There was a time when I thought of taking care of my health as something I did when something was wrong. You got sick. You went to the doctor. Something hurt. You had it checked. Your annual physical rolled around. You made the appointment. You had the bloodwork done, got the mammogram and DEXA scans (or, if you’re like me and have a medical issue, go to your specialist for a “check-in” rather than a “check-up”), and hoped everything came back with numbers that made your doctor happy.
But getting older has completely changed the way I think about health.
These days, I don’t want to wait until something goes wrong. I try my best to pay attention to my body while things are going right. For me, preventative health has become a series of rituals. They aren’t dramatic (because if they were, I’d quit – that’s my M.O.). Most don’t take much time (because I don’t have much). Some involve technology (because it’s easier to track that way, and I get an immediate response, which I need). Others are as basic as picking up a couple of light weights, drinking enough water, getting enough protein, taking an online dance class, going for a walk, or making an appointment I’ve been tempted to put off (like that skin check at the dermatologist from lying in the sun 50 years ago).
Individually, they seem small. Together, I think of them as an investment in my aging.
Because at this stage of life, health becomes something you think of rather than what you put off. Sometimes I get the “I wish I had, or hadn’ts.” Things like, if I had only not put baby oil on the beach and sat for hours with a reflector at the beach in Narragansett when I was a teenager, or I wish I had been consistent with my weight (because after 30 I’ve been yo-yoing for the past 40 years), or the REAL one: I could have been eating better all of these years, and now I think that 6 months of healthy eating is going to reverse 70+ years of fried food, red meat, and…well, just about everything. But I know it’s never too late to start over (hey, I changed careers and became successful at it in my late 50s). I want to do what used to be simple things, like the strength to pick up a 50 lb. suitcase. I want the balance to walk confidently through an airport. I want the stamina to explore a new city. I want to get up from a chair without thinking about it. I want to dance. I want to travel. I want to keep doing the things I love.
Most importantly, I don’t want to simply add years to my life. I want to add as much life as possible to those years.
Ritual #1: Pay Attention Before Your Body Has to Shout
One of the biggest changes I’ve made is becoming more interested in the information my body gives me every day. That doesn’t mean obsessing over every number. Quite the opposite. It means learning what is normal for me. That’s one reason devices such as the Hume Band 2.0 interest me. We’ve gotten accustomed to wearables telling us how many steps we’ve taken, but newer health wearables are attempting to give us a much broader picture.
The Hume Band continuously tracks heart rate, heart-rate variability (HRV), blood oxygen, skin temperature, sleep stages, activity, strain, and recovery. It then looks at those measurements over time to help identify trends. Hume also offers measurements that it calls Metabolic Capacity and Metabolic Momentum, which are intended to help users like us understand how their daily habits may be affecting recovery and long-term health.
For me, the interesting word there is trends.
One or two bad nights’ sleep doesn’t necessarily mean anything. Neither does one lousy day when you’re exhausted or stressed. Our bodies aren’t machines. But what if something that has been fairly consistent suddenly begins changing? Maybe your resting heart rate is trending upward. Perhaps your HRV is consistently different from your normal pattern. Your sleep quality may have changed. Your recovery may be getting worse even though your routine hasn’t changed.
That’s information I want to take notice of at 72.
A wearable isn’t your doctor, and it shouldn’t be treated as a diagnostic device. But it can provide another piece of information that makes you say, “Hmm. Something has changed. Maybe I should pay attention to this.” And sometimes paying attention is the beginning of prevention.
I also like using technology in another way. It gives me feedback on whether my healthy habits are actually becoming habits. If I prioritize sleep, move more regularly, or make changes to my routine, I can look at longer-term patterns rather than relying solely on how I feel on any particular Tuesday morning.
The goal isn’t to become obsessed with numbers (although if I’m entirely open and honest, this did happen at first). The goal is awareness. Then it allows me to do something about it, even if it means sitting down with my doctor and going over the numbers. When I first looked at the Hume Band, the one thing that I was most impressed with wasn’t that athletes use it (I’m no athlete, so why would I need it). It wasn’t that it wasn’t big and obvious like a fitness watch. It wasn’t even the fact that I only have to charge it every 2 weeks. It was the fact that if you watch the trends, it can help detect early illness. It was that this little $249 bracelet has saved lives, lots of lives. It watches your blood pressure and can detect sleep apnea, and it monitors your heart (and if you’re “of a certain age,” this becomes all the more important).
FYI, if you have an FSA or HSA account with your health or Medicare Advantage plan. The Hume Band 2.0 is eligible, so that’s a plus as well.
- Available at: Hume Health
Ritual #2 Listen to Your Heart
It may be that man who looks JUST like George Clooney who walked by that made your heart flutter, or it could be something else. The problem with those little flutters, racing heartbeats, or palpitations is that they seem to come out of nowhere. You’re aware of them (I know that I am), but by the time you get to the doctor, they’re gone, and you’re left trying to explain what it feels like the same way you tell your mechanic that your car is making a clunking noise from under the hood.
