Top tips for healthy ageing – it’s never too late

The UK’s and World population is undergoing a massive age shift. Within the next 20 years, one in four people will be over the age of 65. Compared to an average life expectancy of 45 years in 1900, life expectancy is now around 82 years.¹

Getting older involves changes in all realms of life; you will change physically, mentally, socially, emotionally and sexually. Retirement, children leaving home, the loss of loved ones and a loss of independence are all likely to affect us at some point in our lives.

Some of these changes are considered as positive and some negative. The challenge is to maximise the good parts of getting older while taking proactive steps to maintain one’s health and minimise the negative aspects. How we handle and grow from these changes is often the key to healthy ageing.

Healthy ageing means few health complaints or chronic conditions, being mentally and physically active, feeling positive and part of society, and having a good quality of life.

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Many factors influence healthy ageing. Some of these, such as genetics, are not in our control. Others like exercise, a healthy diet, going to the doctor regularly, and taking care of our mental health are within our reach.

Mental health matters

Stress

A meta-analysis funded by the National Institute of Mental Health supports the notion that stress and anxiety affect the brain in ways that can impact memory, decision-making, and mood.

Constant stress can also increase the risk of developing Alzheimer’s or related dementias. Long-term stress also may contribute to or worsen a range of health problems, including digestive disorders, headaches, and sleep disorders.

Older adults are at particular risk for stress and stress-related problems. Cortisol levels in a person’s body increase steadily after middle-age, and that this age-related increase in stress may drive changes in the brain.²

Finding ways to lower stress and increase emotional stability may support healthy ageing. Data from the Baltimore Longitudinal Study of Aging, of 2,000 participants followed for more than five decades, showed that individuals who were emotionally stable lived, on average, three years longer than those with a tendency towards a negative or anxious emotional state.³

Tip 1: Accept your age

People who maintain a positive attitude about ageing live longer and may recover better from a disability. Ageing is inevitable and learning to embrace it can make all the difference.

Tip 2: Learn to cope with change

As we age, there will be periods of both joy and stress. It’s important to build resilience and find healthy ways to cope with challenges. This ability will help you make the most of the good times and keep your perspective when times are tough. Focus on the things you’re grateful for. The longer you live, the more you lose. But as you lose people and things, life becomes even more precious.

Acknowledge and express your feelings. You may have a hard time showing emotions, perhaps feeling that such a display is inappropriate. But burying your feelings can lead to anger, resentment, and depression. Don’t deny what you’re going through. Find healthy ways to process your feelings, perhaps by talking with a close friend or writing in a journal.

Accept the things you can’t change. Many things in life are beyond our control. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Face your limitations with dignity and a healthy dose of humour.

Look for the silver lining. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Take daily action to deal with life’s challenges. When a challenge seems too big to handle, sweeping it under the carpet often appears the easiest option. But ignoring the problem doesn’t make it go away; it allows both the problem and your anxiety to build. Instead, take things one small step at a time. Even a small step can go a long way to boosting your confidence and reminding you that you are not powerless.

Staying healthy through humour, laughter, and play. Laughter is strong medicine for both the body and the mind. It helps you stay balanced, energetic, joyful, and healthy at any age. A sense of humour helps you get through tough times, look outside yourself, laugh at the absurdities of life, and transcend difficulties.

Tip 3: Find meaning and joy

As you age, you will gradually lose things that previously occupied your time and gave your life purpose. For example, change of job, retirement, children leaving home, or other friends and family moving far away, and the activities you enjoy may change over time. However, you may find you have more time to enjoy activities outside of work and immediate family. Some suggestions follow below.

Pick up a long-neglected hobby or try a new hobby. Taking a class or joining a club or sports team is a great way to pursue a hobby and expand your social network at the same time. Learn something new, such as an instrument, a foreign language, a new game, or a new sport. Learning new activities not only adds meaning and joy to life, but can also help to maintain your brain health and prevent mental decline.

A study showed that older adults who spent at least an hour reading or engaged in other hobbies had a decreased risk of dementia compared to those who spent less than 30 minutes a day on hobbies.⁴

Get involved in your community. Try attending a local event or volunteering for a cause that’s important to you. The meaning and purpose you find in helping others will enrich and expand your life. Community work can also be a great way of utilising and passing on the skills you honed in your career, without the commitment or stress of regular employment.

