Dr. Karen DeVore
Note: This article was originally written in Vietnamese. The English version below is an informal translation provided for reference only.
Aging is a privilege, but how we age is largely within our control. While genetics play a part, lifestyle and proactive health care have the strongest influence on vitality, resilience, and well-being. The good news is that pain, fatigue, and chronic illness are not inevitable. You can age on your own terms with a few key strategies.
1. Annual Checkups and Screenings: Prevention First
Prevention is the foundation of longevity. Regular checkups help you track changes, address concerns, and manage important markers before small issues become serious. Many conditions—such as metabolic disorders, heart disease, or osteoporosis—develop quietly, so routine testing is essential for early detection and intervention.
Important markers to monitor:
- Inflammation & Metabolism: CRP, fasting insulin, A1C
- Hormones: Thyroid, testosterone, estrogen, progesterone, DHEA
- Nutrition: Vitamin D, B12, ferritin, magnesium
- Heart Health: Cholesterol profile, homocysteine, ApoB
2. Listen to Your Body: Symptoms Have Meaning
Your body is always sending signals. Fatigue, brain fog, unexpected weight changes, or joint pain are not just small annoyances—they are warnings. Ignoring them can make matters worse.
Being proactive about your health doesn’t mean dismissing symptoms in the name of “natural aging.” The key is to notice, track, and address imbalances early. You know your body better than any textbook. If something feels off, trust your instincts and speak up.
3. Understand Your Family’s Aging Pattern
Lifestyle matters most, but genetics still offer valuable insight. Observe your parents and siblings—do they face memory problems, heart disease, or bone loss?
Genes don’t dictate destiny, but they highlight vulnerabilities. Knowing your risks early allows you to build a prevention plan through lifestyle and medical care.
4. Timeless Health Principles
Some health habits remain true at every age:
- Move your body: If you don’t use it, you lose it. Regular exercise keeps your joints flexible, strengthens your heart, and sharpens your mind.
- Stay hydrated: Dehydration leads to fatigue, poor circulation, and joint stiffness.
- Sleep well: Quality sleep restores hormones, protects the brain, and boosts immunity.
- Laugh often: Joy and social connection reduce stress and support both mental and physical health.
- Eat clean: Balanced nutrition from fresh, whole foods is the cornerstone of lasting vitality.
5. Muscle Mass – The True Fountain of Youth
One of the strongest indicators of longevity is muscle mass. Studies show that maintaining muscle lowers the risk of death, improves metabolism, and protects against age-related diseases like osteoporosis, diabetes, and heart disease.
Benefits of strong muscles:
- Better metabolism and blood sugar regulation
- Lower risk of falls through improved balance and coordination
- Stronger bones and reduced osteoporosis risk
- Enhanced circulation, reduced inflammation, and sharper cognition
The takeaway: It’s never too late to start. Even at 70 or 80, resistance training can bring remarkable improvements in strength, mobility, and lifespan.
Living Well, Your Way
Aging naturally isn’t about hiding wrinkles or denying time—it’s about staying independent, vibrant, and full of life for as long as possible. It’s a choice to be aware, intentional, and kind to your body every day.
Longevity isn’t just adding years to life—it’s adding life to every year. Take care of your body now, and it will take care of you for decades to come.
