Everyone is going to get older. The quality of life you have as you age can be improved by healthy aging.

“There’s no way around getting older,” says Dr. Cristin Trecroce, a medical director with BlueCross BlueShield of Tennessee. “But you can age in a way that preserves your ability to live your life on your own terms and enjoy activities that fulfill you.”

What happens when you age? 

Dr. Trecroce: As you age, you may no longer be able to do everything you once did in the same way. You may not feel the way you once did. You may not be able to recover from sickness or injuries.

As people get older, their body structure and function start changing. Aging affects both the brain and the rest of the body. The brain begins to shrink and nerve cells die. This affects your ability to process information and to communicate, among other mental abilities.

Your body also undergoes some changes. There are obvious signs, like gray hair, wrinkles, and age spots on the skin. There are also less obvious signs, like bones that weaken and muscles that lose strength, which affects your ability to move around. You may experience slowness in your gut that causes constipation. This is because of structural changes that occur in your digestive tract. A decrease in your bladder’s elasticity may result in a need to use the bathroom more frequently.

What you can do to maintain health as you age
 

Dr. Trecroce: How you age is related to your lifestyle, resources, environment, attitude, belief system and education. You can’t change your genetics, but you can be proactive and change what you can.

To maintain your health while you age:

1. Exercise. Physical activity is “a cornerstone of healthy aging.” Strength training exercise can help you maintain bone and muscle mass, which is a predictor of longevity. Cardiovascular activity like walking and swimming can help you maintain lung function. Activities like yoga and tai chi can help you remain flexible.
2. Keep your brain strong. Don’t just stick to familiar books, puzzles, and games. Try something new to maintain mental acuity. Challenge your brain with activities that make you work and think harder.
3. Eat healthy, but eat less. Eat foods that provide nutrients you need, rather than only eliminating foods that aren’t so healthy. The heart-healthy Mediterranean diet is a good choice, which emphasizes whole grains, fresh fruits and vegetables, and healthy fats.
4. Nurture your soul with meaningful relationships and social connections. Strong social connections are another key part of healthy aging. Many health risks are associated with isolation, including depression and anxiety. Find ways to connect with people you care about. Plan regular phone calls or video chats with family members, dinner with friends, a book club, or other group activities.
5. Practice preventive health. See your doctor. Talk to your health care provider about the preventive care that you need. These may include vision screenings, blood pressure checks, flu shot appointments and certain cancer screenings. You may need additional screenings depending on your specific health conditions.
6. Ditch your bad habits. If you smoke or misuse alcohol or other substances, it’s time to get serious about quitting those bad habits. They can shorten your life and take a toll on your health while you’re still alive. Talk to your health care provider and ask for help.
7. Change your mindset to rethink your stress. Even through stressful situations, try to find the positive things around you and be grateful. Levels of the stress hormone cortisol tend to rise steadily after middle age. This can change your brain, having a negative effect on your memory, mood and decision-making capabilities. Prioritize activities that help you release stress. It will help you in both the short term and the long term.

“Think about your life goals and ask yourself what you want to be able to do when you’re older,” Dr. Trecroce says. “That can help you develop an action plan now to achieve those goals.”

More from Dr. Trecroce on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.