Healthy ageing: 8 ways to boost mental health, support mobility, improve brain functions as you age

Physical activity helps maintain bone health while also improving cardiovascular fitness and mental well-being. (Image: Canva)

Staying healthy as you age is crucial for maintaining independence, vitality, and overall well-being. As the body undergoes natural changes with age, including slower metabolism, reduced muscle mass, and a decline in bone density, adopting healthy habits becomes essential to prevent chronic diseases like heart disease, diabetes, and arthritis. Good health supports mobility, cognitive function, and emotional well-being, allowing individuals to stay active and engaged in their personal and social lives.

Staying healthy also helps manage stress, improves sleep, and fosters mental sharpness, which is vital for adapting to the challenges that come with ageing. By prioritising physical, mental, and emotional health, individuals can continue to enjoy fulfilling and vibrant lives well into their later years, says Mumbai-based Dr Ram Agnihotri. He also suggests 8 smart ways to stay healthy as one age.

Prioritise a balanced diet: Eat a variety of whole foods rich in vitamins, minerals, and antioxidants. Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats to support heart health, brain function, and muscle maintenance. Avoid processed foods, excess sugar, and unhealthy fats to prevent chronic diseases.

Stay physically active: Engage in regular exercise, including aerobic activities, strength training, and flexibility exercises. Physical activity helps maintain muscle mass, balance, and bone health while also improving cardiovascular fitness and mental well-being. Aim for at least 30 minutes of moderate exercise daily.

Get regular health screenings: Schedule routine checkups and screenings for conditions like high blood pressure, cholesterol, diabetes, and cancer. Early detection can lead to more effective treatments and better health outcomes, allowing you to manage potential health issues before they worsen.

Prioritise mental health: Mental well-being is crucial as you age. Engage in mindfulness, meditation, or hobbies that stimulate your mind and reduce stress. Social interaction also plays a key role in keeping your brain active and maintaining a positive outlook, which supports both emotional and cognitive health.

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Get enough sleep: Quality sleep is essential for overall health. Aim for 7-9 hours of restful sleep each night to allow your body to recover, regulate hormones, and repair tissues. Establishing a consistent sleep routine and creating a relaxing bedtime environment can improve sleep quality.

Stay hydrated: As you age, your body's ability to sense thirst diminishes, making it easier to become dehydrated. Drink plenty of water throughout the day to support digestion, circulation, and joint lubrication. Proper hydration also helps maintain energy levels and supports cognitive function.

Maintain a healthy weight: Keeping your weight within a healthy range can reduce the risk of chronic conditions like heart disease, diabetes, and joint issues. A combination of mindful eating and regular physical activity can help you manage weight effectively, supporting long-term health and mobility.

Keep your brain active: Engage in activities that challenge your cognitive abilities, such as puzzles, reading, or learning new skills. Staying mentally active can help slow cognitive decline and reduce the risk of neurodegenerative diseases like Alzheimer's, keeping your mind sharp as you age.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnoses.