Your lifestyle now will affect how you age | Food & Entertainment

September is Healthy Aging Awareness Month. The Shreveport-Bossier Advocate asked Dr. Ammar Husan what steps people should take when it comes to healthy aging.

When should we begin to focus on healthy aging?

Healthy aging starts from when you’re born, and the things you do, the lifestyle you live, and how you’re taught. As we become older, we have to deal with the repercussions of how we lived when we were younger.

We want to prioritize heart health, because heart disease is the number one thing that causes death in the whole population. We also want to prevent falls, because it’s harder to get back to your baseline as you age. 

What are the key factors that influence healthy aging?

From a primary care standpoint, we see firsthand how lifestyle choices profoundly affect aging. Encouraging regular checkups allows us to catch potential issues early, manage chronic conditions, and provide personalized advice. Maintaining healthy habits such as regular exercise, a balanced diet, adequate sleep, and mental wellness practices is essential. Staying socially engaged also plays a vital role, helping to prevent isolation, which can negatively impact both mental and physical health.

Recent research shows that lifestyle factors play a significant role in healthy aging, with up to 75% of how we age being influenced by choices like diet, exercise, and mental wellness. Genetics account for the other 25%, but it’s the controllable factors that have the greatest impact on our long-term health.

For instance, staying socially connected can reduce the risk of premature death by 50%, making social engagement as important as physical health in the aging process.

How important is physical activity in maintaining health as we age?

Physical activity is one of the most powerful tools for preventing chronic diseases like heart disease, diabetes, and osteoporosis.

Physical activity reduces the risk of developing chronic diseases by up to 50% and decreases the likelihood of early death by 30%. Regular exercise, even moderate activities like brisk walking, has been shown to improve balance, reduce falls by 23%, and lower the risk of dementia by up to 40%.

I often advise patients to incorporate a mix of aerobic exercises, strength training, flexibility work, and balance exercises. Even small amounts of regular activity can make a big difference. We want to prevent falls.

I recommend that adults over 65 aim for at least 150 minutes of moderate-intensity aerobic activity per week, supplemented by strength and balance exercises.

The goal is to stay consistent—no matter where you’re starting from—and always consult your health care provider for a tailored approach.

What is the role of diet in healthy aging?

What you eat has a direct impact on your overall health as you age. In primary care, we stress the importance of a diet rich in whole foods—lean proteins, fruits, vegetables, and whole grains—because it supports brain health, lowers inflammation, and helps manage chronic conditions.

Diets like the Mediterranean or DASH diet are not just “trendy” but backed by solid research showing improved heart health, cognitive function, and longevity. A personalized approach to diet, considering individual needs and conditions, is key.

Following dietary patterns like the Mediterranean diet has been associated with a 30% reduction in the risk of heart disease and a 50% lower chance of developing Alzheimer’s disease.

Simple dietary changes—such as reducing sodium intake and increasing fruit and vegetable consumption—can lower the risk of stroke and heart disease by 20%. The key is adopting a sustainable, balanced diet that supports brain and body health.

How can we care for our mental health as we age?

Mental health is often overlooked, but it’s crucial for aging well. I emphasize that maintaining cognitive health is just as important as physical health.

Staying socially active, seeking mental stimulation, and addressing any feelings of depression or anxiety early can prevent them from escalating. Cognitive decline is not inevitable—taking proactive steps to maintain mental wellness can have significant long-term benefits.

Mental health is closely linked to physical health in older adults. Research indicates that older adults with depression have a 40% higher risk of developing cardiovascular disease.

Loneliness, which affects about 25% of adults over 65, is associated with a 26% increase in the likelihood of premature death. Engaging in regular social activities and mental stimulation can lower the risk of cognitive decline and improve overall quality of life.

Do you encounter any common misconceptions about aging?

A major misconception I encounter is the belief that that aging means inevitable decline, yet 80% of adults over 65 report being in good or excellent health.

Chronic conditions like diabetes or hypertension are manageable with the right interventions, and older adults who stay physically and mentally active can maintain high levels of independence.

I also reassure patients that older adults can stay active, learn new skills, and maintain high levels of independence well into their later years. Studies show that learning new skills and engaging in cognitive activities can reduce the risk of dementia by up to 30%.

How can we manage stress as we age?

Stress can exacerbate health conditions, so managing it is essential for healthy aging.

I recommend older adults adopt stress-reducing practices like mindfulness, regular exercise, and staying engaged with their community or family.

Chronic stress can increase the risk of heart disease by 40% and stroke by 50%, making stress management vital for healthy aging. Techniques like mindfulness and meditation can reduce stress by 30%.

I encourage older adults to engage in activities that bring joy, maintain regular social contact, and seek professional help when stress feels unmanageable.

What advice do you have for people who want to make lifestyle changes for healthier aging?

For those looking to make healthier choices, it’s important to start small. As a primary care physician, I encourage patients to focus on realistic, incremental changes like adding more vegetables to meals, taking daily walks, or cutting back on processed foods.

Adopting healthy habits at any age can lead to significant health benefits. For example, quitting smoking at age 60 can add up to three years to one’s life expectancy, and just 30 minutes of daily physical activity can reduce the risk of cardiovascular disease by 35%.

Regular health checkups are also critical—they allow for personalized, informed advice that fits into an individual’s lifestyle and medical history. 

Remember, it’s never too late to start improving your health. Even small changes—like walking more or eating more fruits and vegetables—can lead to big improvements in overall health and well-being over time.

I feel the most important thing that everybody should be striving for is quality of life. And that quality of life question is different for everybody.

Growing older is such an amazing thing, right?