9 Daily Habits of the Healthiest Older Adults
Welcome to this week's edition of Public Health Without Politics. In today’s newsletter, discover proven ways to protect your brain from dementia and learn the daily habits shared by the world’s healthiest older adults.
Trending in Health this Week
Buzz Kill: US alcohol consumption is at an all-time low.
A new study suggests that diet, rather than physical activity, drives obesity risk. In reality, both are connected to better health.
7,000 steps per day: Recent studies show that getting about 7,000 steps a day can sharply lower the risk of heart disease, death from cancer, type 2 diabetes, dementia, depression, and even falls. Of course, up to a point, more is better.
Need a breakfast idea? Try Greek yogurt with nuts, seeds, and fruit for an easy protein boost.
Interesting: A new study finds dollar‑store food shopping may not harm overall diets—despite stocking less healthy options, households shopping at dollar stores seem to balance their diets by making healthier purchases elsewhere.
Zucchini is really healthy.
New Study: 9 Habits of Healthy Adults in Their 80s
Researchers studying communities with large numbers of people living well into their 80s and beyond have identified nine daily habits that support long-term health:
Move naturally—stay active through walking, gardening, and everyday tasks
Have a sense of purpose—know what gets you up in the morning
Slow down daily—reduce stress with routines like napping, prayer, or social time
Follow the 80% rule—stop eating when you’re about 80% full
Eat a mostly plant-based diet—center meals on vegetables, beans, and whole grains, with limited meat
Enjoy alcohol in moderation—one to two small servings, often with friends or family
Belong—be part of a supportive community or faith group
Put loved ones first—prioritize family, close relationships, and caring for elders
Surround yourself with the right people—spend time with friends who support healthy habits
Years ago, when I was considering becoming a vegetarian, I found that many long-lived communities shared two things: an absence of severe stress and a mostly or all-vegetarian diet. It’s one reason I now follow a pescatarian diet—and why I’m a big believer in trying even one of these habits for yourself.
New Report: Lifestyle Choices Can Protect Brain Health
I recently attended a seminar on dementia, where the presenters shared that the Global Council on Brain Health recommends these habits to help keep your brain sharp—and potentially reduce dementia risk by 30–45%:
Stay social— maintain friendships and community connections
Challenge your mind—keep learning and trying new activities
Manage stress—find healthy ways to unwind
Exercise regularly—physical activity is the #1 protective factor
Prioritize sleep—aim for restorative rest
Eat a healthy diet—focus on balanced, nutrient-rich foods
Other key factors:
Don’t smoke
Avoid depression
Keep blood pressure and weight in check
Like most guidance in public health, brain health strategies should be personalized—and will evolve as you age.
Inspirational Quote
“Begin at once to live, and count each separate day as a separate life.”
—Seneca
Have a great week,
—Richard