Five Simple Principles for Healthy Aging

In the Netflix documentary “Don’t Die: The Man Who Wants to Live Forever”, tech entrepreneur Bryan Johnson takes the fight against aging to extraordinary lengths [1]. Having invested millions of dollars into his anti-aging regimen, Johnson’s daily routine includes taking 130 supplements, undergoing plasma transfusions using his teenage son’s blood, and even replacing his albumin with egg whites. To top it off, he spends an hour every morning under an LED mask, chasing what he calls biological youth.
While his commitment is admirable, many of us don’t have the time, money, or the appetite for such extremes. The good news? Science shows that by focusing on a few simple, evidence-based principles, anyone can take meaningful steps toward healthy aging. Here’s how:
1. Diet
When it comes to aging well, what you eat matters as much as how much you eat. The Mediterranean diet, crowned the best in the world for the eighth year running [2], is a clear winner. Rich in lean proteins (think fish and poultry), high in fiber (vegetables, legumes, whole grains), and packed with healthy fats like olive oil, it’s a diet built for longevity. Studies have shown it lowers the risk of cardiovascular disease, supports cognitive health, and even extends life expectancy [3].
What to avoid? Processed foods, excessive sugars, and unhealthy fats. Keep carbs and saturated fats minimal. The secret lies in balance and moderation.
2. Exercise
Regular movement is the closest thing we have to a fountain of youth. The simplest way to get started? Count your steps—10,000 daily is a solid goal. But don’t stop there. Resistance training is crucial to counteract the natural muscle loss that comes with aging. Even light weights, when used safely and consistently, can improve muscle mass, bone density, and metabolism.
A 2023 study published in The Lancet showed that combining aerobic activity with weight training significantly reduces the risk of age-related frailty. In other words, walking is good; lifting is better [4].
3. Avoidance
Sometimes, what you don’t do is just as important. Avoiding harmful substances and exposures is critical to aging well. Start with the basics:
- Sun Protection: Ultraviolet radiation is a double threat—accelerating skin aging and increasing skin cancer risk. Sunscreen isn’t optional.
- Tobacco and Alcohol: Smoking is a fast-track ticket to wrinkles, organ damage, and disease. Excessive drinking? Equally problematic for your liver, brain, and overall health [5].
- Toxins: Minimize exposure to environmental pollutants whenever possible.
Prevention is cheaper—and more effective—than any cure.
4. Cosmetic Aging
For those who care about the exterior as much as the interior, cosmetic interventions are an option. Retinoids and antioxidants can improve skin texture and elasticity, while minimally invasive procedures like Botox offer quick fixes for wrinkles.
These aren’t for everyone, but for those interested, they can complement healthy habits. Luckily, your Atrium providers offer these services in-house.
5. Smart Supplementation
Supplements aren’t magic bullets, but they can help fill nutritional gaps. A high-quality multivitamin is a good start, particularly if your diet isn’t perfect. Omega-3 fatty acids are excellent for heart and brain health, while Vitamin D supports bone health, especially in those with limited sun exposure. Vitamin B12 shots can also help address certain deficiencies.
Before starting any supplement regimen, consult your Atrium provider. Some supplements can interfere with medications or underlying conditions.
The Bottom Line
Healthy aging doesn’t require an extravagant budget or extreme interventions. Focus on the fundamentals: eat wisely, move regularly, avoid known hazards, and consider thoughtful supplementation. For those who want to go further, cosmetic interventions are an option. Aging gracefully is less about chasing perfection and more about consistent, sustainable habits that improve your quality of life.
That said, your genetics hold a powerful influence over the aging process and can often humble even the most disciplined efforts. This is why staying on top of your annual physicals and following testing and screening guidelines is essential. Your Atrium provider is here to ensure you’re proactive and informed every step of the way.
References
[1] https://www.netflix.com/tudum/
[4] https://www.thelancet.com/