6 Habits People Who Get Healthier With Age Stick To

Despite popular perceptions of the ageing process, some research has found that improvement in either physical or mental health in later life is not only possible, but common.

One 12-year study found almost half of the 11,000+ seniors participating either got faster at walking (linked to better outcomes in older age) or performed better in cognitive tests more than a decade after their 65th birthday.

Which begs the question: can individual habits make improvement, or decline, more or less likely?

Of course, some conditions and health concerns are beyond people’s control. But speaking to HuffPost UK, endocrinologist Dr William Hsu, chief medical officer at L-Nutra, said there are a few habits which “consistently stand out”.

The study we talked about earlier found that typically, people who had a more positive view of ageing were more likely to see improvements after 65.

So, perhaps it’s not a surprise that Dr Hsu said: “One of the most important things I have observed is that the people who become healthier with age do not treat decline as inevitable.

“They pay attention to what their bodies are doing, make intentional changes, and measure whether those changes are working.”

Strength training is a great way to protect your joints, muscles, and bones as you age, thus preventing the risk of falls and fractures.

And, Dr Hsu told us: “Muscle is not only important for strength and mobility. It is one of the body’s primary sites for glucose disposal and plays a central role in metabolic health.

“The people who remain strong as they age tend to prioritise resistance training, adequate protein, and regular daily movement.”

The expert added that challenging yourself with bigger weights or more intense workouts as you progress is key here.

Dr Hsu said that people who improve with age usually “know their blood pressure, fasting glucose, hemoglobin A1C, cholesterol, waist circumference, and body composition, and they pay attention to how those markers change over time”.

That way, he stated, they can focus on their body’s overall trends rather than trying to rely on one specific marker.

“A result can fall within the ‘normal’ range while still moving in the wrong direction. The trajectory often tells us more than one snapshot,” he said.

Diets rich in fruits, veg, nuts, pulses, beans, whole grains, and legumes and lower in processed and sugary foods and red meat have long been associated with a longer, healthier life.

“These foods support glucose regulation, cardiovascular health, the gut microbiome, and healthy ageing,” said the doctor.

And while you might have heard that protein is key for good health, the expert revealed: “The healthiest older adults consume enough protein to preserve muscle, but they do not allow a singular focus on protein to displace the plants and fiber that provide broader metabolic benefits.”

Indeed, one study found that too much protein seemed associated with negative health effects among sedentary older people.

“The point is not to minimise protein but to get enough of the right amino acids from plants, legumes, nuts, seeds, and whole grains, with fish or a modest amount of other protein where appropriate, so that muscle has the building blocks it needs without overshooting into growth signalling that accelerates ageing,” Dr Hsu clarified.

“Exercise is one example: the body becomes stronger in response to a manageable stress followed by adequate recovery,” the doctor said.

“Nutrition may also be structured this way,” he continued, pointing to the fasting mimicking diet (FMD), which has been shown to lower people’s biological age.

To be clear, Dr Hsu said, “this is not about chronically restricting food”.

“It is about using a defined, time-limited intervention and then returning to nourishing, sustainable eating,” he said.

Bear in mind, though, that not everyone is suited to this eating style. Frail, breastfeeding, or pregnant people, as well as those with some health conditions or who are on regular medications, are advised to avoid the pattern; speak to your doctor if you’re not sure.

And going too long without food (16-18 hours a day) is linked to a higher risk of gallstones. Longevity expert Dr Valter Longo said a 12-hour fasting/eating split is “very common among people who have record lifespans”, and “seems to match both science and tradition”.

“Attention and cognitive capacity benefit from use. People who remain mentally engaged tend to keep learning, maintain meaningful relationships, protect their sleep, exercise regularly, and reduce the constant digital interruptions that fragment attention,” added Dr Hsu.

“The brain responds to many of the same inputs that support the rest of the body, particularly movement, metabolic health, sleep, and social connection.”

Reading and engaging with challenging brain puzzles have been associated with a lower dementia risk, while maintaining great relationships can help you live longer overall.

“Healthy ageing,” the doctor ended, “is not simply the absence of deterioration. I have seen people gain strength, improve blood sugar and cholesterol, reduce visceral fat, and become more physically capable later in life. The body retains a meaningful capacity to adapt.

“The goal is to give it the right inputs, assess the response, and continue adjusting over time.”