Travel somewhere new or go on a weekend trip to a place you’ve never visited. Spend time in nature – take a scenic hike, go fishing or camping, enjoy a ski trip, or walk a dog in the park. Visit a museum, go to a concert or a play, join a book group, or take an art appreciation class. Write your memoirs or a play about your life experiences. The possibilities are endless.

Art can inspire an ageing body and mind. Activities such as music, dance, painting, quilting, singing, poetry writing and storytelling add meaning, joy and a vibrant sense of wellbeing to the lives of older people.

Research on music, theatre, dance, creative writing, and other participatory arts shows promise for improving older adults’ quality of life and wellbeing, from better cognitive function, memory, and self-esteem to reduced stress and increased social interaction.⁶ Even hobbies as simple as taking care of a pet can improve health.

The Creativity and Ageing study included active seniors aged 65. The intervention group was assigned to an intensive community-based art programme conducted by professional artists, such as painting, creative writing and poetry, jewellery making, pottery and singing in a chorale. Overall, the health of participants in the arts programme stabilised; they used less medication, were less likely to fall and had fewer doctor visits.⁵

Tip 4: Boost your mood

Five tips on how to lift your spirits:

Smile: When you smile it triggers mood-boosting hormones in the brain. So even if you don’t feel happy, put a smile on your face and you may soon start to feel more positive.
Keep busy: It doesn’t matter whether you tidy up the garden, wash the dishes or go for a walk – any activity that helps to break up your routine and gives you a sense of achievement will do the trick.
Talk to someone: It doesn’t matter whether you meet up face-to-face, talk on the phone, chat online or use Skype, connecting with other people helps to bring you out of yourself.
Help others: Helping other people will help to lift your mood. So, do a favour for a friend, donate to charity or volunteer.
Live in the moment: If you’re feeling low, try to regulate your breathing and pay attention to what you can see, hear and feel at the present moment. This will help you to feel calm and bring you back into emotional balance.

Tip 5: Stay connected

Social isolation and loneliness

As people age, changes such as hearing and vision loss, memory loss, disability, trouble getting around, and the loss of family and friends can make it difficult to maintain social connections. This makes older adults more likely to be socially isolated or to feel lonely.

Although they sound similar, social isolation and loneliness are different. Loneliness is the distressing feeling of being alone or separated, while social isolation is the lack of social contacts and having few people to interact with regularly.

A 2021 study of more than 11,000 adults aged 70+ found that loneliness was associated with a greater risk of heart disease, chronic lung conditions and depressive symptoms.⁷

A study amongst persons over 65 years who reported higher levels of social activity were more likely to experience more positive moods, fewer negative feelings, and higher levels of physical activity.⁸

Having people you can turn to for company and support as you age is a buffer against loneliness, depression, disability, hardship and loss. There are lots of ways to be with other people.

Connect regularly with friends and family. Spend time with people you enjoy being around and who make you feel upbeat. It may be a neighbour who you like to exercise with, a lunch date with an old friend, shopping with your children, or playing with your grandkids. Even if you are not close by, call or email frequently to keep relationships fresh.

Make an effort to make new friends. As you lose people, it is vital to make new connections so your social life doesn’t decline. Make a point to befriend people who are younger than you. Younger friends can reenergise you and help you see life from a fresh perspective.

Spend time with at least one person every day. Whatever your living or work situation, you shouldn’t be alone day after day. Phone or email contact is not a replacement for spending time with other people. Regular face-to-face contact helps ward off depression and stay positive.

Giving back to the community through volunteering is another wonderful way to strengthen social bonds and meet others interested in similar activities or who share similar values. Even if your mobility becomes limited, you can get involved by volunteering on the phone.

Find support groups in times of change. If you or a loved one is coping with a serious illness or recent loss, it can be very helpful to participate in a support group with others undergoing the same challenges.

Embrace the Power of Telehealth

Digital health technologies can enhance the three biggest predictors of longevity: having a sense of purpose, maintaining social connections and engaging in physical activity. There are several consumer-friendly smart technologies that can help to keep us moving, connected and productive.

The challenges caused by the Covid-19 pandemic have created a shift towards telehealth and virtual care technologies, with a move away from the hospital and doctor’s office and into patients’ homes and their daily lives.