I remember telling my doctor exactly this: “Why does it feel like I have a really fast feeling that there’s a winged bug in my chest for about 60 seconds now and then?” That’s not exactly a medical description, but it was the best I could do, and it didn’t really give my doctor the info he needed. Which is why a portable device like the KardiaMobile 6L is now a part of my preventative-health routine.
Using the KardiaMobile app on your mobile phone, the KardiaMobile 6L records a medical-grade, six-lead EKG in just 30 seconds. No wires, patches, or sticky gels are involved. You simply place your fingers on the top electrodes and touch the bottom electrode to the skin of your left knee or ankle. The device then records six different views of the heart’s electrical activity. Within seconds, the Kardia app can provide an analysis for Normal Sinus Rhythm, Atrial Fibrillation, Bradycardia, or Tachycardia. It can also do a quick single-lead EKG (I tend to do these more often because all I have to do is pick up the device with my fingers on each side, and I see the 30-second countdown before I even think about it).
Here’s where it gets interesting. You can save the recording and share it with your doctor, which means you may be able to show them what was happening at the exact moment you felt something unusual rather than attempting to explain it the way you do to your mechanic. For me, that is the real value.
At 72, I don’t want to freak out every time my heart beats a little faster, especially since that can happen for all sorts of reasons. Stress, caffeine, dehydration, exercise, medication, lack of sleep, and even excitement can affect how our heartbeat feels. I also don’t want to dismiss a recurring symptom simply because it disappears before I can have it checked. This little device gives me a practical way that I can record what is happening, save the information, and have something concrete to discuss with my physician. Because it provides six leads rather than the single lead typically available from a smartwatch or basic portable EKG, it gives a doctor a more detailed view of the heart’s electrical activity.
It is small enough to slip into your purse or pocket, and as someone who spends so much time traveling, that matters to me. A flutter does not wait until I am home and conveniently sitting in the doctor’s examining room. It can happen in a hotel room, on a cruise ship, or while I am halfway around the world. Having my KardiaMobile can capture what is happening wherever I happen to be.
Like any other home device, this does not and should not replace your doctor, and it should never be used to put off going to the ER if you don’t feel good. If you are experiencing chest pain, shortness of breath, fainting, severe weakness, or other symptoms that could indicate a medical emergency, call 911 or seek immediate medical help. A portable EKG is a tool for collecting information, not permission to ignore serious symptoms.
That is really what my preventative-health rituals are about. They aren’t about trying to diagnose myself or letting technology convince me that I can replace a trained medical professional. They are about paying attention and helping my doctors get a clearer picture of what is happening between appointments. Sometimes prevention begins with a test, scan, or annual checkup. Sometimes it begins with noticing that something feels different and taking 30 seconds to record it.
- Available at: Kardia
Ritual #3: Stop Thinking of Protein as Something for Bodybuilders
If you’re over 60, I want you to forget the image of a 25-year-old bodybuilder shaking an enormous container of protein powder. Protein isn’t just gym culture. As we age, it becomes increasingly important to maintain the muscle we already have.
There’s a phenomenon called anabolic resistance, which sounds much more complicated than it needs to. Basically, an older body doesn’t respond to protein quite as efficiently as a younger body does. Muscle also naturally declines with age, leading to significant age-related muscle loss (called sarcopenia).
Why should we care?
Because muscle isn’t just about how we look, muscle helps us get out of a chair, carry groceries, climb stairs, lift a suitcase, maintain our balance, and catch ourselves if we stumble. Maintaining muscle is closely tied to maintaining function and independence as we age. That makes protein a very different conversation at 65, 70, or 75 than it may have been at 35.
I’ve become much more conscious of including protein throughout my day rather than realizing at dinnertime that I haven’t eaten much of it. Eggs, fish, chicken, beans, lentils, Greek yogurt, cottage cheese, and other foods are my go-tos; depending on what you like and what agrees with your body, make sure that protein is #1 on your plate. But IYKYK, and if you’ve been following me, you know that I’m a protein shake fanatic. It’s a treat that’s good for your body, and sometimes a protein shake is simply convenient when you just don’t feel like fussing with trying to get all of that protein in.
I’ve recently discovered RISE311, a plant-based protein developed with an emphasis on both protein content and digestibility (I’m lactose intolerant, so whey is a no-go for me). Each serving provides 30 grams of complete protein and more than 3 grams of leucine, an amino acid that’s particularly important in stimulating muscle protein synthesis. The company also says the formula was designed to avoid some of the complaints people have with protein powders. Gas, bloating, gritty texture, and that lingering stevia taste.
