8 things you can do to age gracefully

It’s not easy to see the changes of aging, whether it’s wrinkles in our skin or the aches and pains we never used to feel.

We can’t eat like we used to, and we can’t move like we used to.

But there are things we can do to care for our bodies as they grow older that will help soften the transition and keep us feeling well as time marches on.

1. Schedule annual checkups. One of your biggest allies in graceful aging is your primary care doctor. If you see them for regular checkups, they’re familiar with your health over time and can recommend steps to take to maintain your wellness as you age. Throughout the year, you can alert your PCP to any troubling symptoms, including annoying aches or pains and skin changes. If you don’t have a primary care doctor, now is a great time to start seeing one.

   “A primary care doctor can be your teammate in aging well. We don’t just treat illnesses, we help you prepare for what’s ahead, stay on top of screenings, and find daily habits that keep you feeling strong and independent,” said Tien Nguyen, MD, a family medicine physician with Endeavor Health.
    

2. Get enough sleep. Short-term sleep deprivation may slow your reaction time or lead to difficulty concentrating. Long term it can increase the risk for memory loss, dementia and cardiovascular disease. Go to bed at a time that allows for 7-9 hours of sleep nightly and stick to the schedule (even on weekends). If you have trouble sleeping, talk to your primary care doctor.
    
3. Stop smoking. Smoking harms nearly every organ in the body and is a leading cause of lung cancer and COPD. It can also cause heart disease, stroke and other diseases. Need help quitting? There are programs and resources that can support you.
    

4. Start moisturizing and using sunscreen (even in winter). Your daily routine can be boiled down to cleansing twice a day, followed by moisturizing and, in the morning, applying sun protection that’s at least SPF 30.

   “It’s important to protect your skin from the sun all year long. Even on cloudy days, and even in your car, UV rays are still present and can cause skin aging and increase the risk of skin cancer,” said Eden Lake, MD, a dermatologist with Endeavor Heath. “If you are tan, that is a physical sign of damaging your skin cells as the pigment is made as your skin cells try to protect you from the UV exposure. This is what accelerates wrinkles and dark spots forming.”
    

5. Move more. As we age, we naturally lose muscle mass and strength. Consistent exercise and strength training helps prevent muscle loss, improve balance, and support joint health so you stay strong, healthy and independent. Try not to think of exercise as a once-in-a-while event. Make it part of your daily routine, and you’ll notice a difference in how you look and feel.

   “Exercise doesn’t have to start big to make an impact,” said Jocelyn Ocon, a fitness trainer with Endeavor Health Fitness & Wellness Centers. “Begin with something simple, like a short daily walk, and let your body adjust. As you gain confidence, add strength, balance, and flexibility work. Those small steps build on each other, and before long, what once felt overwhelming becomes part of your life and is something that leaves you feeling stronger, more capable, and energized.

   Most importantly, discuss your fitness plans with your primary care doctor first so they can help you get started safely. Then, if you still feel like you need guidance, schedule sessions with a personal trainer to start off on the right track.
    

6. Get screened. Preventive screenings should be part of your yearly routine. From bloodwork to mammograms and colonoscopies, screenings allow you to track your health and catch potential health problems when they’re most treatable.

   “As we age, the DNA damage from UV exposure accumulates and begins to cause skin cancer and pre-cancerous lesions,” Dr. Lake said. “A total body skin check allows your dermatologist to find and analyze suspicious moles or skin changes early. You may need them just every few years but a baseline exam can be helpful to understand your overall risk.”
    

7. Eat healthy and drink enough water. Good nutrition and adequate hydration can make a big difference in your health and your appearance. Don’t skimp on water — the Academy of Nutrition and Dietetics recommends women aim for a total of 11.5 cups of water per day and men consume about 15.5 cups, which includes water from foods and liquids.
    

8. Make mental health a priority. “Taking care of your mental health is just as important as taking care of your body. Stress, anxiety, and depression can show up as physical problems too like trouble sleeping, digestive issues, or heart concerns. If you’re struggling, let your primary care doctor know,” Dr. Nguyen said.

   Depression, anxiety and chronic stress can lead to physical symptoms and conditions like insomnia, digestive problems and cardiovascular disease. Talk to your PCP if you are struggling. There are a number of behavioral health resources available to support you.