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. 

“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.”

• Dengue has spiked worldwide. The World Health Organization declared it an emergency in December as cases have globally increased tenfold over the last generation.
• The United Arab Emirates have issued many warnings about dengue. Mosquitoes spread dengue and have flourished in the UAE after it experienced record-setting rainfall.
• While the UAE did not answer questions regarding the number of cases, activists say that laborers are being hit the hardest by the virus.

Since the United Arab Emirates witnessed its heaviest recorded rainfall ever three months ago, the desert nation has issued a multitude of warnings about dengue which, activists say, has surged and struck hardest among the vast populations of laborers.

The tropical disease, spread by mosquitoes, has witnessed a worldwide spike. The World Health Organization declared it an emergency in December as cases have globally increased tenfold over the last generation.

Many people infected by the virus are asymptomatic, but some experience headaches, fever and flu-like symptoms. Severe cases can lead to serious bleeding, shock and death.

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In the UAE, a federation of seven sheikhdoms, the disease has usually spread due to travel on long-haul carriers into the country. However, on April 25, the Department of Health alerted that locally transmitted cases without travel history have been documented since 2023 “as a result of climate change and an environment conducive to mosquito breeding.”

Changes in weather patterns turn countries previously inhospitable to Dengue-carrying mosquitoes into possible habitats.

The April deluges, which flooded portions of major highways and Dubai’s international airport, only amplified the risk in the Gulf country. While major thoroughfares quickly saw vacuum pumps arrive, others remained saddled for weeks with stagnant pools of water, where virus-carrying mosquitoes lay their eggs and spread the disease.

No official figures have been shared in the Emirates where broad laws severely restrict freedom of speech and almost all major local media are either state-owned or state-affiliated outlets. Queries sent to various governmental organizations about the exact number of confirmed dengue cases went unanswered.

The WHO also declined to discuss the situation in the UAE when reached by The Associated Press. However, the U.N. health agency noted in its May 30 report that there have been continued dengue outbreaks in Mideast “countries with stronger health-care systems that have been affected by unusual rains due to climate change.” It also said: “Timely data sharing also remains a challenge for other countries in the region for reasons such as the potential impact in the tourism, economy and other sectors.”

Meanwhile, public awareness campaigns across the sheikdom on the importance of cleaning stagnant water and warnings about dengue, also known as breakbone fever, have been widely aired on state media.

Still, activists stressed that communities of laborers are bearing the brunt of the disease.

The slow cleanup of flooded areas in industrial sites has worsened the spread of the disease among laborers, some of whom have left their home countries already affected by climate change for a chance to earn money in the UAE, according to a report issued by FairSquare, a London-based group focused on labor rights in the Gulf Arab states.

The July 4 report detailed a surge in dengue cases among migrant worker communities across the Emirates, citing three healthcare workers, a government official, and migrant workers. The group attributed the rise in cases to a lagging government response to the spread of the viral infection in areas where migrant laborers live and work.

James Lynch, a FairSquare co-director once banned from entering the UAE while at Amnesty International, told the AP that “the important thing here is the disproportionate impact” of how the virus seems to mainly spread among laborers. “What you would want to see is an even-handed approach to dealing with clean up and it doesn’t seem to be the case here.”

No specific figures were shared in the report which quoted a nurse, who works at a private clinic in the city of Sharjah, as saying they receive over 30 cases every four or five days, describing the rise in cases as “alarming.”

The UAE’s overall population of more than 9.2 million is only 10% Emirati, with millions of low-paid workers from Africa, the Middle East and Southeast Asia.

“I call it a double whammy of climate change on this very vulnerable population,” said Barrak Alahmad, a research fellow at the Harvard T.H. Chan School of Public Health. “I see that these migrant workers are on the front line facing the effects of climate change and health.”

The effect of the virus also resonated in Iran.

The Islamic Republic relies on Dubai as a major transit point to the rest of the world due to the international sanctions it faces over its nuclear program and tensions with the West.

On July 9, Shahnam Arshi, an Iranian health ministry official, said of 149 people infected with dengue, 130 had been infected in the UAE while Hossein Farshidi, deputy health minister, said the first known infected person entered Iran on May 15, after the flooding in the Emirates.

Farshidi, in his latest remarks on July 23, said the number of infected people in the country, rose to 152, without giving further details.

This year, Iran also reported its first locally transmitted cases of dengue, saying the number rose to 12 in July, all of them located in the Bandar Lengeh port, south of Iran.

Earlier this year, Brazil’s Rio de Janeiro declared a public health emergency because of mosquito-borne dengue fever, while in July, U.S. officials warned doctors to stay on alert as the tropical disease broke international records.

“Each year, we are going to see new places and different local governments struggling with either dengue or other issues from climate change,” said Alahmad, the research fellow. “It is an ever-expanding issue. I don’t know if we have an easy fix to this.”

More than half of U.S. adults plan to take a summer vacation this year, surveys have found — but for many, the time off may not be as restful as they’d hoped.

Whether traveling for pleasure or business, it’s common for people to experience sleep struggles away from home, experts say. Yet there are some ways to improve your rest while on the road.

Why does travel interfere with sleep?

For most people, struggles with sleep on the first night of vacation are part of a natural survival mechanism, expert say.

