Aging: What Can You Expect and Do About It?

Aging Whats Normal And What Can You Do About It

As we age, our bodies and minds undergo a variety of changes. Some of these changes are a natural part of aging, while lifestyle choices and health factors may influence others. 

Although aging is a natural and inevitable part of life, it’s important to understand what changes are normal and what steps can be taken to maintain health and well-being as we age. 

In this article, we will explore the normal aging process and discuss what you can do to stay healthy and active as you grow older. From exercise and nutrition to social engagement and medical check-ups, we’ll provide tips and strategies to help you age gracefully and enjoy a happy, healthy life.

What Is Normal Aging?

According to WebMD, normal aging refers to the gradual changes in the body and mind as a person ages. These changes can vary from person to person and may be influenced by genetics, lifestyle choices, and overall health. Normal aging can include physical changes such as thinning hair, loss of skin elasticity, and a decrease in muscle mass, as well as cognitive changes such as a decline in memory and processing speed. 

Despite these changes, most older adults remain healthy, active, and independent. However, it’s important to note that aging can also increase the risk of certain health conditions and diseases, and regular check-ups with a healthcare provider can help detect and manage these issues.

When Do You Start Feeling Signs Of Aging?

The age at which people start to feel the signs of aging can vary widely depending on various factors, including genetics, lifestyle, and environmental factors. However, a National Institute Of Health study found that age-related changes can occur as early as 30.

This study looked at changes in skin aging in individuals aged 20-80 years and found that the earliest signs of skin aging, such as fine lines and wrinkles, can start to appear as early as the age of 30.

More so, according to a study published in the journal PLOS ONE, the most commonly reported age at which people feel the first signs of aging is 47. This study surveyed over 1,000 adults in the United States about their perceptions of aging. Respondents reported feeling the first signs of aging in various areas, including the skin, hair, and eyes.

However, it’s important to note that feeling the signs of aging is a subjective experience and can vary widely between individuals. Some people may experience age-related changes earlier or later than others. Additionally, lifestyle factors like diet, exercise, and skincare can influence the rate at which signs of aging appear.

Read Also: Common Myths About Aging

What To Expect?

Here are some of the changes that come with aging, according to the Mayo Clinic:

  • Cardiovascular system: Blood vessels become less flexible, which can cause high blood pressure and an increased risk of heart disease.
  • Respiratory system: Lung tissue becomes less elastic, leading to difficulty breathing and an increased risk of respiratory infections.
  • Musculoskeletal system: Bones may shrink and lose density, leading to a higher risk of fractures, while muscles may lose strength and flexibility.
  • Nervous system: The brain may shrink and produce fewer neurotransmitters, leading to a decline in cognitive function and an increased risk of conditions like Alzheimer’s.
  • Sensory system: Vision and hearing may decline, making it more difficult to see and hear clearly.
  • Digestive system: Metabolism slows down, which can lead to weight gain, and the digestive tract may become less efficient, leading to constipation and other digestive issues.
  • Immune system: The immune system becomes less effective, increasing the risk of infections and other illnesses.

While these changes are a natural part of aging, maintaining a healthy lifestyle can help slow down or minimize their effects. Eating a balanced diet, exercising regularly, getting enough sleep, staying socially engaged, and receiving regular medical check-ups can help maintain good health as we age.

Normal Signs Of Aging Vs. Signs Of Chronic Illness

According to Jefferson Health, the normal signs of aging and chronic illnesses can include the following:

Normal Signs of Aging:

  • Changes in vision, such as presbyopia, cataracts, and difficulty adjusting to changes in light
  • Hearing loss or tinnitus
  • Gradual loss of bone density and muscle mass
  • Decreased metabolism and slower digestion
  • Reduced immune system function
  • Changes in sleep patterns
  • Changes in memory and cognitive function, including mild forgetfulness

Chronic Illnesses:

  • Chronic pain, such as arthritis or fibromyalgia
  • Chronic fatigue syndrome
  • Diabetes
  • Cardiovascular disease, including hypertension and heart disease
  • Chronic obstructive pulmonary disease (COPD)
  • Dementia or Alzheimer’s disease
  • Cancer
  • Depression or other mental health disorders

It’s important to remember that although some of these changes are normal signs of aging, they can also be symptoms of chronic illnesses. Therefore, it’s crucial to consult a healthcare provider to receive an accurate diagnosis and appropriate treatment plan.

Maintaining Your Overall Health as You Age

According to Everyday Health, the steps to aging well include:

  • Staying physically active: Regular exercise can help maintain muscle mass, improve flexibility, and reduce the risk of chronic conditions such as heart disease, diabetes, and arthritis. Having at least 150 minutes of moderate-intensity exercise per week is recommended.
  • Eating a healthy diet: A diet rich in fruits, vegetables, lean protein, and whole grains can help reduce the risk of chronic diseases and support overall health.
  • Getting enough sleep: Older adults need 7-9 hours of sleep per night to help maintain physical and mental health.
  • Maintaining social connections: Staying socially active can help reduce the risk of depression and cognitive decline.
  • Managing stress: High-stress levels can lead to negative health effects like hypertension and heart disease. Engaging in meditation, deep breathing, or yoga can help manage stress.
  • Staying mentally active: Engaging in mentally stimulating activities such as puzzles, reading, and learning a new skill can help maintain cognitive function.
  • Regularly seeing a healthcare provider: Regular check-ups and screenings can help detect and manage chronic conditions and ensure that necessary vaccinations are current.

By following these steps, older adults can help maintain their physical, mental, and emotional health and age well.


Aging is a natural part of life, and it’s important to understand what’s normal and what can be done to maintain good health and well-being. While some age-related changes are inevitable, lifestyle factors such as exercise, diet, and mental stimulation can help slow aging and maintain cognitive function, physical health, and emotional well-being. 

Staying socially active and regularly seeing a healthcare provider for check-ups and screenings can also help detect and manage chronic conditions that may develop with age. 

Additionally, it’s important to remember that perceptions of aging can vary widely between individuals and can be influenced by cultural and personal attitudes toward aging. By taking proactive steps towards healthy aging, individuals can enjoy a fulfilling and satisfying life as they grow older.