Health
11 tips for adults age 65 and over to ‘live well’ over time, according to gerontologists
With the number of Americans over age 65 expected to skyrocket by 47% between 2022 and 2050, there is a growing emphasis on living well — not just long — into the senior years.
Two gerontologists from Home Instead, a national in-home senior care provider owned by Honor Company in San Francisco, shared their top tips for how aging adults can stay healthy and energized.
1. Checkup from the neck up
Lakelyn Eichenberger, PhD, a gerontologist (aging expert) and caregiving advocate based in Omaha, Nebraska, recommends getting a baseline cognitive assessment early on to monitor your cognitive health.
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“Cognitive exams are included as part of the Medicare wellness visit for those over 65,” she shared with Fox News Digital.
With the number of Americans over age 65 expected to skyrocket by 47% between 2022 and 2050, there’s a growing emphasis on living well into the senior years. (iStock)
“Even if you have no current concerns about your cognition, having a baseline and normalizing the conversation with your health care provider can open doors if issues arise down the road.”
2. Volunteer and give back
Engaging in volunteer activities can provide a sense of fulfillment and purpose, and it can also promote longevity, according to Eichenberger.
“Giving back can lift your mood, knowing you’re making a difference in others’ lives.”
“The connections made through volunteering offer important social outlets and opportunities to form new friendships,” she said.
“Giving back can lift your mood, knowing you’re making a difference in others’ lives.”
3. Stay social
Jenny Munro, MA, a Nebraska-based gerontologist, emphasized the importance of older adults having an active social life and cultivating quality relationships.
“Make a point of connecting regularly with relatives, friends and neighbors,” she recommended in an email to Fox News Digital.
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It can be helpful to maintain social connections with people of different generations, both older and younger, Munro advised.
“Volunteer at a school or community center,” she suggested. “Focus on the relationships and activities that you enjoy the most.”
4. Never stop moving
Adults age 65 and over should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, according to the U.S. Centers for Disease Control and Prevention (CDC).
They should also participate in at least two days of strength-training exercises and balance-improving movements, the agency recommends.
Adults age 65 and over should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week, according to the CDC. (iStock)
“You don’t need to go to a gym every day, but you do have to move,” Munro said. “Movement can include going for a walk, gardening and climbing stairs.”
Walking a mile is good for you, she said — and walking fast for a mile is better, as it will raise the heart rate.
“Movement is essential for vitality,” Munro noted. “If you haven’t been exercising, starting today can significantly protect your brain later. It’s never too late.”
5. Learn and stay curious
“Adopt a learner’s mindset and follow your curiosity,” Eichenberger said. “Mental stimulation is beneficial for brain health and comes in many forms.”
“Be open to new experiences and maintain curiosity about the world, leading to a more engaged and fulfilling life.”
The expert suggests engaging in activities that challenge the brain, such as completing puzzles, reading, learning new skills or playing musical instruments.
“Be open to new experiences and maintain curiosity about the world, leading to a more engaged and fulfilling life,” she advised.
6. Get proper nutrition
To manage healthy blood pressure and blood sugar levels, Munro recommends eating a high-nutrient diet that’s rich in whole grains, vegetables, leafy greens, nuts, berries and fish — and low in red meat, butter and sweets.
“When you eat a rainbow of vegetables, you eat a more diverse array of nutrients, many of them brain-friendly antioxidants,” an expert advised. (iStock)
“Eat a wide variety of different colored vegetables,” she said. “When you eat a rainbow of vegetables, you eat a more diverse array of nutrients, many of them brain-friendly antioxidants.”
The expert also recommends preparing meals at home, as this allows more control over the salt, sugar and fat content than buying prepared meals or food from restaurants.
7. Manage caregiving stressors
Many family members become caregivers for an aging parent or loved one at some point.
“While caregiving can be rewarding, it can also cause stress and put you at risk of burnout,” Eichenberger told Fox News Digital.
“Long-term stress hormones like cortisol can negatively affect health.”
Finding ways to effectively manage stress can benefit the aging journey, the doctor said.
“Use resources like home care or respite care to provide breaks from the caregiving role, allowing you to refresh, recharge and tend to your own needs,” she suggested.
