and refined sugars. Craving a sweet snack? Reach for fresh fruits with benefits like blueberries, grapes, or oranges. Need a salty snack? Crunch on carrots with hummus.
Cigarettes and alcohol: While this sounds like a no-brainer, it bears repeating: cigarettes and alcohol are not your friends! Numerous studies have shown the negative impacts of smoking and alcohol consumption, particularly when it comes to heart, brain, skin, and overall health. Speak with your doctor about changing these habits. Pro tip: Try mocktails to enjoy tasty drinks without alcohol!
Mindless scrolling: The urge to pull out your phone and doom scroll can arise at any moment. But instead of reaching for your phone, choose one of the tips above to keep you busy; go for a walk, bake a healthy dish, or learn something new instead.
Indoors gloom and doom: Sunshine makes everything brighter (literally) and has numerous healthy aging benefits. Be sure to slather on SPF and proper clothing to protect your skin before you soak in those positive-pumping rays!
Aging with grace, dignity, and beauty builds resilience. Embrace who you are at every age; reflect on all your incredible experiences and appreciate your unique qualities to the fullest. With a little help, optimism, and the tips above, you can embrace the changes age brings and live a long, fulfilled life.
This story was produced by Life Extension and reviewed and distributed by Stacker.
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15 longevity foods: Healthy aging guide Aging isn't just about the years in your life, but the life in your years. And to have more "life" in your years, you'll need to maintain your health status. This is known as "healthspan," or the period of life spent in good health. The good news is that there are many foods that can increase your healthspan, thanks to key nutrients that they contain, whether that's the polyphenols in green tea or the nitric oxide precursor that contributes to spinach's superfood status. Even better news: By increasing your healthspan, this could increase your lifespan and contribute to your longevity potential. So, if your goal is to live a healthier and longer life, keep reading to see Life Extension's list of longevity foods (and drinks) to add to your eating pattern. Best foods and beverages for healthy aging 1. Walnuts Nuts are nutrient-dense foods that offer unsaturated fats, protein, vitamins, fiber, and minerals such as magnesium. 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Interestingly, after digesting two polyphenols found in pomegranates, punicalagins and ellagitannins, a unique molecule known as urolithin A (UA) is formed. Urolithin A may support autophagy, our bodies' way of cleaning out cellular debris that can get in the way of healthy mitochondria function, though more research on the effect of UA in human aging is needed. Healthy cells, healthy you! From heart health to metabolic health and more, research has shown that all parts of the pomegranate fruit are beneficial. Sprinkle the arils on your salad, drink the juice, or take an extract! 3. Garlic Garlic isn't just for repelling vampires; it may play a role in warding off the aging process. Because this beloved bulb is a source of a variety of bioactive compounds, including more than 20 polyphenols, it has strong antioxidant properties, helping the body respond to oxidative stress. Speaking of aging, both aged garlic, or aged "black garlic," and non-aged garlic offer benefits to our health. Thanks in part to allicin, one of the main active compounds in non-aged garlic responsible for its aroma, garlic promotes immune support and cellular detoxification. Garlic is also known for supporting heart health. S-allyl-cysteine (SAC), a derivative of the amino acid cysteine, is a key compound from aged black garlic which helps maintain healthy blood pressure, cholesterol, and triglycerides. 4. Green tea Like all true teas, green tea is derived from the Camellia sinensis plant. While many tea varieties offer benefits to our health, green tea in particular has stood out to researchers in the field of healthy aging. Green tea has next to no calories and macronutrients, yet is high in bioactive nutrients. Among all types of tea, green tea has the highest concentration of EGCG, a polyphenol (antioxidant). 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Pro tip : contrary to popular belief, olive oil can be used for cooking foods at temperatures of 375-400°F or below. Characteristics of Longevity Foods As you go through this list, you may notice a pattern of foods that are rich in polyphenols, which are bioactive compounds found in foods that act as antioxidants in our bodies. Another theme is heart-healthy types of fat and foods that support cardiovascular health. Foods that benefit our major organs such as the heart and liver (those that support detoxification, for example) make a big difference for the long haul. There are also nutrients that support processes in the body that are known to decline or stop working properly with age, including the inflammatory cascade, oxidative stress, cellular senescence, and autophagy. Nutrients can even influence our gene expression (or suppression), which is known as nutrigenomics. Foods that impact these processes, and therefore hallmarks or biomarkers of aging, also make the list. 6. Blueberries Known for being among the lower-in-sugar fruits, these berries are high in health-promoting antioxidants, including anthocyanins and pterostilbene. Wild blueberries in particular have one of the highest amounts of antioxidants when compared to other types of blueberries. You can find wild blueberries in the freezer section of your grocery store or as an extract in a dietary supplement. Research shows that blueberries support cardiovascular, metabolic, brain, and cellular health. Aim to consume at least one cup per day to get the benefits. You can meet this goal by adding frozen blueberries to your smoothie or adding fresh blueberries atop Greek yogurt with a drizzle of honey. 