US experts reinforce nutritious diet and exercise as most important for healthy aging

Health experts say that daily habits of physical activity, a nutrient-rich diet, and quality sleep collectively form the foundation for living longer and healthier lives. U.S. News & World Report surveyed 53 members of the U.S. News Medical Review Board and Best Diets Panel.

Nearly half of these experts (49%) cited physical activity as the “top lifestyle habit,” followed by a healthy diet (43%) and a mind-body connection (11%). 

“The U.S. News Health panel of experts overwhelmingly cite a healthy diet and regular exercise as the top two most important factors for healthy aging,” says Shanley Chien, senior editor of Health at U.S. News & World Report. 

“While many new trends emerge, these small, daily habits remain the bedrock of expert-recommended advice for a long, healthy life. They’re incremental changes that add up over a lifetime.” 

Survey participants included medical doctors, registered dietitians, fitness specialists, and pharmacists. They answered quotations on healthy aging habits and trends in multiple-choice formats, ranking, and open-ended questions.

Nutrition-forward

The U.S. News & World Report Healthy Aging Survey focus on healthy diets reinforces the integral role nutrition plays in longevity and disease prevention. 

The experts say that a well-balanced diet can support healthy aging by providing essential nutrients that help protect cells from damage, reduce inflammation, and prevent chronic diseases. 

Such healthy diets are rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. They limit processed foods, excessive sugar consumption, and unhealthy fats. 

The experts’ top three recommendations for supplements that support healthy aging are vitamin D (28%), multivitamins (19%), and omega-3 fatty acids (15%). Although supplements may be less critical overall, Chien says this indicates that these specific nutrients are “valuable additions to a healthy diet for aging individuals.” 

The 53 survey participants included medical doctors, registered dietitians, fitness specialists, and pharmacists.The experts note that vitamin D is essential for bone health, immunity, and regulating calcium and phosphorus absorption and retention. Research also indicates that vitamin D helps to maintain telomeres — protective caps at the end of chromosomes that shorten during aging. 

Multivitamins can help fill in nutritional gaps that could accelerate age-related decline, add the experts. Meanwhile, omega-3 fatty acids have been linked to heart, brain, and joint health. 

How people age faster

The health experts say that people make common mistakes that can lead to faster aging, specifically a lack of regular exercise (57%), smoking (34%), having poor sleep hygiene (30%), and eating processed foods (30%). 

Chien says that the data is a reminder that what people eat directly influences their health. “The simple act of choosing whole, nutrient-dense foods is one of the most effective strategies for aging well.” 

A high consumption of ultra-processed foods has been linked to various health conditions, such as heart disease, diabetes, and weight gain. Although US citizens are eating less of these foods, they remain a large source of calories for youths and adults. 

Chien adds that the survey also revealed that many experts cited poor sleep, hygiene, unmanaged chronic stress, and a lack of meaningful connection as significant, but often overlooked, healthy aging mistakes. 

The experts’ top three recommendations for healthy aging supplements are vitamin D, multivitamins, and omega-3 fatty acids.Meanwhile, the experts say the least important factors for healthy aging are reducing social media use (57%), taking vitamins and supplements (53%), and minimizing screen time (43%). 

Promising new research insights

According to the health experts, a balanced gut microbiome is essential for healthy aging and cognitive function. They note that an unhealthy gut can lead to systemic inflammation and increase chronic disease risk. 

They also highlight an emerging interest in various products and research, such as advanced glycation end products. These compounds form when glucose binds with proteins and lipids and naturally accumulate as people age. 

However, high levels of these compounds have been linked to premature aging, increased inflammation, and the development of several diseases, like Alzheimer’s disease. 

Moreover, the experts say that current research on nicotinamide adenine dinucleotide (NAD or its bioavailable active form NAD+) supplements for anti-aging is “intriguing.” These supplements are increasingly popular due to claims that the enzyme can combat aging and boost brain health and metabolism. But the experts caution that there is not enough robust data in human studies to support this trend. 

As upcoming trends in healthy aging, the experts highlighted AI, personal health monitoring devices to track health and specific aging needs, and GLP-1 medications for metabolic health. 

“Looking ahead, U.S. News Health’s panel of experts predicts that AI-mediated healthcare will be the next major trend in healthy aging,” says Chien. “This suggests a future where technology and data analysis play a central role in personalized health and preventive care, shifting from reactive to proactive health management.”