Daily Habits for Lifelong Vitality
by Dr. Cheri Wood
September is Healthy Aging Month, a national observance dedicated to highlighting practices that help us maintain physical, mental, and social well-being as we grow older. Healthy aging doesn’t happen all at once, it’s built from small, daily habits that add up over time. Here are a few research-backed steps you can start right now to support healthy aging and vitality:
Prioritize Nutrition
What you eat lays the foundation for how you age. Eating similarly to the Mediterranean diet, which is rich in vegetables, fruits, whole grains, lean proteins, and healthy fats is strongly linked to better brain function, heart health, and metabolic balance. Nutrients like omega-3 fats, antioxidants, potassium, and fiber are abundant in these foods and play a key role in protecting against chronic disease.
Move Regularly
Exercise is one of the most powerful tools we have for healthy aging. Movement strengthens your heart, muscles, and bones while lowering the risk of diabetes, hypertension, and osteoporosis. It also supports the brain by improving memory, attention, and mood. Aerobic activity (anything that gets your heart rate up like jogging, fast walking, step classes, vinyasa yoga, etc) helps memory, while strength training (like lifting weights) benefits overall cognition. On a cellular level, exercise increases Brain-Derived Neurotrophic Factor (BDNF), a protein that helps your brain grow new connections. Start small: Even a 10-minute walk or gentle stretching at home counts. The most important thing is consistency.
Keep Up with Screenings & Prevention
Proactive care helps catch health changes early, making treatment more effective and sometimes preventing illness altogether. Ask your provider about routine screenings like blood pressure, cholesterol, glucose, cancer checks, and bone density.
Functional and integrative medicine can go further with advanced biomarker testing, offering personalized insight into your unique aging process. This may include epigenetic testing, hormone and metabolic panels, inflammatory and oxidative stress markers, and nutrient deficiency testing.
Focus on Connecting
One of the strongest predictors of healthy aging is in your relationships. Connection with others lowers stress, protects against depression, and even supports brain health. Research shows regular participation whether physical, recreational, or online, supports well-being, and daily interactions may offer even greater benefits. Aim for at least two meaningful social connections per week.
Stay Curious
Curiosity is positively associated with healthy aging, including slower cognitive decline, improved memory, increased longevity, and higher well-being. For inspiration, I recommend the documentary My Love Affair with the Brain: The Life and Science of Dr. Marian Diamond (https://vimeo.com/261749124). Dr. Diamond was one of the pioneers in the field of neuroplasticity, the discovery that our brains can continue learning and growing at any age. Her message is empowering in that your choices in diet, movement, learning, and relationships can literally reshape your brain.
Key Takeaways for Healthy Aging and Vitality This September
Eat colorful, whole foods most days.
Move in small, doable ways and build up gradually.
Stay current with preventive screenings and consider advanced testing.
Nurture meaningful social connections.
Stay curious and keep learning new things
Healthy aging is not about perfection, it’s about taking small steps, building momentum, and finding joy in the process. If you have questions or would like support in your healthy aging journey, I invite you to schedule a visit with me or one of the other members of the team!
See you in clinic,
Dr. Wood
References
Seabrook JA, Avan A, O'Connor C, et al. Dietary Patterns and Brain Health in Middle-Aged and Older Adults: A Narrative Review. Nutrients. 2025;17(9):1436. Published 2025 Apr 24. doi:10.3390/nu17091436
Jia J, Zhao T, Liu Z, et al. Association between healthy lifestyle and memory decline in older adults: 10 year, population based, prospective cohort study. BMJ. 2023;380:e072691. Published 2023 Jan 25. doi:10.1136/bmj-2022-072691
Falck RS, Davis JC, Best JR, Crockett RA, Liu-Ambrose T. Impact of exercise training on physical and cognitive function among older adults: a systematic review and meta-analysis. Neurobiol Aging. 2019;79:119-130. doi:10.1016/j.neurobiolaging.2019.03.007
Tari AR, Walker TL, Huuha AM, Sando SB, Wisloff U. Neuroprotective mechanisms of exercise and the importance of fitness for healthy brain ageing. Lancet. 2025;405(10484):1093-1118. doi:10.1016/S0140-6736(25)00184-9
Fekete M, Szarvas Z, Fazekas-Pongor V, et al. Nutrition Strategies Promoting Healthy Aging: From Improvement of Cardiovascular and Brain Health to Prevention of Age-Associated Diseases. Nutrients. 2022;15(1):47. Published 2022 Dec 22. doi:10.3390/nu15010047
Wiegand I, Donkers I, Balart-Sanchez S, Pope M, Pérez-Ayora G, Oosterman JM. The relationship between trait curiosity and cognitive reserve in younger and older adults. Sci Rep. 2025;15(1):24707. Published 2025 Jul 9. doi:10.1038/s41598-025-10101-2