Doctor William Hsu, an endocrinologist, has revealed key lifestyle principles that allow older adults to improve their physical and mental health metrics as they age.
Speaking to media outlet HuffPost, Hsu explained that individuals can achieve measurable improvements in both physical and mental health even at an advanced age if they adopt targeted health practices.
According to Hsu, the first factor a person should focus on is their mindset. He noted that individuals who view aging as a reversible process tend to achieve strong health outcomes, as they treat medical checkups, blood pressure monitoring, and cholesterol tracking as concrete steps toward a personal goal rather than meaningless routines.
Endocrinology is the branch of medicine focused on hormones, metabolism, and the biological systems that regulate growth and aging. Regular monitoring of blood pressure and cholesterol levels is standard medical practice for tracking cardiovascular health and managing long-term health risks in older populations.
Dietary Adjustments and Protein Balance
Turning to nutrition, Hsu urged older adults to closely monitor their dietary choices. He advised that as people grow older, their daily intake should feature more vegetables, fruits, nuts, legumes, and whole grains, while the consumption of sugar and processed foods should be reduced.
The doctor also cautioned against getting carried away with high-protein diets. He stated that the healthiest elderly individuals consume sufficient protein to preserve muscle mass, but do not allow an exclusive focus on protein to crowd out plant-based foods and sources of dietary fiber.
Dietary fiber, found abundantly in fruits, vegetables, and whole grains, supports digestive health and helps regulate cholesterol and blood sugar levels. While adequate protein intake is essential for preventing muscle loss in later life, clinical nutrition guidelines emphasize maintaining a balanced intake that prioritizes whole, plant-derived foods.
Daily Habits and Fitness Checks
In addition to dietary changes, Hsu emphasized that it is equally important for people to continue learning, maintain active social connections, get adequate sleep, and exercise regularly in their later years. He stressed that these combined habits do not simply preserve existing physical condition, but actively enable health improvements.
Cognitive stimulation, social engagement, and consistent sleep hygiene are widely recognized by healthcare professionals as vital components of healthy aging. Regular physical activity supports cardiovascular resilience, mobility, and overall psychological well-being in older adults.
The advice follows earlier guidance from cardiologist Osman Najam, who explained how individuals can test their physical fitness in one minute. Najam recommended walking up a flight of stairs at a pace of approximately 60 to 80 steps per minute and subsequently measuring the pulse rate to evaluate cardiovascular fitness.
Cardiology is the medical specialty devoted to diagnosing and treating disorders of the heart and blood vessels. Step tests and post-exercise heart rate measurements are standard diagnostic tools used to evaluate cardiovascular response and aerobic endurance.
