Secrets to Aging Well: Simple Habits for a Healthier You

I’m often asked by patients, “What’s the secret to aging gracefully?” 

While there’s no magic potion, there are proven habits that make a real difference. And the good news? Most of them are simple, natural, and completely within your control. Whether you’re in your 50s, 60s, 70s or beyond, these tips can help you feel younger, move better, and live with more vitality.

Stay Active Every Day

Movement is medicine — especially as we age. Regular activity keeps your joints limber, muscles strong, and your balance sharp. It also boosts mood and cognitive function. You don’t have to run marathons — daily walks, gentle stretching, tai chi, or even dancing in the living room all count. Just keep moving.

Don’t Underestimate Hydration

Studies show dehydration is connected to poor cognitive performance, longer hospital stays, UTIs, constipation, falls, and even increased mortality in older populations.

One NIH-backed study following over 11,000 adults for 25 years found higher blood sodium (a dehydration marker) corresponded with 21% increased risk of earlier death and higher chronic disease rates.

Smart hydration strategies

• Sip throughout the day, don’t wait: Plain water after each bathroom break or at mealtimes creates routine—and makes it harder to forget .
• Try flavor-enhanced water: Infuse water with fruits, herbs, or use frozen fruit cubes. Offering tea, herbal drinks, or light fruit juice adds variety.
• Use reminders or visual prompts: Set phone alerts or leave water in visible spots. Simple cues work wonders for habit building.
• Include hydrating foods: Fruits and veggies high in water — like cucumbers, melons, tomatoes, berries — contribute significantly to daily intake.
• Add electrolytes when needed: If on diuretics or prone to sodium loss, low-dose electrolyte water can help maintain balance.
• Use easy-to-handle bottles or straws: A reusable straw or handled bottle encourages more drinking with less effort.

How much is enough?

• As a general rule, you should take one-third of your body weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink at least 50 ounce, or about 6 cups, of water each day.
• The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups for men and 9 cups for women aged 51 and older.  All sources of fluids–drinking water, food, and beverages—are counted in these recommendations.
• Monitor urine color. It should be pale yellow—not dark.

Bottom line: Hydration is more than quenching thirst. It supports your brain, joints, digestion, mood, and overall longevity. 

For older adults, proactive strategies—like sipping regularly, flavoring water, adding electrolyte balance, and eating hydrating foods—are essential. 

As always, adjust based on health conditions, medications, and personal needs, and talk to your provider if you have concerns.

Eat Smart (and Supplement Wisely)

Nutrient absorption changes with age. Prioritize whole foods rich in fiber, antioxidants, and healthy fats — think leafy greens, berries, nuts, and fish. And when diet alone isn’t enough, supplements can help fill the gaps. Some of the most commonly beneficial for aging adults include:

• Vitamin D3 + K2 (for bones and heart)
• Magnesium (for muscle function and sleep)
• Omega-3s (for brain and joint health)
• Collagen (for skin and connective tissues)

Always talk with your healthcare provider before starting new supplements.

Prioritize Rest and Recovery

Sleep is essential to recovery and longevity. It helps regulate hormones, reduce inflammation, and support brain function. Try to keep a consistent sleep schedule, limit screen time before bed, and create a calm nighttime routine.

Stay Connected and Engaged

Aging well isn’t just about the body it’s also about the mind and spirit. Stay socially active, challenge your brain with puzzles or hobbies, and never stop learning. Laughter, friendships, and purpose all play a major role in health and longevity.

Manage Stress Naturally

Chronic stress can take a toll on your immune system, digestion, and sleep. Deep breathing, prayer, meditation, hobbies, and regular chiropractic care can all help regulate stress and promote a sense of calm. Learn more about the services offered at Levander Chiropractic and Massage to help you meet these goals.

Keep Your Spine Aligned

Yes your spine matters! Regular chiropractic adjustments help maintain mobility, reduce stiffness, improve nervous system function, and may even improve balance and fall prevention. A healthy spine supports a healthy, active lifestyle well into your golden years.

Let’s Get You Scheduled

Aging isn’t something to fear, it’s something to embrace. With a few daily habits and a focus on prevention, you can continue to do the things you love for many years to come. If you’re looking for support along the way, I’m always here to help you feel your best at every age.Want to age with confidence and strength? Schedule your next chiropractic check-up today and let’s keep your body moving the way it was meant to!