BY MARK KINI
I have several friends and acquaintances in their 60s and 70s who look like they are 50. The one common theme is they have built a lifestyle around discipline and healthy habits.
We all have heard the expression “You are what you eat;” this is also true for our thinking and our actions. Do I eat pizza tonight or grilled chicken with vegetables? Do I go for a bike ride or lay in my recliner watching Netflix? Do I go to bed early or mindlessly scroll through Instagram? We all make hundreds of decisions every day. These can develop good habits or bad habits.
The truth is, it gets more difficult to incorporate healthy habits as we get older.
We begin aging the day we’re born, but by our 40s and 50s, our bodies shift gears from growing to maintaining. Hormones shift, cell repair slows, and energy needs drop. But aging well isn’t determined by genetics alone; lifestyle plays a bigger role. The good news, it’s never too late to make improvements that help you feel stronger and more energized for the long run.
Here are 8 essentials to help you age with strength, clarity, and purpose.
1. Eat Less
After 45, we need fewer calories. The body isn’t building—it’s preserving. Eating smaller portions reduces stress on organs and lowers the risk of chronic disease. Try eating until you’re 80% full. If you’re active, you may need more, but for most, less food leads to better digestion, energy, and repair.
Fasting 16 hours once or twice a week can improve metabolism, regulate insulin and hormones, and stimulate the body’s cellular repair system (autophagy). Start with 12 hours and gradually increase. A simple pattern: finish dinner by 6 p.m., skip breakfast, and eat again at 11 a.m. Stay hydrated and avoid sweetened drinks during the fast.
3. Cut Sugar
Sugar accelerates aging and disease. Skip sodas (even those without sugar), candy, and baked goods. Eat whole fruit instead.
4. Sleep More and Sleep Better
Quality sleep is crucial for recovery, mood, and brain health. Aim for between seven and nine hours per night. Get morning sunlight, move during the day, and avoid caffeine after 3 p.m. A cool, dark room and a consistent routine help your brain reset and detox at night. Don’t underestimate the power of restful sleep as you age.
5. Stay Active Daily
You don’t need punishing workouts; you need to move often and move smart. Walk more, take the stairs, and stretch regularly. Choose low-impact cardio and strength training that supports your joints and muscles. As we age, maintaining strength and mobility is key, so be active in ways you can sustain long term.
6. Hydrate Consistently
As we age, we’re less likely to feel thirst but hydration affects every part of the body. Drink at least four large glasses of filtered water daily. Tea counts; coffee doesn’t. Add lemon, mint, or cucumber if it helps you drink more. Staying hydrated supports energy, digestion, and focus.
7. Nurture Friendships
Social connection is powerful. It reduces the risk of cognitive decline and lifts mood. Make time for meaningful conversations, even just once a week. Reach out to old friends, join groups with shared interests, or volunteer. Loneliness is a silent (and sadly, very common) stressor, but connection helps you live longer and better.
8. Laugh More
A sense of humor keeps you light in the face of change. Aging brings loss and limitations, but also wisdom. Embrace what you enjoy: time in nature, hobbies, good company. Let go of perfection and celebrate simplicity. A little joy goes a long way in staying youthful inside and out.
You’re not too late. Aging well is about small, sustainable actions, better sleep, smarter food choices, daily movement, and real relationships. Make the next chapter your strongest yet. [CD0725]
Mark Kini is the President & CEO of Boston Chauffeur. He can be reached at
