6 Aging Myths to Stop Buying Into – So You Can Make Your Years Amazing!
Aging is a privilege. Every day we get to take a breath deserves our gratitude. Yes, the passing years may bring their share of physical quirks (uh, why’s my knee making that popping sound?), but the doom-and-gloom narrative around aging? Overhyped, and in need of a serious rewrite.
I’m not saying we’ll all be training to summit Everest deep into our 70s. But I am saying that aging doesn’t have to mean physical and mental unraveling and then collapse. Thanks to some recent waves of longevity research, sparked in part by Boomers and Gen Xers asking, “What if we don’t go gently into that good night?” we now know that many aging “facts” that generations have held dear are actually fiction.
And, as much as I love a good story, many of these aging tall tales are just begging to be busted. So, let’s do exactly that. Here are six myths that need retiring, plus the science that proves them wrong, and a few tips to help you stay vibrant and strong:
MYTH #1: Aging is genetic – and out of your control.
REALITY: Genetics may load the gun, but it’s your lifestyle choices that pull the trigger.
Most of us were raised to believe that if grandpa had bad knees and grandma had diabetes, they were coming for us too. It was your genetic lot, end of story. However, we now know that we have much more power over our genetic ‘destiny.’ The current thinking is that genes only tell about 20-30% of our individual health and longevity stories. What makes the difference for the other 70-80% is our epigenetics, that is, how your environment and habits influence your ‘genetic expression’ -- how your genes behave. Your DNA is more like a script that you can influence with your lifestyle choices than a hard and fast set of rules. Those choices are powerful, impacting everything from how well your metabolism functions to your risk of disease.
In other words, if you’re sleeping a handful of hours a night, spending days hunched over a gaming console and living on processed foods, booze and smokes, your longevity prospects are, well, not great. On the other hand, if you commit to a few basic lifestyle essentials, you’ll be far more likely to avoid most ‘runs-in-the-family’ ills or, at minimum, be able to delay their onset by years or even decades. So, which choices will have the biggest positive impact on your epigenetics? Here are five absolute essentials:
- Eat smart: Focus on whole, plant-rich foods and healthy proteins — think olive oil, fish, legumes, nuts, and lots of greens.
- Get off your duff: Aim for a mix of cardio and strength training to keep muscles strong and your heart happy.
- Focus on good sleep: Sleep 7–8 hours nightly and treat it like the non-negotiable health pillar it is.
- Curb stress: Reduce stress by unwinding regularly with relaxation-focused activities like meditation, yoga, sauna sessions, walking in nature, gardening, mindfulness practices, etc. – any activity that lowers your cortisol levels and lifts your spirits.
- Tame toxins: Inside and out, as in, give processed foods and alcohol the boot, and lean hard into low-tox living, making organic and/or low toxin personal care, cleaning, bedding and home items your defaults.
Bottom line: Your genes may give you a rough outline, but how the story unfolds is largely up to you.
MYTH #2: Aging equals inevitable mental and physical decline and disease.
REALITY: Aging brings changes, not a guaranteed crash-and-burn, head-to-toe flame out.
Let’s do a major reframe on this one too. As you get older, your joints might creak a bit louder, bedtime might hit a little earlier, and you may on occasion call your dog by the wrong name. But not all older adults will experience significant decline or disease. Many maintain good health and quality of life well into their elder years. That’s the picture of aging you want to be painting for yourself.
The truth? In the duel between lifestyle and genetics, more often than not, lifestyle wins. So I say, put those lifestyle choices to work for you. The science backs that up. A 2024 The Lancet report on dementia prevention found that approximately “45% of cases of dementia are potentially preventable by addressing 14 modifiable risk factors at different stages during the life course.” What’s more, recent findings from the 2023 Global Burden of Disease Study showed that countries that embrace health supportive habits are more likely to have significantly lower rates of chronic disease. So what does that mean for you? You’re in the driver’s seat, and you can take the wheel by embracing the Big 5 ticked off in Myth #1, and by adding a few more smart habits to the mix:
- Stay mentally active: You know the phrase “use it or lose it?” It applies to your brain as much as anything so keep it busy by learning new skills, taking a class, or volunteering your expertise to a deserving cause.
- Support your brain’s health: In addition to making proper nutrition your default, be sure to get enough omega-3s, choline and polyphenols to give your brain some extra brain TLC.
