5 Tips for Aging Graceful

Getting older used to promise good things. The giddy, euphoric feelings of first love. A driver’s license. Freedom. Until…it didn’t. When things like wrinkles, creaking joints, and a fuzzier memory started coming along…that’s when the panic (usually) sets in. 

But you don’t have to get caught in the undertow; here are 5 tips that’ll help you comfortably and gracefully surf the aging waves. 

#1: Define what “aging gracefully” means to you

Contrary to popular belief, “aging gracefully” doesn’t necessarily mean whole-heartedly accepting the ravages of time on your body—although the popular trend of ditching the hair dye to go gray may be a welcome relief for some! You don’t have to embrace your wrinkles, gray hairs, or creaking joints if they make you uncomfortable.

The takeaway? “Aging gracefully” can mean something different to everyone. It can mean embracing the wisdom of getting older while keeping your brain sharp. It can mean allowing wrinkles and gray hair without panicking about using dye and fillers. It can mean looking and feeling young for as long as possible. So, take some time to think about what it means for you to age gracefully. 

What are your values and beliefs? What’s most important to you? Is it:

• Staying physically active?
• Looking younger than your biological age?
• Maintaining strong, meaningful connections?
• Keeping a sharp mind?

And on that note … 

#2: Do things that make you happy

Once you understand your definition of aging gracefully, think about what you could do to meet it. 

For example, if you know that preserving a youthful appearance is important to you, feel free to explore cosmetic and surgical procedures, such as injectables, facelifts, and hair transplantation. Don’t feel guilty if you prefer these things, while others around you may be accepting wrinkles and gray hair.

And if aging gracefully means staying physically active, don’t feel the need to restrict yourself to “age-appropriate” activities like water aerobics, chair yoga, or Tai Chi when they make your eyes brim with boredom-induced tears. As long as you’re physically able, keep hiking, playing pickleball, or axe throwing; if you enjoy it, you’re more likely to continue with the physical activity as you age. “Extreme” sports, like mountain biking, skateboarding, and even freediving, are still on the table for you — provided you get the go-ahead from your doctor. 

#3: Eat healthy 

Meeting your definition of aging gracefully becomes that much more difficult when you’re not fueling your body with proper nutrition. 

While your nutritional needs can vary based on many factors—such as sex, body composition, and health status—the following guidelines generally serve as a great starting point (consider visiting your doctor or a registered dietitian for more tailored advice):

• Eat a variety of foods from each food group (starchy food, protein, fat, dairy, plus fruit and vegetables) 

• Choose foods with little to no added sugar, saturated fats, and sodium

• Get enough protein daily to maintain muscle mass (research recommends a protein intake between 1.2 and 2.0 grams per kilogram of body weight for optimal muscle health in elderly adults)

#4: Take care of your spiritual health 

An increasing number of studies have linked spirituality with positive aging. 

A finding worth highlighting in the scientific literature comes from this 2023 cross-sectional study published in BMC Psychology. In older adults with chronic issues, the researchers found that spirituality helped negate the impact of stress on life satisfaction—exerting a bigger protective effect than psychological resilience. 

But wait. What if you’re not a religious person? Well, although many people confuse spirituality with religiosity, they are, in fact, distinct concepts:

• Spirituality: Concerns the relationship between ourselves and something larger. This “something” can be the community or a sense of purpose, not just a belief in a deity. 

• Religion: A set of beliefs, practices, and language that characterizes a community searching for transcendent meaning in a particular way, generally based upon belief in a deity.

OK, so how can you take care of your spiritual health to age gracefully? Here are a few ideas:

• Volunteer for a cause you’re passionate about
• Meditate
• Spend time in nature
• Go on a spiritual retreat 

#5: Forgive yourself and others

Aging alongside the heavy burden of grudges, guilt, and unresolved pain will not feel…good, for lack of a better word. 

Research agrees. This 2018 study published in Personality and Individual Differences found that in most age groups, the ability to forgive is associated with greater life satisfaction overall. 

Let’s set the record straight: forgiving yourself or someone else doesn’t mean you condone the behavior in question. Instead, it’s an intentional decision to let go of the associated resentment and anger. It’s where you make peace with what happened.

Of course, sometimes the hurt is too deep, and you cannot bring yourself to forgive. In this case, you may wish to seek the guidance of a professional who could help you work through the negative emotions you’re holding on to.