For a long time, our society has considered aging to be a period of progressive decline in physical, cognitive, emotional, and social functioning. However, growing scientific evidence suggests that this negative view of aging is inaccurate. Older adults commonly experience high levels of psychological well-being and social functioning with age. This ability to maintain high life satisfaction and well-being despite age-related losses in physical and cognitive functioning is called successful aging.
There has been growing interest in understanding what characteristics promote successful aging and how mental health providers can help their patients age successfully. Here, we will review these traits and how you can implement small changes to improve your well-being and life satisfaction.
Characteristics of Successful Aging
Numerous studies conducted around the world have shown that there are certain traits shared by individuals who age successfully. These physical, mental, and social factors are discussed below:
Physical and behavioral habits: It is well known that a healthy lifestyle promotes a longer lifespan. Exercise, proper nutrition, and avoiding tobacco use helps individuals maintain their independence well into their later years. These habits keep our bodies healthy by reducing risk of cardiovascular disease, diabetes, or other medical problems. They also help us keep our brains active and healthy.
Mental health factors: Traits such as optimism, wisdom, and resilience have been shown to help people increase their wellbeing. Optimism, the tendency to expect the best possible outcome, promotes life satisfaction by increasing hopefulness and reducing anxiety. Wisdom is a complex trait and includes the ability to make good decisions, control one’s emotions, and show empathy and kindness to others. Engaging in these behaviors boosts our sense of mastery and belonging to our community. Resilience, the process of adapting to challenging circumstances, is a critical aspect of successful aging. Recent studies suggest that higher levels of resilience can protect us against physical disability and help us live long, fulfilling lives.
Social functioning: People who stay socially active and have high levels of social support have greater levels of life satisfaction. This is seen even in individuals with chronic medical conditions and physical disabilities. Socializing with peers helps to boost one’s mood and also keeps one’s cognitive skills sharp. Studies of social support and aging have shown that the perception of being well supported by one’s family or friends is associated with greater self-acceptance and higher sense of control over one’s circumstances. These social functioning factors together contribute to psychological and physical well-being.
Strategies to Promote Successful Aging
There is growing research to show that aging is not just associated with declines in functioning. There are a number of strategies we can engage in to improve our life satisfaction and wellbeing.
- Physical Activity: One of the best things we can do to promote successful aging is to stay physically active. Exercise is not only associated with improved cardiac health, but also with better cognitive and emotional functioning. Try this: Take a brisk walk, lift weights, or practice yoga/stretching for 20 – 30 minutes, 3 – 5 times per week.
- Social Activity: Staying socially active is another strong predictor of successful aging. People with an extensive social network and those who participate in group leisure activities have lower dementia risk. Try this: Stay connected with friends and family via phone/video calls, attend virtual/in-person religious services, volunteer with local organizations.
- Healthy Diet: Studies suggest that high calorie diets and obesity are risk factors for dementia and other medical diseases. Eating fruit and vegetable-based diets and fish appear to have antioxidant, anti-inflammatory, and metabolic benefits. Try this: Eat a balanced diet such as a Mediterranean diet with plenty of fruit and vegetables.
- Intellectual Engagement: Participating in intellectually stimulating activities such as reading, solving crossword puzzles, or taking up a new hobby stimulates new brain connections. Try this: Join a book club, learn a new language, take an art or cooking class, or try your hand at crossword puzzles/ sudoku.
- Sleep: Getting 7 – 8 hours of restful sleep each night is associated with improved physical health as well as preserved thinking skills. Try this: Avoid screens (TV, tablets, phones) while in bed, take a warm shower before bedtime, avoid caffeine in the afternoon.
- Mental Healthcare: Learning coping skills to manage symptoms of anxiety or depression builds resilience and helps us increase life satisfaction. Try this: Practice meditation or mindfulness to calm your mind, keep a gratitude journal, seek out psychotherapy.
Remember, aging is not all doom and gloom!
There are many positives to getting older and with some practice we can all age successfully. Are you curious about how you can improve your brain health and boost your well-being? Please contact Waypoint Wellness Center to schedule a cognitive skills session with Rujvi Kamat, PhD, ABPP-CN.
