5 signs that you are aging better than you think, according to experts

One of the things we cannot avoid in life is aging. Aging is a natural part of life and should be embraced rather than feared. As we age, we want to make sure we develop habits that improve our vitality and longevity, both physically and mentally. According to Michelle Sands, menopause hormone expert and founder Natural wellness glowit’s important to remember that “aging well doesn’t mean being perfect. Small, consistent habits—like daily movement, healthy nutrition, and stress management—help keep your body and mind naturally resilient over time.”

There are some signs you should look for that indicate whether you are on the right path to aging well. This is what doctors say you should pay attention to.

1. You have good balance and strength

Can you balance on one leg for at least 10 seconds? Those who can’t have an 84% greater chance of dying within the next seven years than people who can’t, according to a new study. Study 2022 It includes 1,702 participants between the ages of 51 and 75 years Dr. Muhammad Al-Amir“Not only does poor balance increase the risk of falling, but it is also an indicator of our muscular strength, and strong muscles lead to healthier, more youthful bodies,” explains the chief physician at Aviv Clinics in Florida.

Although a DXA scan (a type of bone density test) is a great way to monitor how your body is aging, it’s not always affordable for everyone. Prince recommends testing your grip strength — your ability to grip or squeeze something with your hand — instead. “Grip strength is related to overall body strength, and a weak grip is actually strength Best prediction of early death of blood pressure,” he says.

Sands recommends practicing tai chi or yoga for better balance and to strengthen your stabilizer muscles. A Study 2021 It is suggested that tai chi may be slightly better than yoga for improving balance. Both practices have also been found Reducing the risk of falling In residential care settings.

Pregnancy exercises It is a great way to improve your grip strength. It can make everyday tasks like carrying groceries from the car to your kitchen, picking up your kids and opening jars easier. weight lifting It can also help slow aging and improve your balance, which is made easier by better grip strength.

2. You have a fast reaction time

Reaction time is how long it takes to respond to a visual or auditory stimulus and “reflects brain health, cognitive function and nervous system integrity,” Sands says. our Reaction time slows down As we get older, especially when compared to younger adults.

A 2022 Journal of Neurophysiology She found that slower reaction times in healthy older people are not due to hesitation, as previously thought, but due to age-related brain changes in function and structure. Having a slower reaction time Increases your chance of falling And injury. It also increases your chance of premature death from any cause by 25%, according to 2014 study.

Test your reaction time with Online test Or by having someone drop a ruler and time how long it takes to catch it. Pause with your partner to see who can respond faster. Your doctor can also check for cognitive impairment using Montreal Cognitive Assessment. “It assesses attention and concentration, working and short-term memory, and awareness of time and space,” Prince says. “A score below 25/30 could be indicative of cognitive decline or dementia.”

Daily physical activities, e.g practiceDancing, putting together puzzles, running on uneven ground, or playing games like ping-pong or tennis can keep your mind sharp and improve your reaction time.

3. Your skin recovers quickly

Skin elasticity is the ability of the skin to return to place after being stretched. You can test your skin’s elasticity by pinching the skin on the back of your hand, holding it for five seconds, then releasing it. If it only takes a second or two, this is a sign of natural aging. But according to Sands, if it takes three seconds or longer, it could be a sign that you’re aging faster than usual.

“A slower rebound time may indicate decreased hydration or collagen loss, which is linked to oxidative stress and aging,” she says. According to Skin Cancer FoundationSun damage is responsible for up to 90% of premature aging and loss of collagen and elasticity.

Flexible loss It can create wrinkles and sagging skin, slow wound healing and make scars more prominent or noticeable. Although it is difficult to regenerate elastic fibers in adulthood, it is one 2019 study Found it Collagen supplements It can improve skin elasticity and hydration. A Study 2023 I’ve found that resistance training is another way to improve skin elasticity and overall health.

You can Prevent further damage By limiting exposure to sunlight, not smoking, and eating a diet rich in antioxidants and nutritional supplements Vitamins and minerals As needed and under the supervision of your doctor.

4. Your gums are firm, pink, and not swollen

Your gums are another way to know if you are aging well. If they are firm, pink, and not swollen, this is a sign that you are taking care of your oral health. But if they bleed or swell, it may mean you have gum disease. “Ignoring gum disease can lead to diabetes, heart problems and even memory loss,” he says. Dr. Evin Gonzalezowner of Sun City Dental in El Paso, Texas.

Gingivitis, a bacterial infection of the gums, can lead to gingivitis (gum disease). You are 2-3 times more likely to get infected Serious cardiovascular event Such as a heart attack or stroke if you have gum disease. Gum disease also increases the risk of developing gum disease Rheumatoid arthritis and Pancreatic cancer.

Poor mental health can also lead to tooth loss, tooth decay and gum disease, according to A Study 2022. “Maintaining good oral health will help you chew, speak, and smile with confidence,” Gonzalez says. A 2022 Meta-Analysis An association between oral health and loneliness and social isolation has also been found, but more high-quality studies are needed.

Daily brushing and flossing can prevent or treat gingivitis at an early stage. Gonzalez also recommends regular dental visits and discussing gum disease awareness with your dentist.

5. You have strong social relationships

Although we may focus more on physical indicators to show how old we are, your mental health is just as important. “A healthy mind can maintain strong relationships and connections with others,” he says. Elvis Rosalesclinical director of Align Recovery Centers in Sonoma, California. “People who age well participate in their communities and maintain supportive networks that further assist them in the aging process.”

Former US Surgeon General Dr. Vivek Murthy issued the order consultative In the year 2023 about the epidemic of isolation and loneliness, it found that your odds of survival are 50% greater when you have a strong social connection, based on a review of 148 studies.

In fact, Murthy found that a lack of social connection poses a greater risk of death than smoking up to 15 cigarettes or drinking six alcoholic drinks a day. It can also increase your risk of developing anxiety or depression and cause the effects to worsen over time.

A Study 2020 found that having social support can reduce your chances of developing depression by 55%. According to A 2023 study by Nature AgingParticipating in social activities in midlife and beyond can also reduce the risk of dementia by up to 50%.

You can improve your brain health and reduce your risk of disease and poor mental health by volunteering, or by talking to a friend or family member over the phone or in person. Learn a new skill Join a gym, team sports, or book club.

Bottom line

Taking good care of your body and mental health shows that you are aging well. Maintaining good balance, strength and reaction time, taking care of your oral health, interacting with your community, and maintaining meaningful relationships are ways you can improve your quality of life and keep your body and mind active.