While plenty of technological and medical advances are available that can assist with aging gracefully, it also pays to consider what steps you can take yourself to ensure a fulfilling and healthy life.

According to the Plastic Surgery Statistics Report, there were 4.4 million Botox procedures performed in the U.S. in 2020.

However, there are plenty of natural ways – that don’t require surgery – to maintain your health.

Lifestyle factors like exercise, diet, and even attitude can be as important as genetics when it comes to growing old gracefully.

And although it’s no secret that growing older brings natural changes that affect most of your body, you might find that adopting these healthy habits will make you feel much better about yourself.

Aging Gracefully Starts with Your Diet

You can enhance your appearance and health by enjoying the antioxidants found in many fruits. Blueberries, strawberries and cranberries are all loaded with antioxidants, which helps prevent premature aging.

A diet that includes plenty of nuts, seeds, whole grains, beans, leafy vegetables and milk are good sources of nutrition, which also will help maintain your good health.

But be aware – there are foods that sound like they are good but they are not. Processed foods, like white bread made with refined wheat flour; sugary drinks; fruit juices altered to make your system absorb sugar quickly, and processed cheeses with feature filler ingredients that have eliminated much of the nutrient value are among them.

Dietary supplements are popular, but they may vary in strength and quality. For most, it’s possible to consume all the vitamins and minerals you need through a healthy diet alone. However, your physician may recommend supplements for you based on your personal nutritional needs.

Exercise for Healthy Aging

Exercise is a natural source of energy and vitality for people of any age, and many exercises can be performed without exercise equipment. Because if you think about it, walking, gardening, and performing housework can all qualify as exercise.

The key is finding activities you enjoy, and feel free to make it social by exercising with your friends. You should try to keep track of your progress as motivation.

A minimum of 150 minutes per week of moderate activity is recommended for older adults, including two days a week of strength training. However, even a few moments of movement every day helps. The benefits of exercise include:

  • Weight control
  • Reduced risk of heart disease
  • Maintenance of blood sugar levels
  • Improved mental health and mood
  • Strengthened bones and muscles
  • Reduced risk of falls
  • Improved sleep
  • Increased longevity

Aging Gracefully with Mindfulness and Meditation

Mindfulness means living in the moment, and being aware of your immediate surroundings.

What are your senses telling you in the present moment? You can be seated, walking, standing, or lying down. Anyone can do it, and it is evidence-based. It has been shown to relieve stress, improve health and relationships, and increase happiness.

The practice of meditation is over 1,000 years old. Its purpose is to build a deeper connection between the mind and body.

Many possible benefits have been associated with meditation techniques.

For example:

  • Lower blood pressure
  • Stress reduction
  • Mental clarity
  • Increased problem-solving abilities

Maintain a Positive Outlook

There are other practices and adjustments you can make that will enable you to age gracefully.

  • Find humor and laugh at yourself. Read a funny book, watch a comedy, share a joke with a friend, and don’t take yourself or life too seriously.
  • Be forgiving. This includes forgiving yourself as well as others. Keeping a mental list of offenses, guilt and resentments is not good for your emotional or physical health.
  • Stay open to new things. The desire to know and understand is the driving force that makes us fully human. Stay out of mental ruts, and take a different path occasionally.
  • Be grateful. Whatever you are focused on tends to expand. Negative thoughts are often followed by more negative thoughts. Dwelling on what you don’t have takes up valuable time and energy. Rather enjoying the people, places, special moments, and natural beauty around you will enable you to enjoy a healthier and happier life.


For more information on senior health, visit Bethesda’s Health & Wellness blog.

Whether in independent living, assisted living, memory care, or skilled nursing, Bethesda offers the right amenities, services, programming, and staff to make every day full of purpose. See for yourself and tour our independent living communities, including Bethesda Barclay House – Clayton, Bethesda Gardens – Kirkwood, Bethesda Orchard – Webster Groves, Bethesda Terrace – South County, Village North Retirement Community – Florissant, and The Oaks at Bethesda Villas – Kirkwood/Webster.
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