Tools like virtual video visits, remote monitoring to gather health data and e-consults with specialists are helping connect patients with their providers effectively and keep people healthy at home, and these technologies are evolving all the time.

Tip 6: Get active and boost vitality

While not all illness or pain is avoidable, many of the physical challenges associated with ageing can be overcome or drastically mitigated by exercising, eating right, and taking care of the body.

In fact, adults who take up exercise later in life often show greater physical and mental improvements than their younger counterparts because they aren’t encumbered by the same sports injuries that many regular exercisers experience as they age.

Similarly, many older adults report feeling better than ever because they are making more of an effort to be healthy than they did when they were younger.

Exercise

Exercise helps maintain strength and agility, increases vitality, improves sleep, reduces stress, and can even help diminish chronic pain. Exercise can also have a profound effect on the brain, helping prevent memory loss, cognitive decline, and dementia.

Exercise is an essential tool for maintaining a healthy weight. Adults with obesity have an increased risk of death, disability, and diseases such as type 2 diabetes, heart disease and high blood pressure.

Exercise can help older adults maintain muscle and bone mass as they age and can prevent age-related decline in muscle function. A study found that exercise is the number one contributor to longevity, adding extra years to life, even if you don’t start exercising until your senior years.

It’s not just about adding years to your life, it’s about adding life to your years. A study of adults 40 and older found that walking or running 8,000 steps or more per day, compared to only 4,000 steps, was associated with a 51% lower risk of death from all causes.⁹

Exercise tips for older adults

Check with your doctor before starting any exercise programme. Find out if any health conditions or medications you take affect the type of exercise you should choose.

Find an activity you like and that motivates you to continue. You may want to exercise in a group, like in a sport or class, or prefer a more individual exercise like swimming.

Start slow. Slowly increase the time and intensity to avoid injury. Walking is a wonderful way to start exercising. Exercise doesn’t have to mean strenuous activity or time at the gym. In fact, walking is one of the best ways to stay fit. Moreover, it doesn’t require any equipment or experience and you can do it anywhere.

Exercise with a friend or family member. This will help to keep each other motivated and besides the physical activity, the social contact as well.

The Department of Health and Human Services recommends that adults do:¹⁰

At least 150 minutes a week(e.g. 30 minutes a day, five days a week) of moderate-intensity activity, such as brisk walking
OR 75 minutes a week of vigorous-intensity activity, such as hiking, jogging, running, swimming, cycling or dancing
OR a combination of the two.

Older adults should also focus on activities that include balance training in addition to aerobic and muscle strengthening exercises, such as standing on one foot three times a week, walking backward, standing on one leg or using a wobble board.

Tip 7: Watch what you eat and drink

As you age, your relationship to food may change along with your body. A decreased metabolism, changes in taste and smell, and slower digestion may affect your appetite, the foods you can eat, and how your body processes food. But now more than ever, healthy eating is important to maintain your energy and health.

A 2021 study¹¹ analysing the eating patterns of more than 21,000 participants found that people closely following the Mediterranean-style pattern which includes fresh produce, whole grains, and healthy fats – but less dairy and more fish – had a significantly lower risk of sudden cardiac death.

A Mediterranean diet contains plenty of fruits, vegetables and beans; olive oil, nuts, whole grains and seafood; moderate amounts of low-fat yogurt, low-fat cheese and poultry; small amounts of red meat and sweets; and wine, in moderation, with meals.

A healthy diet doesn’t have to be boring or expensive. Eating well doesn’t have to mean giving up the less healthy things you enjoy – it just means eating them in moderation and as part of a balanced diet.

Aim for at least five portions of different-coloured fruit and vegetables each day. This includes fresh, frozen, dried and canned fruits and vegetables, as well as smoothies and 100% fruit juices.

A portion is roughly the amount you can fit in the palm of your hand, generally 80g, for example: two satsumas, three apricots, an apple, one banana. For dried fruit, a portion is 30g, for example three dried apricots or one tablespoon of raisins. A glass of fruit juice (150ml) counts as a maximum of one portion per day.