And frankly, at this age, I’m not interested in choking down something I hate simply because someone tells me it’s healthy. I want things I’ll actually use.
RISE311 was apparently formulated 311 times before they landed on the final version (hence the name). It dissolves quickly, contains 30 grams of protein per serving, and is designed for recovery without the digestive discomfort some people experience with protein powders. That makes it an easy tool for those days when getting enough protein from meals isn’t happening.
We’re all built differently. We are different sizes, and we are all at different states of activity, so protein requirements aren’t identical for everyone, particularly for people with kidney disease or certain other medical conditions, so this is one of those conversations worth having with your physician or a registered dietitian. But the bigger lesson is simple. As we get older, maintaining muscle needs to become intentional.
- Available at: RISE311,
Ritual #4: Pick Up the Weights
Here’s something else I wish women of my generation had been told much earlier. Strength is preventative health. We spent decades being told to walk, do aerobics, watch our weight, and eat less. Nobody seemed nearly as concerned about telling us to maintain muscle.
That’s changing.
The National Institute on Aging notes that strength training can help older adults maintain muscle mass and improve mobility. And no, you don’t have to become a powerlifter. Light dumbbells count. Resistance bands count. Body-weight exercises count. Machines at the gym count. The CDC currently recommends that adults 65 and older include muscle-strengthening activities at least two days per week, working the major muscle groups.
Strength training also matters because we’re not just protecting muscle as we age. We’re thinking about our bones. Weight-bearing and resistance exercise place healthy demands on the musculoskeletal system. Regular physical activity helps support bone health, while stronger muscles can also improve stability and reduce fall risk. That’s a combination I care about far more now than I did at 40. A number on the scale tells me what I weigh. It doesn’t tell me whether I’m strong enough to live the life I want. I was diagnosed with osteopenia in my 40s. I’m now in my 70s. Every year I freak out that my DEXA scan is going to show osteoporosis, but I also know that the BEST way to build back bone is with weights. so A-WEIGHT-I-GO (bad joke, sorry).
Ritual #5: Move Your Heart in a Way You Actually Enjoy
Exercise doesn’t have to mean spending an hour staring at the wall from a treadmill.
- Walk.
- Swim.
- Ride a bike.
- Garden.
- Take a water aerobics class.
- Dance around your kitchen.
I take dance classes online because dancing is something I enjoy (FYI – if you’re wondering who I take class with, it’s Ralph Beaubrun, and my goal is to take class with him in person, as he does masterclasses all around the world, not just in his Paris studio. It doesn’t feel like punishment for eating dessert. It feels like I’m out having fun. And that matters because the best exercise program in the world isn’t very useful if you hate it so much that you quit.
For adults 65 and older, the CDC recommends at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous activity, or a combination of the two. But don’t let that number intimidate you. Those minutes don’t have to happen all at once. They can be divided throughout the week, and some movement is better than none.
Walking counts. And yes, dancing counts too. In fact, dancing has a wonderful bonus. Depending on the type, it can combine aerobic activity, coordination, and balance. Regular physical activity is associated with better cardiovascular health, stronger bones, improved sleep, lower risk of falls, and a reduced risk of several chronic diseases.
My philosophy is simple.
Find something that makes you want to move again tomorrow.
Ritual #6: Train Your Balance Before You Lose It
This may be one of the most overlooked parts of healthy aging. We talk about cardio. We talk about weight. We talk about blood pressure and cholesterol. But balance? Usually we don’t think about balance until we begin having trouble with it. I didn’t until I fell and broke my foot. Then I fell AGAIN from a medication that affected my balance. Now, I think differently.
The CDC specifically recommends balance activities for adults 65 and older. These can be remarkably simple. Standing on one foot while holding onto something sturdy, heel-to-toe walking, certain yoga movements, and tai chi are examples. Of course, so is dance (two birds/one stone – at least for me).
Balance, leg strength, and core strength work together. And maintaining them is about something much bigger than exercise. It’s about confidence. I want to be able to walk across cobblestones in Europe, step onto a tender from a cruise ship, navigate an unfamiliar hotel bathroom in the middle of the night, and walk through an airport without constantly looking for something to hold onto.
That is preventative health in real life.
Ritual #7: Treat Sleep Like Medicine
Some of us love bragging about how little sleep we need. Maybe we should stop. Sleep is when our bodies recover. It affects mood, cognition, metabolism, immune function, and how well we’re able to exercise the next day. I’m just the opposite. I don’t brag; I complain because when women hit menopause (or perimenopause) something happens to our ability to sleep like we used to.
It’s also another place where a wearable can be useful. Rather than simply saying, “I slept eight hours,” a device like the Hume Band can track sleep stages, sleep patterns, overnight heart rate, and other measurements that help provide context around recovery. Again, I don’t need to chase a perfect score every morning. I want to notice patterns. Did that late dinner affect my sleep? Do I sleep better on days I exercise? What happens when I keep a consistent bedtime?
