6 Things You’ve Been Told About Healthy Aging That Aren’t True, According to Doctors

Contrary to popular belief, living longer and healthier does not require an elaborate wellness routine or forgoing life’s daily pleasures and small indulgences. Here, experts debunk common myths about aging and offer practical ways to maintain your health as you age.

Myth: Older people can survive on less sleep

“Don’t assume that because you’re getting older that you’ll have sleep problems,” says Tracy Lippard, MD, a geriatrician at Kaiser Permanente in Colorado, noting that this misconception may stem from changes in sleep patterns as we age, in part due to declining melatonin levels. “It takes us longer to fall asleep, sleep is more fragmented, and our sleep schedule typically shifts toward earlier bedtimes and mornings. »

But older adults still need seven to nine hours of sleep each night. “It’s essential for strengthening memory and eliminating toxins that can harm the brain,” says Dr. Lippard. “Getting enough sleep also reduces the risk of developing depression and anxiety. » Adequate sleep can even help reduce the risk of diabetes, hypertension, obesity and heart problems, she adds.

If you have trouble sleeping, Dr. Lippard suggests talking to your doctor, because it could be caused by medications or conditions like sleep apnea or restless legs syndrome.

Myth: Getting old means getting weaker

“Muscle mass and strength tend to peak in your 30s and gradually decline from there, but this trajectory is not set in stone,” says Robert ‘Neal’ Mills, MD, MBA, chief medical officer at EHE Health. “Your activity level, what you eat, your overall health and other individual factors can all influence the amount of muscle you retain as you age. »

Consuming enough protein is especially important for maintaining muscle as you age, and while you can’t control all the factors that affect muscle health, you can take steps to help preserve your strength through your daily lifestyle choices.

“Prioritize strength training,” says Dr. Mills. Bodyweight movements and exercises using free weights, such as squats, shoulder presses, and bicep curls, can all help build and maintain strength. “Staying active can significantly slow age-related decline in strength and function, and resistance training is one of the most effective tools we have for maintaining muscle as we age,” says Dr. Mills. “Start where you are and start small. The goal is to challenge your muscles consistently and progress from there, at a level appropriate to your health and abilities.”

Myth: Inflammation is the enemy of healthy aging

“Inflammation has developed a bad reputation in the wellness world, but it is one of the body’s essential defense and repair mechanisms,” says Jill Villa, physician associate and founder of Goldhaus Wellness. “When you cut your finger, develop an infection, or pull a muscle, your immune system activates an inflammatory response to protect the affected area, fight pathogens, remove damaged tissue, and begin the healing process.”

Unlike acute inflammation, low-grade chronic inflammation can persist without obvious symptoms. “You may not necessarily feel anything, but this ongoing inflammatory activity can contribute to long-term health problems,” Villa says. “Factors like chronic stress, poor sleep, smoking, excess visceral fat, and metabolic dysfunction can all play a role.” Over time, persistent inflammation has been linked to health conditions such as cardiovascular disease and type 2 diabetes.

Villa says the goal isn’t to eliminate inflammation, but to promote a healthy response, and she recommends moving your body regularly and prioritizing sleep. “It doesn’t have to be complicated. Walk more, incorporate strength training, and try not to spend hours sitting,” she says. “Sleep is really the time when the body has the opportunity to repair and recover, so consistency is important.”

Myth: Getting older means losing your social circle

“Loneliness is very common,” says Dr. Lippard, referring to a 2023 national survey in the United States that found 37% of adults aged 50 to 80 reported feeling lonely. “As people age, their social circle can shrink for many reasons, such as retirement (or) the death of a spouse or friends.”

Loneliness can also increase the risk of depression, anxiety and cognitive impairment, says Dr. Lippard. “However, older people may have some valuable relationships that they save, which can protect them from loneliness.”

Dr. Lippard recommends making socialization a part of your routine. “Maybe it’s coffee once a week with the same friend or two, a regular yoga class, or a Saturday morning volunteer shift at the animal shelter,” she says. “It’s easier to maintain relationships when social activities are woven into the fabric of your life.”

Myth: You need superfoods to live longer

Superfoods like blueberries, salmon and turmeric have all gained a reputation for their health benefits, but as Villa explains: “No single food will determine how you age.” » Instead, their benefits occur in the context of an overall healthy lifestyle.

Eating the same handful of ingredients every day can mean missing out on important nutrients, Villa says. “Different foods provide different vitamins, minerals, fiber and polyphenols, all of which contribute to overall health. »

Rather than focusing on individual superfoods, Villa recommends creating balanced meals around whole, minimally processed foods while still leaving room for the things you love. “Start with a high-quality, lean protein source, add plenty of low-glycemic vegetables or fruits, incorporate healthy fats like avocado, olive oil, and nuts, and choose fiber-rich carbs like beans, lentils, quinoa, oats, and sweet potatoes,” she says. “A healthy diet is one that supports your health and that you can reasonably maintain for years. »

Myth: You need supplements to live longer

“One of the most common misconceptions is that taking more supplements automatically means better health,” says Dr. Mills. “Supplements can be helpful when there is a specific need, but they are not a substitute for a healthy diet.”

Although older adults are more likely to be deficient in nutrients such as calcium and vitamin D, their needs vary. “Diet should do the heavy lifting, with supplements used selectively when there is a reason for it,” he says, suggesting a varied diet rich in fruits and vegetables, whole grains, healthy fats and quality protein sources.

Before adding supplements to your routine, talk to your doctor about your diet, medical history, medications, and whether testing is appropriate.

The essentials

When it comes to living longer, healthier lives, Villa says the most effective approach is often to do the basics: prioritizing sleep, eating well, and moving your body regularly. “You don’t have to do everything perfectly or follow an elaborate wellness routine,” she says. “It’s what you do consistently, day after day and year after year, that ultimately has the greatest impact on how you age.”