What's the best age to start a healthy aging routine? Whatever your current age happens to be, of course.
Whether you've just graduated college or are enjoying your retirement years, there's no time like right now to start your longevity strategy.
Getting a head start is always ideal, but if your youth involved more partying and processed foods than mindfulness and fresh kale, it's never too late to turn things around, according to Stephen Tapanes, PhD, scientist at Life Extension.
"Staying healthy is a multidimensional effort that stems from the pillars of optimal health," Dr. Tapanes explained.
People of every age can benefit from those five pillars:
Pursuing healthy aging, however, is going to look a little different for a 20-year-old than it will for a 60-year-old.
Not to worry: Dr. Tapanes has a decade-by-decade health guide designed to support vitality, today, tomorrow, and for many years to come.
At a Glance:
Your 20s are a time of growth, change, and self-discovery. It's also the perfect opportunity to lay the foundation for long-term health.
Here's what Dr. Tapanes recommends:
Ah, the 30s: that pivotal decade. Your career and family life likely are suddenly in sharp focus, and you might feel like you no longer have free time for exercise and meal prep—but don't give up now.
"In your 30s, you'll want to buckle down on the habits you've built," Dr. Tapanes noted.
In addition to keeping up with the routines you've already established (or starting them back up again if you let them lapse), you'll want to add these to the list:
A new decade, a new set of potential pitfalls: your 40s are a time when life's demands and some beginning signs of aging can make you feel off-kilter.
That's why taking proactive actions early is so important for people approaching mid-life, according to Dr. Tapanes.
Keep up with your longevity routine and make room for some new healthy habits:
Once you're in your 50s, it's time to kick your longevity strategy into high gear. "This is the decade when you want to partner with your doctor and get screenings, and if anything is concerning, be proactive about treatment," Dr. Tapanes advised.
As you enter your 60s, cognition is key to living your golden years in the best light—and so is community, which is important for your mental health and sense of purpose.
As your age changes, so do your nutritional needs. "We can support different aspects of our health by curating our dietary supplement strategy," Dr. Tapanes explained.
Here's a chart of age-specific supplements that can help you stay healthy each decade.
While age-specific vitamins and supplements are worth noting, Dr. Tapanes recommends making these dietary supplements non-negotiable in your healthy aging routine.
The field of healthy aging is still new, but it provides insight into when aging accelerates. While more research is needed, one study showed that rapid periods of change average around the ages of 44 and 60.
But, as Dr. Tapanes explained, aging is an amalgamation of physiological changes that directly impact our overall health.
"Understanding the changes our bodies go through as we age is a critical step in potentially extending our health span," he added.
Your chronological age is based on the number of years you've traveled around the sun. It's an unchangeable number (boo).
However, as Dr. Tapanes explained, biological age reflects the accumulated biological stress on your DNA and body and can be changed for the better with lifestyle and diet choices (yay).
Ditching alcohol, smoking and sugars, swapping processed foods for a whole-foods diet, getting uninterrupted sleep, exercising regularly, nurturing relationships, and adding supplements to support your telomeres (the protective ends of your chromosomes), can all swing the pendulum positively for your biological age.
While there is no singular predictor of lifespan, certain assessments can paint a clearer picture of the years to come.
Factors like social connections, self-rated health, exercise fitness and VO2 max testing (the maximum amount of oxygen your body can use during intense physical activity) have all been studied and considered predictors of longevity.
Of course, what you eat also matters. "Nutrition is a crucial piece of the aging-well puzzle," Dr. Tapanes said.
"Adding longevity foods, which are nutrient-rich foods that support health span, is an excellent way to help add more life into your years."
If you're staying engaged, intentional and connected -- mentally and physically -- chances are you're on the path to aging gracefully.
The state of your skin, the balance between your mental and gut health, the speed you heal, and your physical activity level are also great indicators.
And finally, regular bloodwork and other tests done by your doctor can all point to how you're progressing decade by decade.