The Health 4Cast Series | What Are the Keys to Healthy Aging

Your health questions deserve answers you can trust. The Health 4Cast is your go-to source for expert health advice from UF Health physicians and specialists. Each month, we share four practical tips on timely health topics, empowering you with the knowledge to make informed decisions and live healthier every day. This month's topic is Healthy Aging.

Healthy aging doesn’t start when you reach a certain age. Choices you make today play an important role in setting you up for success in the future.

From staying active and eating well to keeping up with preventive care, small habits can add up over time — and your future self may thank you for starting now.

Kimberly Matthews, MBA, director for Community Health and Family Medicine, shares practical steps you can take today to support your health and well-being for years to come.

1. What roles do nutrition and gut health play in how well we age?

Nutrition and gut health play a critical role in how well we age. The foods we consume directly impact our cellular health, which influences our overall well-being, energy levels, and ability to recover and thrive as we get older.

I also believe there is value in giving the body time to reset, whether through mindful eating habits or practices such as fasting when appropriate. Just as we routinely maintain a machine to ensure it continues to operate efficiently, our bodies benefit from periods of restoration and recovery.

It is equally important to recognize that everyone has different health needs and goals. Our genetics, lifestyles, and individual responses to food and environmental factors vary from person to person. Taking the time to understand your body and investing in your health education can help you make informed choices that support the best possible long-term health outcomes.

2. What does "Healthy Aging" mean, and what should we be doing now to set our future selves up for better health as we age?

Healthy aging is about being proactive rather than reactive. It means taking preventive measures today that support our physical, mental, and emotional well-being in the future.

This includes maintaining a balanced diet, avoiding overeating, staying physically active, prioritizing quality sleep, and building healthy routines that can be sustained over time. Consistency in these habits lays the foundation for better health as we age.

One of the most important, yet often overlooked, aspects of healthy aging is stress management. Research on longevity consistently highlights the impact chronic stress can have on overall health and lifespan. Learning how to effectively manage stress can be one of the most valuable investments we make in our long-term well-being.

3. How important is it to maintain muscle, strength and mobility as we age?

Maintaining muscle strength and mobility is essential to healthy aging. As we get older, it is natural to lose muscle mass, especially if we become less active. This loss can affect balance, independence, and overall quality of life.

Incorporating strength training into a regular fitness routine is one of the best ways to protect against age-related muscle loss. Strength training can improve balance and stability, reduce the risk of falls, and help support healthy joints, including the knees and hips.

Staying active also promotes flexibility, mobility, and functional strength, making everyday activities easier and helping individuals maintain their independence for longer. By prioritizing movement and strength, we can significantly enhance our overall health and quality of life as we age.

4. What can be done to help protect our cognitive health and memory as we get older?

Protecting cognitive health requires keeping the brain active and engaged throughout life. Our brains are constantly learning and adapting based on the information and experiences we encounter each day.

It is easy to fall into routines where much of our day operates on “autopilot.” While routines can be helpful, it is equally important to challenge our minds with new experiences, skills, and forms of learning. Whether it's reading, learning a new hobby, traveling, solving puzzles, or engaging in meaningful conversations, these activities help stimulate brain function and promote cognitive resilience.

Just like our muscles benefit from regular exercise, our brains thrive when they are continuously challenged. Maintaining curiosity, lifelong learning, and social engagement can help support memory, cognitive function, and overall brain health as we age.