7. Mushrooms Fungi are our friends! Mushrooms are a source of beta-glucans (fiber), selenium (mineral), and crucial sulfur-containing antioxidants, ergothioneine and glutathione. Researchers compared the health status of those who included mushrooms in their diets, including those who consumed mushrooms in place of processed meat, to individuals who had low mushroom consumption. The results showed that eating more mushrooms (and less processed meat) may equate to an increased likelihood of living a longer life. To get the benefits of mushrooms, aim for four cups per week of varieties such as porcini, oyster, shiitake, and maitake. You could also replace a daily serving of processed meat with mushrooms (but be sure to make up the protein equivalent elsewhere in your diet), or take a mushroom extract. 8. Salmon Could a meal of baked salmon add 16 minutes to your life? Yes, according to researchers who investigated the health effects in minutes of healthy life gained or lost of 5,853 foods in the U.S. diet. A large body of evidence suggests that including non-fried seafood in your diet is beneficial for health. Fish is included on the list of foods for those following eating patterns commonly recommended by experts, such as the Mediterranean, DASH, or MIND diets. And wild salmon is among the best fish in the sea! Salmon is a fatty fish (contains omega-3 fatty acid) and is low in environmental contaminants. Salmon is also a source of vitamin D, selenium, iodine, choline, and more. 9. Yogurt Need another reason to eat this popular fermented food? Researchers looked at high daily intake of yogurt compared with low daily intake and found that daily yogurt consumption was associated with an increase in lifespan and maintenance of heart health. One of the proposed reasons for the finding was the favorable influence of yogurt on gut health, though it is important to note that yogurt varieties will vary greatly not only in the amount of beneficial bacteria it contains, but also its nutritional profile. Choose yogurt with no added sugars and sweeten it yourself with fruit and a touch of honey. Also, keep an eye on the fat and protein content to ensure it aligns with your health goals. 10. Spinach I think we can all agree that the heart is a pretty important organ to maintain for the long haul, and spinach may be just the ticket for your ticker. Aside from spinach containing an impressive variety of vitamins and minerals, it also contains nitrates, which is a precursor to nitric oxide. The nitrates found in leafy greens like spinach can support heart health, according to researchers who evaluated the effects of a spinach-containing meal and found that even a single nitrate-rich meal containing spinach supported healthy blood pressure and other measures of cardiovascular health. Honorable mention: beets, which are also a great option to support nitric oxide production. 11. Seaweed Did you know that Japan has been known to have a high percentage of centenarians (people over 100 years of age) per capita? Seaweed is a staple in the Japanese diet, and researchers who investigated this eating pattern found that adherence to a Japanese diet is associated with a longer life. Other longevity food research has shown that seaweed intake supports healthy blood flow among a Japanese study population. 12. Cruciferous vegetables Could just over one cup of broccoli daily (which is about 91 g) move the needle when it comes to our health? Yes! A study that included a dose-response analysis reveals that a 100 g/day increment of cruciferous vegetables (which also includes cauliflower, Brussels sprouts, watercress, and others) was associated with a longer lifespan. Isothiocyanates are one of the bioactive phytonutrients found in cruciferous vegetables that researchers attribute to their multiple health benefits. This longevity food group is known to support healthy cell division, healthy DNA, healthy estrogen metabolism, and more. 13. Dark chocolate If you love chocolate like I do, I know you're excited to see this one on the list! Indeed, choosing 70% dark chocolate or higher with little-to-no added sugar (in other words, we're not talking about candy bars here) can not only be a part of a healthy diet, but may actually be considered a longevity food. Cacao beans contain phytonutrients, including flavanols, which are a rich source of antioxidants. A study on post-menopausal women found that moderate chocolate consumption of 1 to 3 servings per week was associated with a longer lifespan. Sprinkle cacao nibs on your acai bowl, yogurt parfait, and more for texture, taste, and of course, antioxidants. 14. Legumes More commonly known as beans, the term "legumes" encompasses a variety of nutritious foods, including chickpeas and lentils. Legumes are high in fiber, a source of plant protein, and offer B vitamins, minerals, and phytonutrients. Research has linked higher legume intake with an increase in lifespan, so be sure to include these satiating and surprisingly versatile foods in your meal rotation. 