8. Prioritize sleep
Losing sleep will have both short- and long-term consequences on your health, according to Munro.
“During slumber, your brain clears away toxic waste that builds up early in the development of Alzheimer’s disease,” she said.
To ensure adequate sleep, an expert recommends sticking to a schedule, waking up to early morning light, eliminating electronics before bed, and sleeping in a cool, quiet and dark place. (iStock)
“The body also heals tissues, strengthens memory and even grows during sleep.”
To ensure adequate sleep, Munro recommends sticking to a schedule, waking up to early morning light, eliminating electronics before bed, and sleeping in a cool, quiet and dark place.
9. Cultivate a positive attitude
Fostering a positive outlook on life has been linked to better health outcomes and longevity, according to Eichenberger.
“Embrace aging and lean into the wisdom and experience you’ve gathered over your lifetime,” she advised.
10. Maintain a sense of purpose
“A sense of purpose means that you see life as having meaning, a sense of direction and goals to live for,” Munro said — something she calls “active aging.”
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Staying engaged in a job, especially one that’s satisfying, tends to keep people physically active, socially connected and mentally challenged, Munro said, which helps to protect cognition.
“Embrace aging and lean into the wisdom and experience you’ve gathered over your lifetime.”
“Delay retirement as long as possible. And when you retire, don’t quit on life,” she suggested.
“Find activities that are joyful and stimulating. There’s power to maintaining a sense of purpose by continuing to learn, discover and complete complex tasks.”
11. Plan ahead to age your way
Think about where and how you want to age, Eichenberger advised.
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“Consider your living environment and how you can make modifications to ensure it’s suitable for aging in place,” she suggested.
“Also, think about the support you might need to age on your own terms.”
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A popular class of weight-loss drugs may prevent life-threatening cardiac complications by opening microscopic blood vessels that often remain blocked after a heart attack, according to a study published this week in Nature Communications.
The research, led by the University of Bristol and University College London, identified a biological brain-gut-heart signaling pathway.
This discovery appears to explain how GLP-1 drugs — which mimic glucagon-like peptide-1, a hormone that helps regulate blood sugar and appetite — protect heart tissue from a condition known as “no-reflow.”
“In nearly half of all heart attack patients, tiny blood vessels within the heart muscle remain narrowed, even after the main artery is cleared during emergency medical treatment,” Dr. Svetlana Mastitskaya, the study’s lead author and a senior lecturer at Bristol Medical School, said in a press release.
“This results in a complication known as ‘no-reflow,’ where blood is unable to reach certain parts of the heart tissue.”
In nearly half of all heart attack patients, tiny capillaries (blood vessels) remain narrowed even after the main blocked artery is cleared. (iStock)
This lack of blood flow increases the risk of heart failure and death within a year. GLP-1 medications could prevent this, according to the researchers.
How it works
When the GLP-1 hormone is released in the gut or administered as a drug, it sends a signal to the brain, which then sends a signal to the heart that switches on special potassium channels in tiny cells called pericytes.
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When these channels open, the pericytes relax, which allows the small blood vessels (capillaries) to widen and improve blood flow to the heart muscle, the researchers noted.
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The new study used animal models and cellular imaging to track how GLP-1 interacts with heart tissue. When the researchers removed the potassium channels, the drugs no longer protected the heart — confirming they play a key role.
The findings suggest that existing GLP-1 medications, already used for type 2 diabetes and obesity, could be repurposed as emergency treatments. (iStock)
The findings suggest that existing GLP-1 medications, already used for type 2 diabetes and obesity, could be repurposed as emergency treatments during or immediately after a heart attack to reduce tissue damage.
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The researchers noted several limitations, including that the study relied on animal models.
Clinical trials are necessary to determine whether the brain-gut-heart pathway operates with the same timing and efficacy in humans.
While the study highlights the drug’s immediate benefits during a heart attack, it des not establish whether long-term use of these drugs provides a pre-existing level of protection. (iStock)
Additionally, while the study highlights the drug’s immediate benefits during a heart attack, it does not establish whether long-term use of the medication provides a pre-existing level of protection.
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The research was primarily funded by the British Heart Foundation.
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Collagen supplements have exploded in popularity, touted as everything from an anti-aging miracle to a muscle recovery booster.
