What a Geriatric Specialist Wants You to Know for Healthy Aging

Living longer is great, but living well is even more important for longevity.

By 2040, over 20% of Americans will be 65 or older, and more than half of them will require some form of long-term care, according to the Department of Health and Human Services.

The good news is that no matter your age, there are steps you can take to ensure you maintain your health as you get older, says Dr. John Batsis, a geriatric expert at the University of North Carolina at Chapel Hill.

Dr. Batsis, who is an associate professor at UNC’s School of Medicine and the Gillings School of Global Public Health, shared his insights with Dinogo about what everyone should know about aging healthily.

This interview has been edited for brevity and clarity.

Dinogo: Some individuals may struggle to connect their current health habits with their future well-being. Why is it important to think about healthy aging early on?

Dr. John Batsis: Some will face illness and frailty, while others will remain strong well into their 90s. I have patients who are still remarkably fit and active — perhaps not as vigorous as they were two decades ago, but they are still doing what they love to do.

It's important to discover your sense of self, your purpose, and what truly brings you joy. This might evolve over the course of your life.

You can't change your genetics or your past, but you can shape your future by making modifiable choices. Whether it's adjusting your diet, increasing physical activity, quitting smoking or drinking, or engaging with your community — all of these are within your control. Additionally, working with your healthcare team and utilizing available community resources can help you achieve these goals.

A big part of it is reaching a point where you can honestly say, 'Yes, I'm ready to make a change.' You must be willing to change in order to create that change.

Dinogo: What are some things you'd like people to start changing earlier in life to positively affect their aging process?

Batsis: That's an excellent question, one that I get asked frequently — not only by my patients but also by their children, as well as my own friends and family. There are numerous factors that contribute to healthy aging, but you can really narrow it down to a few key elements.

The first is good nutrition, which is essential from infancy through childhood, adolescence, and all the way into old age. The second is regular exercise and physical activity, both of which are crucial. Finally, strong social connections are another important factor.

We often treat these aspects as separate entities, but they should be considered together and in harmony. They are interconnected, and the impact of one can influence the others. Ultimately, it's the combination of these factors that creates a greater impact than any single one on its own.

Dinogo: What exactly do you mean by proper nutrition?

Batsis: Healthy nutrition is often thought of as having a balanced diet, such as one based on the Mediterranean model.

The food environment can be quite challenging, especially in Western societies. The fast-food culture is everywhere, making it hard to avoid. However, preparing home-cooked meals with fresh fruits and vegetables is incredibly important and nourishing. It's key to avoid processed foods and focus on more wholesome, natural food choices.

This approach requires consistency. Food is a form of medicine, and this idea is gaining traction among both healthcare providers and others in the community.

And this mindset extends beyond aging. It's crucial to start young, introduce these habits in schools, and engage kids early so they develop healthy eating practices that can last a lifetime. When it becomes routine, it's no longer seen as a burden, but part of a sustainable lifestyle.

Dinogo: What type of exercise is most essential for healthy aging?

Batsis: Consistent walking and regular physical activity are key. The recommended goal is 150 minutes of moderate activity per week, spread across five days, with 30-minute sessions each. Additionally, it's vital to include resistance exercises to maintain muscle mass and strength, as this becomes more important with age to prevent muscle loss.

Dinogo: Why is social connection so crucial as we age?

Batsis: Social connections are often overlooked and underestimated in aging. In many parts of the United States, families are dispersed across long distances, making it harder to stay close. This is in contrast to countries with more compact populations, where families often live in proximity to one another.

It's common for my patients to have children living far away, sometimes at opposite ends of the country, or friends scattered across different regions, which can create challenges for maintaining close, meaningful connections.

Engaging in social networks fosters stimulating conversations, helps maintain a sense of self, well-being, and purpose. It’s about sharing stories, being part of a community, and having fun. This social engagement significantly benefits mental health, which is crucial as depression can become a significant risk in later years, making it even more challenging.

Dinogo: How relevant is this advice for older adults reading this article? Does it still apply?

Batsis: Healthy aging is possible at any age. It’s not limited to young or middle-aged adults, nor does it only apply around retirement. Even in your 80s and 90s, it’s still achievable.

What defines healthy aging may vary for each person. It’s about asking yourself: What matters most at this stage of life? How can we make that a reality? The approach should always involve the individual, working with them to create a plan and strategies that align with their goals. Healthy aging is a collaborative effort that comes from within, not a top-down directive.