Try This - 3 Things My Parents Are Doing to Stay Healthy in Their 70s

I’ve shared a little bit about our family’s mission to keep my parents healthy and strong in their 70s. And the best part is, my parents are fully committed too. From cooking to workouts to community and more, healthy habits have just become part of their day-to-day life.

Today I want to share some of the most consistent changes they’ve implemented—the ones that seem to be making a massive difference. 

Here are three things they're doing right now that I think are worth sharing.

Number 1: They eat the same gut- and brain-supporting breakfast every morning

Instead of starting their day with a big bowl of cereal, toast, pastries, or another breakfast that's mostly refined carbohydrates, my parents have gotten into a routine of eating their own longevity mix: kefir mixed with protein powder, topped with berries and walnuts.  

And they eat it with a side of two hard-boiled eggs for a little extra protein and nutrients. 

I love this combination because it checks so many boxes at once.

Kefir is a fermented dairy food containing live microorganisms, and some research suggests it can influence the gut microbiome. Berries provide fiber and polyphenols, including anthocyanins, which have been studied for their potential vascular and cognitive health benefits. Walnuts add fiber, healthy unsaturated fats, plant-based omega-3s, and polyphenols. Plus, these foods help fight visceral fat! 

Then there's protein. Between the protein powder, kefir, and eggs, they're getting a substantial dose first thing in the morning. That's especially important as we get older, when maintaining muscle becomes harder. Higher-protein meals can support muscle protein synthesis and satiety, and maintaining muscle and a healthy body composition becomes increasingly important for metabolic health.

The best part is that they actually make this every day, and they love it. 

Number 2: They're working with a strength trainer twice a week

My mom originally started strength training because she was diagnosed with osteopenia and wanted to do everything she could to maintain her bone health while supporting her muscles too. 

My dad, surprisingly, was a harder sell.

He walks every day and has always considered himself pretty active. But being active and being strong aren't necessarily the same thing.

Some recent knee problems finally pushed him to start working out with my mom's trainer twice a week. His doctors recommended strengthening the muscles supporting his knee, and once he started training, he realized how much he had to learn.

One of the biggest revelations has been form! He hadn't learned how to properly engage his glutes during certain movements, so other muscles and joints were taking more of the load.

Now he's learning how to move correctly, he’s strengthening the muscles surrounding his knee, and he’s gradually building capacity.

And it's hard! But he's getting better.

This has reinforced something I've talked about for years: Strength training becomes more important, not less important, as we age. Muscle helps us maintain metabolic health, balance, mobility, and independence, while resistance exercise also provides the mechanical stimulus bones need to stay strong.

If you're older and intimidated by the gym, you don't have to figure it out alone. Working with a good trainer (even temporarily) can be incredibly helpful for learning proper form and gaining confidence. If a trainer isn't feasible, look for small-group strength classes or programs for older adults at your local gym or community center.

Number 3: My dad is taking his hearing seriously

This one doesn't get nearly enough attention.

My dad wears hearing aids, and we're all making sure he actually wears them and stays on top of his hearing health. He recently discovered that he has a hole in his eardrum, possibly related to an infection. So he's treating the infection, getting his ears checked and cleaned appropriately, and following up rather than just ignoring it.

Why do I care so much about this?

Hearing isn't just about being able to follow a conversation. Untreated hearing loss has been associated with social isolation and cognitive decline, and it's now considered an important and potentially modifiable dementia risk factor.

One older observational study found that compared with people with normal hearing, dementia risk was about 2x higher with mild hearing loss, 3x higher with moderate hearing loss, and 5x higher with severe hearing loss. That doesn't prove hearing loss causes dementia, but the relationship is significant enough that researchers have begun testing whether treating hearing loss can actually protect cognition.

And the results are encouraging.

In the large NIH-funded ACHIEVE randomized trial of adults ages 70–84 with hearing loss, hearing aids didn't significantly slow cognitive decline across the entire study population. But among the older adults who were already at higher risk for dementia, hearing intervention slowed cognitive decline by nearly 50 percent over three years.

There are several possible reasons. For one, when you can't hear well, your brain has to work harder to decode conversations. Hearing loss may also make people more likely to withdraw socially, and staying socially engaged is itself important for healthy aging.

For my dad, wearing his hearing aids isn't some annoying concession to getting older; it's part of his health plan. We want him hearing us, talking to us, laughing with his grandkids, and staying engaged with the world around him.

If someone in your life is starting to experience hearing loss, please encourage them to get their ears checked and wear their hearing aids. It can be truly life-changing! 

Bottom line: It's never too late to start

What I love most about watching my parents make these changes is that they don’t have to become completely different people.

They're eating a better breakfast. They're lifting weights twice a week. My dad is wearing his hearing aids and taking care of his ears.

Small things, done consistently, add up.

If you're in your 60s, 70s, or beyond, I hope this is a reminder that you can still meaningfully influence how you age.

And if you're helping care for aging parents, don't underestimate the difference you can make by encouraging them, finding good practitioners, going to appointments, helping them build routines, or even doing these things alongside them.

In our family, my parents live in a multigenerational home. My older sister and brother-in-law help them stay on top of their fitness and encourage them to push themselves further than they ever dreamed. My younger sister talks to them about nutrition in an approachable way, and their grandkids keep them healthy and active at parks and on walks. 

Community is such a big part of health. If you don’t have family close by, find friends or neighbors who want to stay active or go to the gym, where you know people definitely want to stay on top of their health! 

We can't control everything about getting older. But we can control a lot, and it's never too late to start.

Much love, 

Dhru Purohit 

The information in this newsletter is for educational purposes only and should not be construed as medical advice; please consult a qualified healthcare professional before making any health-related decisions.