Living better through your golden years

Did you know Americans are living longer than earlier generations, with an expected average lifespan of around 76 years in 2022?¹ It’s also projected that the number of adults ages 65-plus will nearly double by 2060.² With more people living longer, it’s important to think about ways to get and stay healthy so those extra years are lived well.

Good health helps you stay independent and productive as you age. Of course, your body will change with time. But there are lifestyle choices you can make now that can help reduce the risks of some common age-related health problems. And fewer health issues can build a positive quality of life for the long haul.²

5 key health factors

There are many things we can’t control about our health and life—things like genetics or natural conditions. But of the things we can control, improving our health can change how long and how well we live. With that in mind, here are five key factors that can influence how we age:

1. Physical activity: Moving more and sitting less is a cornerstone of healthy aging.^3,4 Scientific research suggests people who exercise regularly live longer and better.³ It helps keep your bones strong. And it improves your muscle tone and function so you have the mobility and energy to do more things and stay independent.³ You’re more likely to maintain a healthy weight when you exercise and stay active.³ And, stretching and balance work can help your coordination.³
2. Healthy eating: What you eat and drink makes a big difference in your overall health. Eating a variety of nutrient-rich foods like colorful fresh fruits and vegetables, whole grains, healthy fats and lean proteins is good for everyone.^3,7 This type of eating habit has been linked to a lower risk of heart attack, type 2 diabetes, heart disease, high blood pressure and obesity.³ It’s also important to stay hydrated, especially if you are also becoming more active.⁴ Building healthy eating habits will help you have the energy and strength to grocery shop, cook and eat well as you age.⁶
3. Sleep quality: Believe it or not, it can be hard to get enough sleep as we age! Older adults need just as much sleep as younger adults, a recommended seven to nine hours per night.³ But many seniors don’t get enough sleep because of illness, pain or medication side effects.³ Poor sleep can affect your mood and concentration, making you feel irritable or forgetful.³ It can put you at a higher risk of accidents or falls.³ Good sleep, on the other hand, can help your health: it has been associated with lower rates of heart disease, insulin resistance and obesity.³
4. Tobacco and alcohol use: No matter your age, quitting tobacco will improve your health. Going tobacco-free lowers your risk of cancer, heart attack, stroke and lung disease.³ It will also help your circulation, your sense of taste and smell, your energy and your ability to exercise.³ It’s also important to be aware of your alcohol intake. Limiting alcohol can improve your blood sugar and your heart and brain health.³ Also, make sure you watch your medications if you take any—many are dangerous when mixed with alcohol.
5. Mental wellness: The state of your mental health affects how you think, feel, act, the choices you make and how you relate to others.³ It’s a key piece of your overall well-being. Depression and dementia are not a normal part of aging and can make you more prone to physical problems like heart disease and metabolic issues.^2,3,4 It can be hard to keep social connections as we age due to changes in vision, hearing, physical abilities and loss of friends or family.³ Mental wellness helps your ability to think, manage your mood, handle everyday stress and combat loneliness.³

Have questions about staying healthy as you get older? Create your Teladoc Health account to connect with 24/7 healthcare resources.