Why can one person in their 60s run marathons while another in their 50s struggles with everyday activities like climbing stairs? Genetics may play a role, but research on biological or functional age suggests that everyday lifestyle choices can also influence how the body and mind age.
In observance of Healthy Aging Month, Dr. Vipada Sae-Lao, Herbalife’s Nutrition Education and Training Lead for Asia Pacific, highlights how nutrition, physical activity, sleep, and other daily habits can support healthier aging.
“Biological or functional age reflects the body on the inside, or the way organs, tissues, and processes work,” Dr. Sae-Lao explains, noting that factors including metabolism, inflammation, and cellular repair can influence how a person ages.
Eat Smart And Stay Active
A balanced diet can help support the body against inflammation and cellular damage. Foods such as nuts and seeds, colorful fruits and vegetables, olive oil, and fatty fish are commonly associated with an anti-inflammatory eating pattern. Traditional Filipino foods can also contribute to a healthy diet, particularly meals centered on vegetables, fruits, and healthy sources of fat.
Adequate protein is equally important for maintaining muscles, organs, skin, and other body functions. Vitamin D and calcium also support bone health, while probiotic and fermented foods such as yogurt, kimchi, atsara, and burong mustasa can contribute to a diverse gut microbiome.
Physical activity matters, too. Adults are generally encouraged to get at least 150 minutes of moderate aerobic activity each week, alongside strength training on at least two days. Keeping the brain active through learning, problem-solving, and memory exercises can also support cognitive health.
Rest And Healthy Habits Matter
Quality sleep gives the body time to recover, making consistent sleep schedules and healthy bedtime habits important. Persistent sleep difficulties may also warrant professional attention.
Meanwhile, highly processed foods, smoking, and heavy alcohol consumption can negatively affect long-term health and contribute to inflammation and chronic disease risk.
Ultimately, healthy aging is not simply about adding more years to life. Consistent choices around food, movement, sleep, mental stimulation, and social connection can help support the goal of living healthier and more actively as the years go by.