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“Our brains enter ‘protector mode,’ especially when we’re traveling with family,” said Martin Seeley, CEO and sleep expert at Mattress Next Day in the U.K., in an email to Fox News Digital.

“In an unfamiliar place, our brains become instinctively more alert, increasing adrenaline to keep us awake and ready to defend ourselves or our loved ones.”

Dr. Chelsie Rohrscheib, a neuroscientist and sleep specialist at Wesper in New York, agreed that sleeping in a foreign environment places the brain on high alert, and often results in light sleep and poor sleep quality for the first couple of days.

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An unfamiliar environment can also throw off a person’s sleep cycle, she told Fox News Digital, as the bed and sleeping area may be much different than at home, which usually requires an adjustment period. 

“You have almost no control over the type of mattress, pillow and bedding you’ll have while traveling, and you may find it uncomfortable,” Rohrscheib said.

Experts shared seven tips to help improve sleep while traveling. (iStock)

If traveling to a different time zone, that can disrupt the circadian rhythm, which is the body’s 24-hour biological clock. 

“You may find it very difficult to adjust to your new sleep and wake time, which causes poor sleep for up to a week,” the doctor noted.

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All of these factors can add up to daytime sleepiness, cognitive impairment, low energy and moodiness, the expert warned.

Changes to diet and exercise routines, modified schedules, and stress and anxiety about trip logistics can also affect the ability to sleep, according to experts with the Sleep Foundation.

7 tips to get better sleep while traveling

“Luckily, there are ways to ‘trick’ your brain into reducing levels of adrenaline and feeling more relaxed,” Seeley said.

1. Bring familiar items from home

Seeley recommends taking something from your bedroom at home that your brain will associate with sleeping in a safe environment.

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“The pillowcase from your bed won’t take up any room in your suitcase, and it will smell like your laundry detergent — this makes it ideal for relaxing your brain and body,” he suggested.

Smells are very powerful when it comes to triggering memories, the expert noted.

“So if you’re surrounded by the same smells of your bed at home, your brain will more than likely start to feel more safe and relaxed.”

2. Mimic your home environment

Seeley recommends setting up your sleeping area to resemble your home environment as closely as possible. 

One expert recommends bringing your own pillow, as well as a sleep mask and earplugs, to help promote better rest. (iStock)

This might include bringing a small nightlight if you use one at home, adjusting the room’s temperature to your liking, and using a white noise machine to block unfamiliar sounds, he suggests. 

“These small adjustments can help make the new space feel more familiar, which will aid you in falling asleep quicker,” Seeley said.

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Rohrscheib also recommends bringing your own pillow, as well as a sleep mask and earplugs.

“You can’t be sure your accommodations will have sufficient blackout blinds or soundproofing,” she said.

3. Stay active during the day leading up to your first night

Seeley recommends spending time outside during the day to help regulate your body’s internal clock. 

“Whether it’s swimming, hiking or exploring local sights on foot, physical exertion can help promote better sleep at night,” he advised. 

If traveling to a different time zone, that can disrupt the circadian rhythm, which is the body’s 24-hour biological clock, experts say. (iStock)

“Also, natural sunlight exposure helps reinforce your circadian rhythm, making it easier for you to fall asleep at night.”

Once you arrive at your destination, it’s important to continue to get ample exposure to sunlight within the first hour of waking at your travel destination, Rohrscheib noted, as this will help reset your internal clock.

4. Stick to your usual bedtime routine

Maintaining your usual bedtime routine sends a signal to the brain that it’s time to wind down, according to Seeley. 

“Engage in the same pre-sleep activities you do at home, whether it’s reading a book, taking a warm shower or listening to calming music,” he advised. 

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“This consistency helps cue your brain to prepare for sleep.”

If traveling with children, Seeley recommends encouraging them to stick to regular routines as well — such as brushing their teeth, reading a bedtime story or cuddling with a favorite toy — to help them feel more secure and ready for bed.

If traveling with children, experts recommend encouraging them to stick to regular routines to help them feel more secure and ready for bed. (iStock)

“Anything that your brain associates with your normal bedtime environment will make it easier to fall asleep and stay asleep,” he said.

5. Stay active during the day leading up to your first night

Spend time outside during the day to help regulate your body’s internal clock, experts recommend. 

“Whether it’s swimming, hiking or exploring local sights on foot, physical exertion can help promote better sleep at night,” Seeley advised. 

“Also, natural sunlight exposure helps reinforce your circadian rhythm, making it easier for you to fall asleep at night.”

6. Adjust your schedule

If you are traveling out of your time zone, Rohrscheib recommends adjusting your sleep schedule in the days leading up to your departure to make the transition easier. 

“You can also help reset your biological clock by taking a low dose of melatonin at the time you wish to sleep while traveling,” Rohrscheib suggested.  

Experts recommend avoiding the use of electronic devices at least an hour before bedtime. (iStock)

“Taking melatonin for a week before you leave can help you reset your biological clock faster.”

7. Limit screen time 

“Avoid using electronic devices such as smartphones, tablets or laptops at least an hour before bedtime,” Seeley said. 

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“The blue light emitted from screens can interfere with your body’s production of melatonin, the hormone that regulates our sleep.”

Rohrscheib also recommends avoiding bright lights — especially from electronic devices — the hour before you go to sleep at your destination.