Another study that followed almost 1,000 older adults over five years found that consumption of green leafy vegetables was significantly associated with slower cognitive decline.¹²

Men age 50 and over require 30 grams of fibre each day, while women require 21 grams daily. Fibre helps keep bowel movements regular. It also may help lower your cholesterol and blood glucose levels. Fibre-containing foods include whole grains, vegetables, fruit, legumes and nuts.

Wholegrains include grains such as whole wheat, brown rice and barley, which still have their fibre-rich outer shell, called the bran, and inner germ. It provides vitamins, minerals and good fats. Choosing wholegrain side dishes, cereals and breads, for example, may lower the risk for heart disease, type 2 diabetes and cancer, as well as improving digestion.

You don’t need to eat meat every day – try eggs, beans, lentils or meat substitutes (such as Quorn or tofu) instead.

Oily fish are rich in vitamin D and a type of fat that helps to reduce your risk of heart disease. Try to eat two 140g (cooked weight) portions of fish twice a week, with one portion being oily fish, such as mackerel, sardines, pilchards and salmon. This type of fish contains unsaturated fats called omega-3 fats, which are beneficial for circulation and can reduce the risk of heart disease.

You should also use vegetable oils (such as rapeseed, olive, sunflower, soya, sesame oils) when cooking (as well as fat spreads made from these oils) as they are high in unsaturated fatty acids and a healthier alternative to saturated fats.

Provided that you eat a ‘rainbow’ of fruit and vegetables, you’ll get all the nutrients you need without spending a fortune on ‘superfoods’.

Tip 8: Foods to avoid

Avoid processed meats like hot dogs and sausages which have been salted, cured or smoked to enhance flavour and improve preservation. A number of studies have found associations between eating a lot of processed meats and poor health.

One study found that eating one serving a day of processed meats like bacon, sausage and deli meats was associated with a 42% higher risk of heart disease and 19% increased risk of diabetes.¹³ However, there was no increase in risk associated with eating unprocessed red meat.

Notably, the culprit in processed meats wasn’t the saturated fat or cholesterol — both whole cuts of meat and processed meats contained the same amount per serving. The big differences were the levels of sodium and chemical preservatives. Processed meats had about four times more sodium and 50% more nitrate preservatives than unprocessed meats.

The best eating strategy for ageing well is to skip processed foods and beverages. This will immediately eliminate added sugars from your diet.

But how do we recognise if a food is processed? One good indicator is if it comes in a package that has to be ripped open. Examples are crisps, granola bars, junk food, fast food and frozen pizza.

Avoid sugary foods and refined carbs. Foods that are high in saturated fat such as cakes, sausages and cheese increase cholesterol levels in the blood and raise your risk of heart disease and stroke. Try to see these foods as a treat rather than an everyday snack.

Potatoes, bread, rice, pasta and other starchy carbohydrates

These foods give you energy and a range of nutrients. Try to eat wholegrain versions such as brown rice, wholegrain bread or pasta. These are good sources of B vitamins, minerals and fibre which helps prevent constipation.

Dairy and alternatives

These foods contain protein and vitamins and are a good source of calcium, which helps to keep bones strong. Try to choose lower-fat versions, such as semi-skimmed milk and low-fat cheese.

It sounds obvious, but having a balanced diet is crucial for good health, energy and preventing illness. An ideal diet should be low in saturated fat, with lots of fruit and vegetables, wholegrains, oily fish, and small amounts of low-fat dairy and lean meat.

Older adults often need fewer calories, but more nutrients, which makes it essential to eat nutrient-dense foods. To eat nutrient-dense foods across all the food groups, you may need to make some changes in your food and beverage choices. You can move toward a healthier eating pattern by making shifts in food choices.

Intermittent fasting

Calorie restriction also provides advantages for successful ageing over and above weight loss. Adults engaged in calorie restriction show preserved cardiovascular, immune, nervous system, and glucose-insulin function. It attenuates many of the negative effects of aging but it should be undertaken in close collaboration with health professionals.¹⁴

Drink plenty of water to avoid dehydration, which can make you feel tired and confused. Tea, coffee and fruit juice will also help you to stay hydrated, but avoid sugary fizzy drinks. Not drinking enough can cause constipation, dehydration, and increase your risk of a fall. Aim for six to eight glasses of fluid every day. This doesn’t have to be water – milk, soups, tea and coffee all count.

