Beyond Diet and Exercise: The Holistic Approach to Aging Well
When considering how to live a long, healthy, and fulfilling life, many people focus primarily on physical factors like exercise and nutrition. While these are undoubtedly important, geriatric experts emphasize that truly successful aging encompasses a much broader spectrum of elements. According to leading specialists, a holistic approach that integrates multiple aspects of well-being is essential for thriving in our later years.
The Three Pillars of Successful Aging
"Aging well, in my opinion, consists of three different components," explained Dr. Parul Goyal, a geriatrician at Vanderbilt Health. These foundational pillars are physical health, emotional connection, and mental support. When these elements work in harmony, they create the foundation for a rewarding, lively, and healthful life throughout the aging process.
Doctors identify numerous behaviors that contribute positively to physical, emotional, and mental health as we grow older. They also recognize clear indicators that someone is effectively caring for themselves across these dimensions. Below, geriatric specialists share the key signs that someone is aging well, along with practical advice for those who feel they might be missing the mark.
You Continuously Engage in Learning
As we age, opportunities for formal learning often diminish once we leave school or the workforce. However, actively seeking out new knowledge remains crucial for cognitive health. "We look at their cognitive health... making sure that they are staying mentally strong, they are using their mind, they are engaging in exercises to stimulate their mind, which means they are learning like a new skill," Dr. Goyal emphasized.
She encourages patients to embrace learning something new regularly—whether it's a new game, exercise routine, language, or musical instrument. "That will help form new pathways in the brain so that they can continue to stay cognitively strong," she noted. This mental stimulation helps maintain cognitive flexibility and resilience against age-related decline.
You Communicate Your Needs Openly
"So often, people don't age well because they're not upfront about what their needs are," observed Robyn Golden, associate vice president of social work and community health at Rush University Medical Center. She highlights the importance of creating environments where people feel comfortable expressing needs like companionship or support.
Rampant ageism can make older adults feel like burdens or invisible, Golden explained, which often leads to silent suffering. Pushing against this stigma and communicating openly with family, friends, and healthcare providers represents a significant positive sign. This includes discussing mental health concerns like depression and anxiety, which remain treatable at any age through various interventions beyond medication alone.
You Maintain Strong Social Connections
Loneliness and isolation have reached epidemic proportions, as highlighted by the U.S. Surgeon General's declaration. The COVID-19 pandemic particularly exacerbated social isolation among older adults. To combat these feelings, experts stress the importance of actively nurturing social connections through friends, family, community groups, or religious organizations.
"We think of the brain as a muscle, so if you sit in a room with four walls all day and not talk to anybody... your brain is going to go to sludge because it's not getting any stimulation," explained Dr. Lee Lindquist, chief of geriatrics at Northwestern Medicine. Social interaction—whether in person, by phone, through video platforms, or in group activities like book clubs—serves as vital exercise for brain health.
You Prioritize Physical Health Strategically
While nutrition and exercise remain important throughout life, their implementation may need adjustment as we age. Dr. Goyal recommends dietary approaches combining Mediterranean and DASH (Dietary Approaches to Stop Hypertension) principles, emphasizing fruits, vegetables, whole grains, healthy fats, and lean proteins while limiting sodium.
Physical activity should address multiple aspects of fitness. "I want people to keep moving, exercising," Dr. Lindquist advised, suggesting physical therapy for those restarting activity after periods of inactivity. She noted that fear of falling often discourages movement, yet appropriate exercise actually reduces fall risk. Strength training becomes particularly important to combat age-related muscle loss, while cardiovascular activities support heart health.
You Pursue Enjoyable Activities
"I love people who are doing activities and enjoying life, and doing it in a way that brings them enjoyment," Dr. Lindquist shared. Chronic illnesses may develop, but successful aging involves managing conditions while continuing to engage in meaningful activities—whether traveling, learning new skills, or spending quality time with loved ones.
Golden identified boredom as a potential red flag in aging. "Feeling like the day is very, very long is not a good sign." Hobbies, volunteer work, and social engagements provide effective antidotes to boredom while contributing to overall life satisfaction.
You Review Medications Regularly
Medication needs often change significantly over decades. "Many times, we end up taking too many medicines for what we actually need," Dr. Lindquist cautioned. "Your body is always changing, it may not need [certain] meds." She emphasizes the importance of discussing de-prescribing unnecessary medications with healthcare providers, as some drugs may become inappropriate or even harmful with age.
You Plan Proactively for the Future
"The other thing I always tell people is to plan ahead because as much as we all want to age well into our hundreds, healthy and happily, there is a very good chance that something might happen," Dr. Lindquist noted. This involves discussing preferences for potential scenarios like hospitalization, mobility challenges, or cognitive changes with loved ones.
She clarifies that this isn't end-of-life planning but rather preparation for the decades before significant assistance might be needed. These conversations help ensure personal preferences are respected and reduce stress during unexpected situations. Resources like Plan Your Lifespan—a free, research-backed planning tool—can facilitate these important discussions.
It's Never Too Early or Too Late to Start
For those who haven't prioritized these aspects of aging, experts emphasize that now always represents a good time to begin. Dr. Goyal particularly stresses starting healthy aging practices early: "I really want people to start thinking about aging well from the time they're in their 30s and their 40s."
Perhaps most importantly, successful aging has little to do with chronological age. "Chronological age doesn't mean a whole lot—so, 65, 75, 85, it's how you're feeling that makes that difference, not that number," Golden concluded. By prioritizing relationships, physical and mental health, and thoughtful planning, individuals can create conditions for feeling well regardless of birth year.
