Aging is inevitable, but how we age is largely within our control. While genetics play a role, research shows that lifestyle choices significantly impact our health, function, and quality of life as we grow older. The good news? Small, consistent changes can make a big difference.

The Problem with Our Current Approach to Health

Our healthcare system excels at treating disease but falls short in preventing it. A staggering 80% of chronic health problems in the U.S. are driven by lifestyle factors, including:

• Tobacco use

• Poor diet and inactivity (both linked to obesity)

• Excessive alcohol consumption

• High blood pressure and cholesterol

The key takeaway? Many of these risk factors can be improved or even reversed with healthy habits.

More Function = Less Aging

Aging is often associated with decline, but it doesn’t have to be. Research suggests that maintaining function—through movement, diet, and social engagement—can slow the aging process and enhance overall well-being.

Regular exercise, for example, supports heart health, brain function, and mobility as we age. Cardiovascular fitness is linked to a lower risk of cognitive decline, and strength training helps combat sarcopenia (age-related muscle loss), which can affect independence.

The Brain-Heart Connection

Cognitive decline, including Alzheimer’s, is strongly influenced by lifestyle. The numbers speak for themselves:

• 53% reduction in Alzheimer’s risk with proper nutrition  

• 40% lower risk of Alzheimer’s with regular exercise  

• 30% less brain shrinkage with effective stress management  

• 70% lower dementia risk with improved sleep  

• 48% reduction in Alzheimer’s risk with social and mental stimulation  

Maintaining a healthy heart also benefits brain function. A 40% reduction in dementia risk has been observed in individuals who prioritize heart health through diet, exercise and stress management.

Strength, Aging, and Longevity

Loss of muscle mass is a common part of aging—adults can lose up to 30% of muscle between ages 35 and 65. This impacts strength, balance, and even lifespan. Research shows clearly that strength and muscle growth are achievable at any age!

Charles Eugster, a 93-year-old fitness enthusiast, put it best: "You can have a beach body at 90! If you eat right and exercise properly, you can be that guy at any age."

Diet and Aging: Food as Medicine

We eat nearly 800 pounds of food per year, so what’s on our plate matters. Diets high in ultra-processed foods increase the risk of cognitive decline by 16%, whereas a diet rich in whole, unprocessed foods lowers the risk by 12%.

The Mediterranean diet, rich in whole grains, vegetables, nuts, and healthy fats, is one of the best options for heart and brain health.

Final Thoughts

Aging well isn’t about avoiding birthdays—it’s about maintaining function and enjoying life to the fullest. By making small, intentional changes in movement, nutrition, sleep, and stress management, we can significantly improve our quality of life.

Are you ready to take control of how you age? Start today with small, sustainable steps toward a healthier future!