Wine and cheese are known to get better as they get older. The same may be said for adults, if good lifestyle choices are made as we age.

“How we age is determined by one part nature, and three parts nuture,” said Dr. Virginia Kalish, director of the family medicine geriatric clinic at Fort Belvoir Community Hospital, Virginia. “By this, I mean some things are genetically determined. However, a person’s lifestyle choices have much more influence on their future health. Eating a well-balanced diet, avoiding alcohol and tobacco consumption, and getting adequate sleep are essential healthy lifestyle choices.”

Kalish says getting regular exercise correlates to better cognitive and physical function in older adults. It is also known to improve one’s mental well-being. However, when designing an exercise regimen, Kalish feels you should include four components: aerobic exercise, muscle strengthening, flexibility, and balance. “Aerobic activities should be made of moderate to vigorous intensity, producing an increase in breathing and heart rate while still being able to carry on a conversation,” she said.

In addition, Kalish urges people to get regular health screenings and immunizations as they get older. “Mammograms and colonoscopies are very important, along with checking blood sugar and cholesterol” she said. “Women over the age of 65 – and men who may be at risk of having frequent falls – should get a bone density test. Also, for persons over the age of 60-65 years, immunizations for shingle, pneumonia, and tetanus are essential. Getting an annual physical exam should be a part of your lifestyle regimen as well.” For more information on TRICARE’s preventive services, go to the TRICARE website.

And while there’s been talk about a glass of wine daily being ‘healthy,’ Kalish cautions about the amount of alcohol one consumes. “For a given quantity of alcohol, the blood alcohol level rises more quickly in women and older adults due to body composition differences,” she said. “I suggest that elders who are on multiple medications or at risk for falls to abstain from alcohol consumption. Alcohol is also empty calories, and may contribute to unwanted weight gain.”

Kalish also feels that while nutritional supplements are unnecessary for the healthy older adult, they may be beneficial for a geriatric patient who is malnourished. “The U.S. Preventive Services Task Force recommends taking vitamin D supplements to protect against falls and fractures, and calcium supplements of 1,200 milligrams per day are suggested for persons over age 50,” she said. “Aging well isn’t as difficult as many perceive it to be. It’s all about one’s mindset, and willingness to commit to a healthier lifestyle.”