Five Tricks for Aging Gracefully
Cracking the Code with Wit, Wisdom, & a Good Hairdresser
ICYMI 👉
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I recently had a conversation with one of my favorite patients, a woman in her 80s who has survived two cancers, the death of a spouse, and other significant losses. I’ve always admired her careful yet non-neurotic approach to her health.
So I asked her, “What are your tricks for aging gracefully?”
She smiled and reached for my hand and said, “You only need four things in your life at my age: a doctor you can trust, friends you can lean on, a sense of humor, and a good hairdresser.”
There are so many parts of this that I love, particularly the emphasis on acceptance and trusting other people. While I cannot compete with my patient’s eighty-plus years of wisdom and perspective, here are my five top pieces of advice to age gracefully:
Schedule a check-up.
Doctors aren’t magicians. We cannot reverse aging, despite what some celebrity docs might suggest. But checking in with your primary care doctor and ticking things off your list of screening tests is critical. Preventing disease is what we do. Asking for help is a skill. So stop procrastinating, and make that appointment!
Focus on your muscles.
Most people know that exercise is important for every aspect of health; however, they often don’t realize how important strength training is. Muscle mass is essential for metabolism, energy, balance, and coordination—not to mention things like getting up from a chair and lifting grandkids. Yet we lose muscle mass with age. When your muscles are strong, your joints are less stressed and you are less prone to falling and fractures. Some simple ways to get strength training are though:
Yoga. (Don’t like regular yoga? Try chair yoga!)
Wearing a weighted vest while walking.
Lifting light weights.
Formal physical therapy. I believe everyone needs a good body mechanic in their corner, for tune-ups when needed and for maintenance of good skeletal health. Ask your insurance if they’d cover it!
Optimize cognitive health.
One of the most common questions from patients is how to preserve memory. Of course, distinguishing normal, age-related memory loss from serious disease requires a medical evaluation, but here are some basic tools I recommend to my patients to help optimize cognitive function:
Regular exercise. Again and again, exercise—even walking—has been proven to improve cognitive function and prevent decline.
Eat lots of antioxidant foods. Omega 3 fatty acids are key. Think: blueberries, walnuts, salmon, and avocado.
Prioritize sleep. Sleep is the glue for our overall health; it is critical for cognitive health. If you are having trouble getting the sleep you know you need, talk to your doctor about it!
Use it or lose it. Keeping your brain active is essential. From crossword puzzles to polishing up your high school French, flexing your mental muscles is the best way to keep your brain healthy.
Face mental health issues head on. Depression and anxiety disorders are not “natural” features of aging and are commonly missed in older patients. Because depression and anxiety can mimic dementia and cause myriad other health problems, it’s critical to address mental health issues like we do any other organ system.
Prioritize social connection.
Loneliness is the feeling of being alone, regardless of the amount of social contact. Social isolation is a lack of social connections. There’s no shortage of data showing that loneliness and social isolation are linked to serious medical conditions, from heart disease to dementia. Similarly, the data are clear that feelings of connectedness and belonging are good for our health—and that being with other people is a basic biological need.
The solution? Reach out to friends and family. Show up in person when able. Resume your pre-pandemic activities—from yoga class to your bridge group. Connecting with other people isn’t a luxury; it’s critical for your health.
Practice good humor.
Studies have shown that laughter and positivity can have a profound impact on both our physical and mental health. Laughter can boost our immune system, reduce stress hormones, and even improve cardiovascular health. A recent meta-analysis found that people with an optimistic outlook had a 35% lower chance of suffering from a cardiovascular event.
Laughter and positivity are not a cure-all, but there’s a reason the phrase Laughter is the Best Medicine has been needlepointed on pillows for generations. We are all going to face hardships, some of them devastating. But heartache and humor may be flip sides of the same coin.
The upshot.
Aging is no picnic. There’s a lot about it we cannot control. But when patients ask me how to prevent age-related illness and despair, I remind them that they have a lot more agency than they think.
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Disclaimer: The views expressed here are entirely my own. They do not reflect those of my employer, nor are they a substitute for advice from your personal physician.
“You only need four things in your life at my age: a doctor you can trust, friends you can lean on, a sense of humor, and a good hairdresser.”
So sweet! So true!
Great news letter. A good hair dresser is 100% data driven factor!! I love it. This is a great reminder as I often say aging is a privlidge. That doesn't make it easy but reminding ourselves of this is so so important. Love all your suggestions as well. Thank you once again for all you do to try to swim against the current of our medical system.