(425) 285-6900

How to age gracefully

Aging is a natural process that everyone experiences. While we can’t stop the clock, there are preventive aging strategies that we can implement to help us age gracefully and stay healthy.

In this article, we’ll explore some of these strategies and provide tips for patients who want to take a proactive approach to aging.


Exercise regularly

Regular exercise is one of the most effective preventive aging strategies. Exercise not only helps us maintain a healthy weight, but it also helps improve our muscle mass, bone density, and cardiovascular health.

If possible, aim to exercise for at least 30 minutes a day, five days a week. This can be as simple as taking a brisk walk, riding a bike, or doing some light weight lifting.

Eat a healthy diet

A healthy diet is also essential for preventive aging. Focus on eating a diet rich in fruits, vegetables, lean proteins, and whole grains. Limit your intake of processed foods, sugary drinks, and alcohol.

Get enough sleep

Getting enough sleep is crucial for so many aspects of our health, and it can also help prevent premature aging. Researchers at UCLA recently showed how even 1 night of poor sleep can make cells age faster in older adults.

If you have trouble sleeping, try creating a relaxing bedtime routine or schedule an appointment with me to discuss other strategies to improve your sleep.

Read our blog: Your habits could be ruining your sleep.

Protect your skin

The sun’s harmful UV rays can damage the skin and contribute to premature aging. Protect your skin by wearing suitable high-factor sunscreen and avoid spending too much time in the sun during peak hours.

Manage stress

Chronic stress can contribute to the aging process by increasing inflammation in the body. Find ways to manage stress, such as meditation, deep breathing, yoga, or spending time in nature.

Stay socially connected

Maintaining social connections is important for overall health and well-being. Staying socially connected can help prevent cognitive decline and reduce the risk of depression.


Aging is a natural process, but there are preventive strategies that we can implement to help us age gracefully and stay healthy. Regular exercise, a healthy diet, getting enough sleep, protecting your skin, managing stress, and staying socially connected are all important factors to consider when it comes to preventive aging. By adopting these strategies, patients can take a proactive approach to their health and well-being as they age.

To learn more about these and other aspects of healthy aging, schedule an appointment today!

Dr. Nathalie Archer, MD
i’m dr. acher,


I’m a Board Certified Family Physician in Bellevue, Washington, and founder of PNW Family Medicine.

I have dedicated my career to caring for patients, without compromising the delivery of care.

If you live in the Bellevue/Seattle area and you’re looking to improve your wellbeing and have a dedicated partner in your health, contact me.