5 for 2025: Longevity Tips to Enjoy Your Later Years

At the close of her career, Kathy West felt like her health was getting out of control. Not only was her blood pressure regularly elevated, but she had gained a significant amount of weight.

“I saw myself retired and sitting here and doing nothing,” Ms. West said. “I had two brothers that were on insulin, and I didn’t want to go down that path.”

But she was not going to let herself slide. Recognizing that she needed help to thrive in her later years, Ms. West joined Ochsner Digital Medicine. With help from the program, she got her Type 2 diabetes and high blood pressure in check and even lost a significant amount of weight. She says she also has more energy now.

“I feel like I’m on a good path to go into the future with my health,” she said. “You know, we all want to live to be old and healthy. We don’t want to live to be old and sickly.”

The Aging of America

Generally, humans accept that our minds and bodies will not be as active in our later years as in our youth. However, for those fortunate enough to live long lives, living poorly into old age does not need to be inevitable.

Our current population is older than it has ever been. For the first time in history, it’s projected that adults will outnumber children by 2034. Out of this aging population, some positive aspects exist. Medical advances and innovations are allowing older adults to better meet their daily needs.

But there are more challenges. Obesity is increasing at an alarming rate. Today’s average life expectancy (77.5) is shorter than it was projected to be only a few years ago. And the anticipated ratio of older people to children means there is bound to be a caregiving gap, especially with Alzheimer’s disease and dementia diagnoses on the rise.

With this predicted caregiving gap, what are you doing to ensure you can thrive in your older years? Read on to discover five practices for healthy aging to maintain your health, agility, independence and comfort in an extended lifespan.

1) Weight management

Weight management is key to living a longer and healthier life. Excess body fat, particularly around the abdominal area, can raise the risk of developing Type 2 diabetes due to insulin resistance. Obesity can also be a cause of cardiovascular diseases like heart attacks and strokes due to elevated blood pressure and cholesterol levels. In addition, more weight places additional strain on weight-bearing joints, leading to stiffness, reduced mobility and respiratory issues like shortness of breath and asthma.

Reduce the risk by making changes to your diet that fit your personal and cultural preferences. The idea is to limit sugar, salt and processed foods, while practicing mindful eating habits and controlled portion sizes.

When shopping, select fresh produce, whole grains, lean meats and low-fat dairy products, and avoid items with excessive sodium. I always encourage my patients to be mindful when grocery shopping, making sure to pay careful consideration to the perimeter of the stores. Typically, the borders of grocery stores are healthier than what is within the aisles, but don’t ignore frozen vegetables.

Before you check out, stop and look into your cart. Ask yourself if there is anything you can substitute for something healthier.

Options like the Mediterranean and DASH [Dietary Approaches to Stop Hypertension] diets, which emphasize lean proteins, fruits, vegetables and whole grains while reducing processed foods, benefit health conditions like high cholesterol and high blood pressure. Look into these best diets for longevity and see if they could work for you.

2) Hydration

Staying hydrated is vital for health, energy and alertness, but an astonishing 75% of adults walk around dehydrated every day! Symptoms of dehydration range from altered thinking and mood changes to constipation and kidney stones. Studies suggest that staying well hydrated can help slow down progression of long-term illnesses and even slow down the aging process. Drinking enough water daily will help protect your joints and spinal cord, get rid of waste, and ensure your body is at a normal temperature.

A good rule of thumb is to drink eight 8-ounce cups of water per day, but, again, you should personalize this according to your body weight. Pick water over a sugary drink at meals (this will also save you money when dining out) and carry a reusable water bottle during the day. Adding a wedge of lemon, lime or orange can help, too.

3) Physical activity

Exercise is sometimes described as free medicine, though most people struggle to make time for it. The good news is that guidelines call for only 150 minutes per week of moderate intensity activity to promote good cardiovascular health. To stick with it, engage in a variety of exercises that match your individual likes and needs, such as walking, jogging or cycling. When we speak of “moderate intensity,” it means that you exert enough energy to get your heart pumping and break a light sweat.

Resistance training is also recommended to promote muscle strength and is an important exercise for seniors. This means performing repetitions to focus on major muscle groups. For example, one day you may work on abdominal and leg muscles, whereas a couple of days later, you focus on biceps and triceps. Current guidelines suggest completing resistance exercises two to three times a week.

Remember, you will be more likely to stick to an exercise regimen if you choose activities that you enjoy and that fit your needs.

4) Improve social connections

Social connections, support systems and mental stimulation are so important for longevity.

Not only do social connections combat feelings of isolation and loneliness, but they also contribute to mental and social well-being. It is key to devote time to maintaining lasting relationships. Volunteering for causes you care about invokes a sense of satisfaction and can help with making friends. Creating a diverse social network can increase resources for events, interactions, and conversations, leading to more opportunities to increase connections.

Additionally, mental stimulation, such as engaging in activities like reading, puzzles, and learning new skills, supports cognitive health and enriches life. Find a hobby that suits your needs best!

5) Reduce fall risk

Falls are a leading cause of injury in older Americans. Each year, 1 in 4 people over the age of 65 experience a fall-related injury. These falls can lead to problems such as permanent disability, high medical costs and even death.

You can take several actions to make falling less likely. Remove rugs, especially near stairs, and clear out clutter from your home. Put up support bars or railings to help you or your loved ones get around. Certain exercises, like Pilates, can build better balance and strengthen muscles.

Another factor to note is that diabetes, blood pressure and certain medications can potentially make you dizzy, which can lead to falls. Speak with your doctor if this is a concern.

Support for longevity

By taking steps to integrate healthy habits into your daily life, you can pave the way for a more fulfilling and extended lifespan. For those living with high blood pressure or Type 2 diabetes, enrolling in Ochsner Digital Medicine can give you added support, without having to make extra visits to the doctor’s office. For eligible members, this clinically proven program offers:

• A blood pressure cuff or glucometer that automatically sends readings via their smartphone or tablet to their electronic health record.
• A licensed clinician who monitors readings and can adjust medications as needed.
• A panel of health coaches who help members take manageable steps toward a healthier lifestyle.
• Ongoing monthly progress reports, support tools and educational resources that help them stay on track.

Choosing to join the program in her retirement years is what worked for Kathy West.

“It’s given me an opportunity to enjoy life better. I was able to gain control and plan for my future retirement years,” Ms. West said.

“Ochsner Digital Medicine, to me, is a lifesaver.”