February 6, 2026 - To help you live better and longer, our healthspan initiative offers research-backed insights into healthier living via how you eat, sleep, move and connect with others. This educational piece will focus on ways to nourish your body and show your appreciation for all it achieves by giving it the nourishment it needs to stay strong and sharp.
Food Is Medicine
“At the heart of it, the answer is very simple: We could solve diseases by improving nutrition.” – Buck Institute Professor Pankaj Kapahi, Ph.D.
Research shows there are four pillars of a healthy diet for your heart and your brain:
Examples of necessary nutrients include carbohydrates, protein, fat, potassium, iron, B vitamins, and vitamins A, C, D, E and K. Prioritize getting essential vitamins and minerals via real food over supplements. As Adam Baird, HumanGood’s culinary director, likes to say, “Nature provides organically. Supplements or fortifications cannot replace the organic and natural components a well-balanced diet contains.”
According to the National Institutes of Health (NIH), “Some dietary supplements can improve overall health and help manage some health conditions,” but be sure to talk to your physician or registered dietitian to determine what you should be taking.
Often-Overlooked Health & Wellness Advice
With so much information out there regarding personal health, you want to be sure you’re taking the right approach to wellness. Below, we clear up a few common misconceptions.
Pay attention to protein intake.
Protein is an essential macronutrient that provides our bodies with the building blocks it needs to build and repair cells, tissues, bones and muscles. Research suggests that seniors actually need to consume more protein than the average adult, with one study of nearly 12,000 individuals aged 51 and older revealing that approximately 46% didn’t meet the daily protein recommendations.
As muscle mass declines with age, the need for protein becomes increasingly important. The general recommendation for those aged 60 and older is 5-6.5 ounces of protein daily. Try to eat a variety of protein-rich foods to get more of the nutrients your body needs.
Stay hydrated.
Approximately 17-28% of Americans are chronically dehydrated, and, according to the NIH, older adults “are 20% to 30% more prone to developing dehydration.” To combat this, the National Council on Aging recommends adults consume approximately one-third of their body weight in ounces of fluids daily. For those aged 51 and older, the National Academy of Medicine suggests about 13 cups for men and nine cups for women per day of fluids.
Tips for Nourishing Your Body
Get enough sleep.
We’ve mentioned it before, and we’ll keep saying it! Good sleep is immensely important to your physical and mental health. The Mayo Clinic recommends adults get 7-9 hours of sleep per night.
Don’t forget to stretch.
Maintaining mobility only becomes more critical as you age and is only possible through regular stretching and mobility training. Harvard Health explains: “Stretching keeps the muscles flexible and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are unable to extend all the way. That puts you at risk for joint pain, strains and muscle damage.”
Prioritize diverse movement.
Of course, exercise is important, but it’s also important to diversify your fitness routine to engage all of your muscles. A combination of cardio (aerobic), strength training and balance work is ideal.
Limit consumption of highly processed foods.
Try to limit artificial sugars, refined carbs, processed meats and other ultra-processed foods, which “tend to include ingredients and additives not generally used in home cooking and contribute to excess calorie consumption,” according to the Yale School of Public Health. These items have typically been modified, making them lower in nutrients and proven to increase the risk of obesity, heart disease and other chronic conditions.
Develop a meditation routine.
This doesn’t have to mean forcing yourself to sit in silence! Find your flow by participating in activities that help you achieve mindfulness, such as journaling, hiking, walking or yoga.
Parting Advice
Food equals fuel — put good in, get good out! When we show our bodies love through nourishment and movement, they love us back by helping us thrive every day.
Listen to your body, practice moderation and partner with your doctor to know what's right for you. Your routine doesn’t need to be perfect. Give yourself credit for positive action and practice gratitude for the things you're doing well.
Expect more healthspan tips in the months to come, and you can find out more about the science behind making good lifestyle choices by visiting the Buck Institute's focus area page on exercise, nutrition and metabolism.