Healthy adults need only 1500mg of sodium per day. However, 60% of older adults consume closer to 3400mg. Having too much sodium may lead to high blood pressure, which is a risk factor for developing heart disease.

Tip 9: Vitamins

Vitamin supplements can be expensive, and are often unnecessary. Your kidneys will simply flush out what your body doesn’t need, which means that your expensive supplements end up going straight down the toilet.

It’s always good to ensure that you take supplements only in the recommended daily allowance (RDA) amounts and discuss with your GP why you’re taking them and why they’re needed. Nevertheless, vitamin supplements can be helpful for some people.

It can be difficult in the UK to meet our vitamin D needs through sunlight and diet alone. For this reason, it’s recommended that over-65s take a supplement of vitamin D of 10 micrograms per day. Try to get out in the sun for 10-15 minutes a day without sunscreen, too.

You should be able to get all the iron you need from your daily diet as it is found in red meat, pulses and beans, eggs, wholegrain products, nuts and seeds, green leafy vegetables, dried fruit and fortified cereals.

Older patients should not routinely supplement with iron unless they have a known reason for an iron deficiency, for instance, if they have just had an operation, suffered blood loss or are vegan.

Iron deficiency in patients over 50 can be the first sign of an underlying health problem, so would need to be investigated fully. To boost iron absorption, have plenty of vitamin C in your diet and try having a glass or fruit juice with an iron-rich meal.

Calcium is an important mineral as it helps to build strong bones and teeth, regulates muscle contractions, including heartbeat, and helps blood to clot normally. Milk, cheese and yoghurt are all good sources of calcium, as well as green leafy vegetables, nuts, and fish like sardines, where you eat the bones. Eating three-to-four portions of dairy products a day should provide all the calcium that is needed.

As we get older, it becomes harder to absorb vitamin B12, which is found in meat, cod, salmon, milk, cheese, eggs and some fortified cereals. People who are B12 deficient are at increased risk of anaemia and neurological problems such as memory loss. Eating fortified breakfast cereals, yeast extract and meat can help with this.

Vitamin C is an antioxidant that helps to fight disease and infections and aids healing, eating plenty of fruit and vegetables should help you to get all that you need. Aim for five or more portions of fruit and vegetables a day, with only one of these being fruit juice. Citrus fruit, strawberries and mango, as well as peppers and tomatoes are all good sources of vitamin C.

Tip 10: Lifestyle habits

Alcohol

Alcohol is best avoided. If you drink alcohol, keep at least two days per week booze-free to give your liver time to recover from the toxic effects of alcohol, and don’t exceed recommended daily limits for alcohol consumption.

Smoking

Smokers lose at least one decade of life expectancy, as compared with those who have never smoked. Cessation before the age of 40 years reduces the risk of death associated with continued smoking by about 90%.¹⁵

Quitting smoking at any age can lower the risk of cancer, heart attack, stroke, and lung disease. It also improves blood circulation, sense of taste and smell and increases the ability to exercise.

Quitting smoking is hard, since nicotine is physically and psychologically addictive, and only 3-6% of people who try to quit on their own succeed. Medications and counselling have been proven to help quit smoking; combining these correctly increases the chance of successfully quitting to 30%.

A healthy lifestyle also significantly reduces all-cause mortality and the incidence of cancer.¹⁶

Get plenty of sleep

On average, adults need between seven and nine hours of sleep per night. Many adults complain of sleep problems as they age, including insomnia, daytime sleepiness, and frequent waking during the night, but getting older doesn’t automatically bring sleep problems.

Sleep is also crucial to maintain key cognitive functions such as learning and memory, emotional regulation, attention, motivation, decision making, and motor control.

Sleep disturbance increases the risk of depression, infection, cardiovascular disease, cancer, and all-cause mortality.¹⁸Indeed, one study found that older adults who did not sleep well and napped often were at greater risk of dying within the next five years.¹⁷

Tips for good sleep:

Go to bed and get up at the same time every day
Increase activity levels in day
Establish a bedtime routine e.g. relax by reading a book or having a bath
Make sure that your bed and bedding are comfortable
Avoid caffeine, nicotine and alcohol in the evening
Don’t eat a heavy meal late at night
Avoid exercise in the evening
Keep your bedroom cool and dark – the ideal bedroom temperature is 18°C
Ban TV and computers from the bedroom – the bright light can make you more awake
Try a warm drink such as chamomile tea or hot milk before you go to bed
Try to avoid lying in and napping during the day. If you do enjoy a daytime nap, schedule this for roughly the same time each day.

