Healthy Diet and Physical Activity Are the Key to Healthy Aging: Study

A happy senior woman biker resting, sitting and eating snack outdoors in forest.New research suggests that healthy aging may rely on exercise and diet. However, for many people, the thought of muscle strength and mobility decreasing as they age is expected and almost accepted. Most don’t realize that strength loss can be significantly delayed or altogether prevented.

There is no need to accept a decrease in strength or mobility; maintaining strength should be an essential part of any long-term wellness plan. Plenty of healthy eating and strength-building exercises are suitable for all abilities that can help keep you strong, active, and feeling great throughout your life.


Eating a healthy diet and staying active are two key elements to living a strong and vibrant lifestyle during our senior years. Not only can good nutrition and exercise help people maintain good physical health, but mental clarity can also be disciplined by incorporating an appropriate number of fruits, vegetables, and whole grains into one’s daily diet. It is never too late to start making small but meaningful changes to one’s diet and physical activity levels to ensure overall well-being through any stage of life!

As we age, our bodies naturally become weaker and less mobile, a process known as sarcopenia. This age-related form of muscular degeneration typically starts in our thirties, when our muscles begin to lose their youthful bulk and strength. In turn, sarcopenia can cause falls, fractures, and reduced quality of life in older adult populations.

New research suggests that simple lifestyle changes such as physical activity and healthy nutrition choices may help reduce sarcopenia-related muscle atrophy. By staying active and maintaining healthy eating habits, older adults can lessen the negative effects of sarcopenia.

Co-researcher Alan Hayes from the Institute for Health and Sport said, “There are many reasons that people can lose muscle, such as inactivity and hospitalization, which exacerbates losses seen with aging. Muscles can respond at any age, but waiting until there are difficulties with simple activities of daily living is too late.”
Inflammation is a natural part of aging, and research indicates it can contribute to muscle loss. This is especially concerning since muscle mass has been recognized as a predictor of health outcomes in seniors. Additionally, there is evidence that inflammation resulting from an external illness like COVID-19 or influenza may accelerate muscle deterioration, highlighting the importance of maintaining muscle for overall well-being and longevity.

Researchers agree that the key approach to sarcopenia is simple: diet and exercise. Even with progress in medical research and healthcare systems focusing on medications to help with chronic diseases in older age, a prescription for exercise still remains the gold standard. The best form of exercise is known as progressive resistance training (PRT), which involves a gradual, repeated, and targeted increase in weight over time.


A healthy diet includes protein and caloric intake, which are the building blocks and fuel that can help optimize the effects of PRT. Researchers hope this study will add to the mounting evidence of how diet and exercise are the keys to healthy aging and that it will help with publicly funded exercise and diet plans.

Foods for General Health

To help ensure your diet is complete, 65+ Superfood Essentials is an excellent addition to a daily supplement regime. This breakthrough formula is a great way to support and promote cardiovascular and overall health.

It contains Capros®, a patented and clinically studied Indian gooseberry extract that has been found to absorb free radicals and provide cascading antioxidants. Acai berry (the powerful natural antioxidant known to support total health) and resveratrol, a premier anti-aging ingredient, are also found in this formulation that can help ensure proper nutrients and vitamins that are essential as you age.

Author Bio

Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.


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