The ritual isn’t checking the app. The ritual is using information to make better decisions.
Ritual #8: Keep the Boring Appointments
This may be the least glamorous ritual on this list and one of the most important. Go to the doctor. Get your blood pressure checked. Keep up with recommended bloodwork. Ask about cholesterol, blood sugar, and other cardiovascular risk factors. Stay current with vaccinations recommended for your age and health history. Get your eyes checked. Get your hearing checked. Keep up with dental care. Ask your doctor which cancer screenings are still appropriate for you based on your age, health, and personal and family history. Women should also talk with their physicians about bone-density screening and osteoporosis risk.
And here’s something we don’t say often enough. Don’t assume every new symptom is “just getting older.” Aging happens. But aging shouldn’t become an explanation we automatically slap onto every change in our bodies. I found this out the hard way when I thought that my memory loss was from aging. An EEG and MRI showed that it was more physical than that (when I got diagnosed with Focal Seizures – which cause memory loss, and the medication just doubles that loss).
Ritual #9: Eat for the Body You Want Ten Years From Now
I’ve become less interested in diets and more interested in nourishment. There’s a difference. Instead of constantly asking, “How little can I eat?” I think a better question as we age may be, “What does my body need?”
- Protein.
- Fiber.
- Vegetables and fruits.
- Healthy fats.
- Enough fluids.
- Foods that provide calcium and other nutrients important for bones.
- Foods we actually enjoy.
The objective isn’t dietary perfection. It’s creating an eating pattern we can live with for years. That means occasionally eating something simply because it is delicious, too. Preventative health should help us enjoy our lives. It shouldn’t turn life into one enormous list of things we’re forbidden to do.
Ritual #10: Exercise Your Brain, Too
Healthy aging isn’t only about the body.
- Read.
- Learn something new.
- Travel somewhere unfamiliar.
- Take a class.
- Do puzzles.
- Learn a language.
- Listen to music.
- Dance.
- Write.
- Have conversations with people who challenge you.
- Stay curious.
- And stay connected.
Loneliness and isolation deserve to be taken seriously as part of the healthy-aging conversation. Relationships, friendships, family, community, and having reasons to get out of bed in the morning matter. Sometimes the healthiest thing you can do isn’t another workout. It’s calling a friend and meeting for coffee.
My favorite book of the year is probably a toss-up between The Correspondent and Theo of Golden.
Ritual #11: Know Your Numbers Without Letting Them Run Your Life
There are more ways than ever to quantify ourselves.
- Weight.
- Steps.
- Heart rate.
- HRV.
- Sleep.
- Blood pressure.
- Cholesterol.
- Blood glucose.
- Muscle mass.
- Bone density.
- Protein intake.
- Minutes exercised.
It can become overwhelming very quickly. I don’t want to spend the rest of my life obsessing over dashboards trying to achieve perfect numbers. I want those numbers to help me live the rest of my life. That’s an important distinction.
A wearable such as the Hume Band and KardiaMobil 6L can give me information about trends. A protein powder such as RISE311 can make it easier to hit my nutrition goals. Light weights can help me maintain strength. Walking and dancing can support cardiovascular fitness. Balance exercises can help me remain steady on my feet. They’re simply tools.
The ritual is using them consistently!
Prevention Isn’t About Being Afraid of Getting Older
Maybe this is the biggest lesson I’ve learned. Preventative health isn’t about trying desperately not to age. I’m aging and so are you. And what a privilege that is. The objective isn’t to make my body 30 again. I don’t want to spend these years fighting the calendar. I want to give the body I have today the best possible chance of carrying me through everything I still want to do. I want to travel. I want to dance. I want to walk through cities I’ve never seen before. I want to lift my own suitcase. I want to play. I want to learn. I want to get down on the floor and, perhaps even more importantly, get back up again.
That’s why preventative health has become a ritual rather than an occasional appointment on my calendar.
It’s checking in with my body. It’s eating enough protein. It’s picking up the weights. It’s walking. It’s dancing. It’s practicing balance. It’s sleeping. It’s drinking the water. It’s keeping the doctor’s appointment I’d rather cancel. It’s noticing when something changes. It’s asking questions. It’s staying connected. And it’s remembering that none of these things is about achieving some impossible version of perfect health. They’re about protecting something much more valuable.
The freedom to keep living life on my own terms.
If you want more information on the tools that I use to stay healthier and young at heart check out.
This article is for informational purposes and isn’t a substitute for individualized medical advice. Wearable health devices can provide useful wellness information and trends, but they shouldn’t be used to diagnose or rule out medical conditions. Talk with your healthcare provider about exercise, nutrition, protein needs, screenings and any concerning symptoms, particularly if you have an existing medical condition.