15. Coffee Daily coffee drinkers, rejoice! Not only does your morning java put some pep in your step, but coffee is also a source of antioxidants like chlorogenic acid and can support healthy blood sugar and liver health. Studies show that moderate coffee consumption (2-4 cups daily) is associated with a longer lifespan. Interestingly, the time of day you drink your coffee could make a key difference. A study looking at morning coffee drinkers versus all-day coffee drinkers found that higher intakes of coffee in the morning were associated with a longer lifespan, but not in those with an all-day drinking pattern. So go ahead and enjoy your morning pick-me-up (preferably without added sugar, as it may actually negate some of the benefits). Does a plant-based diet help with healthy aging? Yes! As you may have noticed, this list is heavily plant-based. That is because a diet rich in plant foods can help support healthy aging. Plants contain important nutrients, such as phytonutrients. ("Phyto" refers to the Greek word for plant.) "Plant-based" often refers to a dietary pattern that includes primarily plant foods, which differs from veganism, in which no animal food sources are included. When it comes to choosing longevity foods for healthy aging, a plant-forward approach, or simply adhering to the recommended 5-7 servings of fruit and vegetables daily can go a long way. So no need to put a label on it, but focus on an eating pattern that includes plants with every meal and snack. How does the Mediterranean diet support healthy aging? By emphasizing plant foods and limiting red meat, the Mediterranean diet helps ensure a variety of key nutrients that support healthy aging are consumed. The Mediterranean diet is a healthy dietary pattern that mimics the traditional dietary habits of countries neighboring the Mediterranean Sea. It emphasizes the consumption of plant foods (fruits, vegetables, whole grains, nuts, legumes) and healthy fats such as olive oil. It's not strictly vegetarian, though. This way of eating includes a moderate intake of poultry, fish, and dairy, and limited intakes of red meat. There is strong evidence that processed red meat is not a good choice for increasing lifespan; however, the evidence for non-processed red meat is mixed. When you do eat meat, choose lean cuts and grassfed meats. An observational study of adults older than 18 noted that adherence to the Mediterranean diet was associated with an increased lifespan. Another study with elderly participants older than age 65 showed that closer adherence to the Mediterranean diet was associated with prolonged lifespan. Easy ways to add longevity foods to meals It's always nice to find new recipes that you enjoy, but you could also add them to your existing meal rotation! The dishes below are easily customizable, so you can add foods like walnuts, blueberries, pomegranates, and dark chocolate as toppings or in the mix to: Smoothies Yogurt Smoothie bowls Acai bowls Chia pudding Oatmeal Cereal For the more savory items, such as legumes, seaweed, mushrooms, garlic, and olive oil, build your own bowl! Start with some whole grains or legumes as carbs and/or greens as a base, layer on your favorite protein, and top with veggies. Voila! Longevity is served. This story was produced by Life Extension and reviewed and distributed by Stacker. Solve the daily Crossword
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- The Hill
New tariffs could raise prices of Ozempic, Wegovy
(NEXSTAR) – A trade deal between the U.S. and the European Union is expected to impose a 15% tax on pretty much all goods imported from Europe, from fancy French wines to sleek German cars and in-demand pharmaceuticals. Some of the most recognizable brand names that could be impacted include Ozempic and Wegovy, two injectable drugs that have grown popular in recent years for their abilities to treat diabetes and promote weight loss. Both are made by Novo Nordisk, a Danish company. But the European drugs are extremely popular here in the U.S. Wegovy – the version of the drug that's FDA-approved to treat obesity – has about 200,000 weekly prescriptions in the U.S., according to Novo Nordisk. Even before the new tariffs, many people have found the medications to be prohibitively expensive. Without insurance, they cost about $500 a month. What is the Presidential Fitness Test? It's usually cheaper for those who can get the drug covered by their health plan. Novo says of its patients who have coverage in the U.S., 85% pay $25 or less per month. After the tariffs take effect, the prices of importing these medications into the U.S. will go up, but who will pay that tax isn't straightforward. Rena Conti, an associate professor at Boston University's Questrom School of Business, told NBC News that drug companies could just raise their price list right away to offset the higher cost. Those without insurance might notice the sticker price change, but those with coverage could end up paying more in higher premiums. 'The big picture is: The cost of imported drugs is about to become more expensive for all Americans,' Joe Brusuelas, principal and chief economist for RSM US, said in an interview with Axios. Other name-brand drugs like Botox, Viagra and Keytruda (a cancer medication) are also manufactured in Europe and impacted by the tariffs. Some drug generics were supposed to be carved out of the deal, but details were still pending as of Thursday. When asked how Ozempic and Wegovy would be impacted by the new 15% tariff, a Novo Nordisk spokesperson told Nexstar the company 'remains focused on improving patient access and affordability, and we will continue to work to find solutions that help people access the medication they need.'