- Keep your peeps close: Social connection is a secret superpower, not to mention a pleasurable way to help keep you sharp.
- Get checkups: Make regular screenings and labs tests your norm, versus once in a blue moon, to help catch issues early. And remember to always keep a close eye on weight and blood sugar.
Bottom line: Aging doesn’t have to mean breaking down or giving up. With the right habits, it can mean leveling up mentally, physically, and emotionally, to create a healthspan (living long without disease) that goes the distance.
MYTH #3: After 60, you can’t build strength — and frailty is your fate.
REALITY: Muscle loss isn’t inevitable, neither is frailty!
Guess what? You’re not doomed to shuffle off into the sunset the day you turn 60. In fact, you can absolutely build muscle, boost strength, and stay agile well into your 70s, 80s, and beyond. And you should. Why? Because staying strong is one of the best things you can do to protect your independence and longevity. So, commit to strength training 2 -3 times a week, especially to promote mobility. This, in tandem with proper nutrition (think, sufficient protein), will also help you fend off frailty, and for some may even reverse it. Keep in mind that frailty is the largely result of inactivity, malnutrition, and chronic inflammation, more so than from age itself. With the right interventions (exercise, good nutrition, hormone balance), you’ll give yourself a much better shot at staying strong for as long as possible. Just remember to keep using what you’ve got.
Bottom line: You’re never too old to lift, stretch, climb, or thrive. Though weakness and frailty may be common, they’re not a fait accompli. Chose strength – and make it happen.
MYTH #4: After 60, it’s too late to start healthy habits.
REALITY: It’s never too late to improve your health, and boost your healthspan!
One of the great cop-outs that just doesn’t hold water. Research shows that older folks who adopted four or more healthy habits in their 70s slashed their risk of death by as much as 50%. The message is clear: even in your 70s or 80s, picking up new habits like regular movement, smarter eating, quitting smoking and drinking, or starting a supplements program can make a major difference. Your body is surprisingly resilient at any age. It wants to heal and thrive, no matter the birth year on your driver’s license, so it’s up to you to help things along.
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Bottom line: Don’t throw in the towel. Your body isn’t past its prime, it’s just waiting for you to issue better instructions.
MYTH #5: Hormone therapy is dangerous and will give you cancer.
REALITY: Safe, effective options exist, so no need to suffer in silence.
At least once a week I hear a patient say they won’t even consider hormone replacement therapy (HRT) due to their fear of developing breast cancer or cardiovascular problems. While I am amazed that people still buy into this idea, I am happy to tell them that this is an outdated, incorrect notion.
Misinterpreted data from studies launched more than three decades ago caused an uproar and jumpstarted years of misplaced fears. The truth is, HRT, when done responsibly with bio-identical hormones and under medical supervision, is not only safe for most, it can be life-changing. How so? We’re talking lower risk of heart disease, neurological problems, better sleep, more energy, improved mood, stronger bones and sanity-saving relief from hot flashes, brain fog, and vaginal dryness. OK, it’s not a fountain of youth, but it can be an excellent quality-of-life upgrade for millions, so I encourage anyone who is struggling with low-hormone symptoms to talk with a well-informed provider to see if HRT would be a good fit.
MYTH #6: As you age, you need less sleep.
REALITY: You still need 7– 8 hours, even as it may be more challenging to get.
As you age, sleep tends to become more of a struggle – more middle-of-the-night trips to the loo, falling asleep too early, followed by 3 a.m. staring contests with the ceiling. Trouble is, your actual need for sleep doesn’t decrease, but your ability to get it often does. Unfortunately, poor or insufficient sleep ages you faster, increases your dementia risk, reduces immunity and messes with your weight and blood sugar. What to do? Make sleep a non-negotiable and re-learn how to do it well, starting with:
- Keeping a regular sleep schedule.
- Keep caffeine out of your afternoons, avoiding it after 2 PM.
- Keep screens out of the bedroom, and shut ‘em all down a few hours before bed (including your phone!).
- Keep unwinding, with pre-bedtime relaxation techniques like meditation, deep breathing or restorative yoga.
- Keep the bedroom cool, dark and quiet.
- Keep learning – by taking a look at my 14 sleep better tonight tips – practice makes perfect!
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