When Should You Start Healthy Habits for a Longer Life? An Expert Reveals

The Science of Healthy Aging: Building a Stronger Future

Aging is an inevitable part of life, and while the anti-aging industry may promise miracles, there's no way to stop time from moving forward. However, there are proven strategies to maintain and even improve physical and mental health as we grow older. These practices can help slow down the biological aging process and reduce the risk of age-related diseases.

Dr. Eric Topol, a cardiologist and longevity scientist at the Scripps Research Institute, emphasizes that maximizing our "healthspan"—the number of years we live in good health—is just as important as extending our lifespan. In his New York Times bestseller, Super Agers: An Evidence-Based Approach to Longevity, Topol outlines science-backed lifestyle habits that promote healthier aging.

These include regular exercise, avoiding ultra-processed foods, focusing on nutrition, consuming enough fiber, getting sufficient sleep, and staying mentally active. But when is the best time to start building these habits?

Expert Advice: It’s Never Too Early or Late

According to Topol, it's never too early or too late to prioritize healthy aging. As people enter their 60s, they often begin to experience significant loss of muscle mass and bone density. At this stage, age-related diseases such as cardiovascular disease, cancer, and Alzheimer’s become more prevalent. Starting healthy habits earlier—ideally by the 50s—can make a big difference.

"If you start at age 50 doing all those things, it's about seven to 10 years of healthy aging that you can gain," Topol explains. Even if someone hasn't adopted these habits by their 50s or 60s, it's still possible to make positive changes at any age.

The Role of Lifestyle in Longevity

For many years, it was believed that genetics played the biggest role in healthy aging. However, a 2007 study conducted by Topol and other scientists at the Scripps Institute challenged this assumption. They analyzed the DNA of 1,400 individuals aged 80–105 who had never developed common chronic diseases. Surprisingly, they found little genetic evidence to explain their exceptional healthspan.

Instead, the participants shared common lifestyle habits that likely contributed to their longevity. Exercise, especially strength training, was highlighted as a key factor. Strength training helps maintain muscle mass and bone density, improves balance to prevent falls, and supports a strong immune system as we age.

Topol himself began strength training three days a week in his late 60s. Now 71, he says he feels more fit and stronger than ever before.

Nutrition and Mental Health: Essential Components

A balanced diet is another critical component of healthy aging. Consuming enough protein, healthy fats, fiber, and essential vitamins and minerals can significantly impact overall well-being. Fiber, in particular, plays a vital role in preventing chronic diseases.

In addition to physical health, mental wellness is equally important. Prioritizing sleep and staying mentally active can protect brain health and reduce the risk of cognitive decline. Social connections and spending time in nature also contribute to a fulfilling and healthy life.

Practical Steps for a Healthier Life

No matter your age, adopting these science-backed habits can lead to a longer, healthier life. Here are some key recommendations:

• Exercise regularly: Aim for 100 minutes per week of resistance training.
• Follow a Mediterranean diet: Focus on whole foods, fruits, vegetables, and healthy fats.
• Consume fiber daily: Target 25–30 grams of fiber each day.
• Avoid ultra-processed foods: Choose natural, unprocessed options whenever possible.
• Stay socially connected: Engage with others to support mental and emotional well-being.
• Limit unnecessary supplements: Focus on obtaining nutrients through food rather than pills.
• Spend time outdoors: Nature has a calming effect and promotes overall health.

By making these small but impactful changes, individuals can take control of their health and enjoy a more vibrant, active life as they age. Whether you're in your 30s or 70s, it's always a good time to start building healthier habits.