Tip 11: Keep your mind sharp/ taking care of cognitive health

The ability to clearly think, learn, and remember often changes as we age. Although some people develop Alzheimer’s or other types of dementia, many older adults experience more modest changes in memory and thinking.

A study of adults 60 and older showed that sustained engagement in cognitively demanding, novel activity enhanced memory function.¹⁹

A study amongst 29,072 participants over a 10-year follow-up period showed that adhering to a healthy diet (adherence to the recommended intake of at least 7 of 12 eligible food items), regularly exercising (≥150 min of moderate intensity or ≥75 min of vigorous intensity, per week), keeping active social contact (≥twice per week), and being cognitively active (≥twice per week) plus never smoking or drinking alcohol is associated with slower memory decline.²⁰

There are many good reasons for keeping your brain as active as your body. Exercising, keeping your brain active, and maintaining creativity can actually help to prevent cognitive decline and memory problems. The more active and social you are and the more you use and sharpen your brain, the more benefits you will get. This is especially true if your career no longer challenges you or if you’ve retired from work altogether.

For some people, challenging your brain could involve playing new games or sports. Other people may enjoy puzzles or trying out new cooking recipes. Find something that you enjoy and challenge your brain by trying new variations or increasing how well you do an activity. If you like crosswords, move to a more challenging crossword series or try your hand at a new word game. If you like to cook, try a completely different type of food, or if you’re a golfer, aim to lower your handicap.

Vary your habits. You don’t have to work elaborate crosswords or puzzles to keep your memory sharp. Try to work in something new each day, whether it is taking a different route to work or the grocery store or brushing your teeth with a different hand. Varying your habits can help to create new pathways in the brain.

Taking on a new subject is another great way to continue to learn. Have you always wanted to learn a different language? Learn new computer skills? Learn to play the piano? There are many inexpensive classes at community centres or community colleges that allow you to tackle new subjects.

What is mindfulness meditation?

Mindfulness is a popular type of meditation. It is a way to increase your awareness of the present moment, using techniques like breathing and yoga. It can help us be more aware of our thoughts so that we are better able to manage them and not become overwhelmed.

The National Institute for Health and Care Excellence (NICE) has recommended that Mindfulness-based Cognitive Therapy is an option offered to prevent relapse for people who are currently well but who have experienced recurrent depression. The GP would need to decide if the therapy is suitable for your situation before offering access to the treatment. Meditation is also recommended by Cancer Research UK as a popular and useful form of complementary therapy,

Practicing mindfulness has many proven health benefits that can help you age better, including improved focus, better memory, lower stress, improved emotional reaction, relationship satisfaction and increased immune functioning. To practice mindfulness, try meditation, yoga, tai chi or colouring,

Tip 12: Make the most of your doctor

Harmful changes in the cells and molecules of your body may occur years before any symptoms of disease. Tests that detect these changes can help medical professionals diagnose and treat disease early, improving health outcomes.

It’s a good idea to get some routine tests done at the doctors to check your blood pressure, sugar, thyroid and cholesterol levels. High readings increase your risk factor for stroke and heart disease but any problems are completely reversible with medication.

It is also important to keep up with vaccinations (such as influenza and pneumococcal). The seasonal flu jab is free after the age of 65, or if you have a health condition that puts you at risk of more serious problems if you caught the flu.

Screening is also available on the NHS for conditions like Abdominal Aortic Aneurysm, bowel cancer and breast cancer. A health check or screening is typically carried out by your GP.

Conclusion

While scientists continue to actively research how to slow or prevent age-related declines in physical health, they’ve already discovered multiple ways to improve the chances of maintaining optimal health later in life.

Taking care of your physical health involves staying active, making healthy food choices, getting enough sleep, limiting your alcohol intake, and proactively managing your healthcare.

Take care of your mental health by interacting with family and friends, trying to stay positive, and participating in activities you enjoy. Small changes in each of these areas can go a long way to support healthy ageing.

The ability to age comfortably depends on how you invest in your body. We should always be taking steps toward healthy and vibrant later years, regardless of our current age.

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