But a sweeping new review conducted by U.K. researchers suggests that while collagen may help improve skin elasticity and ease arthritis pain, it does little for athletic performance or wrinkle reduction.
Researchers from Anglia Ruskin University analyzed 16 systematic reviews and 113 randomized controlled trials involving nearly 8,000 participants worldwide, which they say is the most extensive evaluation of collagen’s health effects to date.
The review found consistent evidence that collagen supplementation improves skin elasticity and hydration over time and provides significant relief from osteoarthritis-related joint pain and stiffness, according to findings published in Aesthetic Surgery Journal Open Forum.
A large U.K. review found that collagen supplements may improve skin elasticity and hydration over time. (iStock)
The researchers, however, did not find meaningful improvements in post-exercise muscle recovery, soreness or tendon mechanical properties (strength, springiness and stretch resistance).
“Collagen is not a cure-all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis,” co-author Lee Smith, professor of public health at Anglia Ruskin University, said in a statement.
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“Our findings show clear benefits in key areas of healthy aging, while also dispelling some of the myths surrounding its use,” Smith added.
Collagen, the most abundant protein in the body, supports skin, bones, tendons, cartilage and connective tissue, according to experts. Natural collagen production begins to drop in early adulthood and declines more sharply with age.
The study found that collagen supplements may help reduce joint pain and stiffness in people with osteoarthritis. (iStock)
The review found that long-term collagen supplementation was linked to improved skin firmness and hydration, but did not help skin roughness — a proxy for visible wrinkles.
Benefits appear to accumulate gradually, suggesting that collagen should not be viewed as an “anti-wrinkle ‘quick fix,’ but as a foundational dermal support for individuals seeking holistic skin maintenance,” the researchers said.
“If we define anti-aging as a product or technique designed to prevent the appearance of getting older, then I believe our findings do support this claim for some parameters,” Smith told the BBC. “For example, an improvement in skin tone and moisture is associated with a more youthful-looking appearance.”
Collagen supplementation was linked to reduced pain and stiffness in people with osteoarthritis, with stronger benefits seen over longer periods of use, and showed modest improvements in muscle mass and tendon structure that may support healthy aging.
Collagen did not significantly improve skin roughness, a marker of visible wrinkles. (iStock)
However, it did not show meaningful results when used as a fast-acting sports performance supplement, and evidence for benefits related to cholesterol, blood sugar, blood pressure and oral health was mixed or inconclusive.
Dr. Daniel Ghiyam, a California-based physician and longevity specialist, said the findings align with what he sees in clinical practice.
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“Collagen is a targeted support tool, not a foundation of health or performance,” Ghiyam, who was not involved in the study, told Fox News Digital. “When marketed that way, it makes sense. When marketed as a cure-all, it doesn’t hold up to the data.”
The authors noted that while many previous collagen studies have received financial support from the supplement industry, the current review did not receive industry funding.
Experts say collagen supplements may offer modest benefits for skin hydration and joint comfort, but they are not a cure-all. (iStock)
The team called for more high-quality clinical trials examining long-term outcomes, optimal dosages and differences between collagen sources, such as marine, bovine and plant-based alternatives.
Among its limitations, the review could not determine whether certain forms of collagen work better than others or what the optimal regimen should be.
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While the review included randomized controlled trials, the quality of the studies varied, with newer research generally showing stronger results.
Experts say more data and studies are needed to build on the findings. They also noted that diet plays a crucial role in skin health.
Collagen supplements, often sold as powders or pills, may improve skin elasticity and ease joint pain, experts say. (iStock)
Dr. Erum Ilyas, a Pennsylvania-based dermatologist and chair of dermatology at Drexel University College of Medicine, noted that the review analyzed previously published meta-analyses rather than generating new primary data.
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“At this time, I have not seen sufficiently strong independent evidence to routinely recommend collagen supplements to my patients,” Ilyas, who was not involved in the review, told Fox News Digital.
“Although some studies show modest improvements in markers such as hydration and elasticity, there remains limited independent, biopsy-confirmed evidence demonstrating sustained increases in dermal collagen content,” she added.
Fox News Digital has reached out to the researchers for comment.
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