5 science-backed healthy aging tips from a longevity expert |
Aging is an inevitable part of life. It’s normal and natural to age, but nobody said it can’t be done gracefully. You can age and still be healthy. You can celebrate your 70th birthday and still be fit as a fiddle.But how does one achieve it? Dr. Eric Topol, a renowned cardiologist and longevity researcher, has cracked the code of healthy aging. In his new book,Super Agers: An Evidence-Based Approach to Longevity, Topol has shared some simple and practical tips to stay healthy as you age.
Exercise is non-negotiable for healthy aging. Topol, who is a fitness enthusiast, loves his aerobic exercise. Several studies have stressed the importance of resistance or strength training. A 2011 study explored the relationship between intensity and the effects of strength training in the elderly. “Progressive strength training in the elderly is efficient, even with higher intensities, to reduce sarcopenia, and to retain motor function,” the study concluded. Topol incorporates a lot of resistance training into his routine. Even cheap bands can help you with this.
While getting the recommended seven to nine hours of sleep per night is vital, experts now urge people to consider when they’re sleeping as well.
Sleep is something people tend to put on the back burner. But Topol emphasizes the importance of getting enough sleep. Though people think they need eight hours of sleep, studies show seven hours is optimum. Topol suggests maintaining a consistent early bedtime and tracking the sleep quality using smart gadgets. A 2024 systematic review exploring the link between sleep and healthy aging analyzed 14 studies and found that good sleep quality and moderate duration are generally associated with better health in older adults. They found that healthy sleep, characterized by moderate duration and good quality, may play a key role in supporting healthy aging.
Topol swears by a Mediterranean diet, which has been studied extensively and is ranked as one of the most sustainable eating patterns for health and longevity. A 2025 study on optimal dietary patterns for healthy aging followed 105,000 people for 30 years, and found that 9% made it to 70 without age-related diseases. These 9% of people ate a Mediterranean diet low in red meat and high in fruits, vegetables, legumes, and whole grains. Mediterranean staples include olive oil, fish, and nuts. This diet, naturally high in fiber, is linked with a lower risk of colon cancer and other chronic diseases.
While eating a healthy diet is crucial, it is also important to cut off certain foods that accelerate aging. Topol always ensures to read the food labels and avoid ultra-processed ingredients. He is very religious about it. Ultra-processed foods are linked to chronic diseases, and cutting back on them is a simple yet impactful step for healthy aging.
Take steps to improve mental health
Taking care of mental health is important when it comes to healthy aging. Topol recommends to spend time outdoors. “I have started spending more time in nature. I take that seriously,” he said. Exposure to natural environments can reduce stress and improve mental well-being, and thereby support overall longevity. Practising yoga and meditation too are beneficial for mental health.
