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Healthy Aging Tips: What Your 90-Year-Old Self Wants You to Know About Wellness Today



healthy aging tips

Let’s get real for a second. When’s the last time you thought about how you're going to feel when you’re 90? I mean, really thought about it? What are you doing right now that your future self is going to thank you for? Or—here’s the real kicker—what are you doing today that’s going to make your 90-year-old self miserable?


If you’re just crossing your fingers and hoping you’ll "figure it out" later, then let me be the one to shake you awake. Aging well doesn’t just happen. It’s not about luck or genetics or wishing for the best. It's about what you’re doing today—what you’re putting in your body, how you’re moving, and most importantly, how often you’re actually checking in on your health with routine wellness exams and screenings.


As someone who’s battled cancer twice and lives with type 1 diabetes every single day, trust me when I say this: it’s the actions you take NOW that determine how you’ll live later. I’m living proof that you don’t have to just hope for health—you can choose it. But it requires some uncomfortable truths: no more skipping out on physicals, ignoring your diet, or brushing off exercise. Your 90-year-old self is going to demand better from you.


In this post, I'm going to share my best healthy aging tips to help you ensure you stay your strongest and healthiest well into your 90's (and higher!)


Healthy Aging Tips: Stop Waiting for a Health Scare—Get Serious About Preventive Care

I’m not going to sugarcoat this—if you’re not getting regular wellness checkups and screening for things like cancer, heart disease, and hormone imbalances, you’re rolling the dice with your future.

You think you’re too young to worry about it? Wrong. Let me tell you something as a two-time cancer survivor: your health doesn’t wait around until you’re “old enough” to start breaking down. Cancer sure didn’t. And I didn’t wait for something to feel wrong. Routine checkups saved my life. I caught it early. That’s the power of preventive care.


You can’t control everything, but let me tell you what you CAN control: showing up for your annual physical, getting your mammograms, scheduling that colonoscopy you’ve been dreading, and staying on top of bloodwork. Early detection is your best defense—not just against cancer, but also against heart disease, diabetes, and a laundry list of other health problems that love to sneak up on you when you're not paying attention.


Stop avoiding the doctor because you’re afraid of what they’ll find. That fear could cost you years of your life.


Your Diet Is Either Fueling Your Future or Destroying It—Pick One

Let’s talk nutrition, because this is another area where a lot of you are in denial. What you put in your mouth every single day? Yeah, that’s either setting you up for a long, healthy life or it’s driving you straight toward disease. There’s no middle ground.


I get it—eating healthy can feel like a chore. But you want the truth? Your diet is either medicine or poison. There’s no sugarcoating it. Processed foods, sugar, inflammatory oils—they’re poison. They’re literally making you sick, aging you faster, and setting you up for things like diabetes, heart disease, and yes, cancer.


On the flip side, every time you choose nutrient-dense, whole foods—things like leafy greens, quality proteins, healthy fats—you’re building a future where you don’t just survive but THRIVE.

As a type 1 diabetic, I have to stay on top of my diet. It’s non-negotiable for me, but here’s the thing: it should be non-negotiable for you too. I’m living proof that managing what you eat plays a massive role in how your body functions long-term. I’ve been able to stay in remission from cancer because I take my diet seriously. If I can do it while battling diabetes and cancer, what’s your excuse?


Exercise Is Medicine—And It’s Free, So Use It

If you’re still thinking that exercise is optional, let me tell you straight up—you’re wrong. Exercise is non-negotiable if you want to age well. Period.


I’m not talking about spending hours at the gym or running marathons (unless you’re into that kind of thing). I’m talking about moving your body regularly. Consistently. As in, get off the couch, break a sweat, and do it daily. Your muscles, bones, and even your brain depend on it.


Here’s the deal: the older you get, the more important strength training and mobility become. Muscle loss is a real thing as you age, and if you’re not actively working to maintain it, you’ll find yourself weak, frail, and dependent on others before you even realize it. Want to stay independent at 90? Start lifting weights at 40.


Cardio is great for heart health, but don’t sleep on strength training and flexibility. These are the keys to longevity. You need to protect your body’s mobility as fiercely as you protect your financial investments. Your 90-year-old self will thank you for putting in the work NOW, so you don’t spend your golden years in a wheelchair or relying on someone else to carry your groceries.


Hormones Run the Show—So Pay Attention to Them

Let’s talk hormones because, especially for us women, they run the show. If you’re in your 40s or 50s, you already know things are starting to shift. Perimenopause, menopause—these transitions can feel like a nightmare, but here’s the thing: it’s not inevitable that you have to suffer through it.


Proper nutrition, regular exercise, and, again, routine checkups can help you stay on top of hormone imbalances before they take over your life. The problem is, too many of us wait until we’re miserable before we do something about it. By the time you’re experiencing constant fatigue, mood swings, or stubborn weight gain, it’s already impacting your quality of life—and your long-term health.


Get your hormones checked before you feel like you’re falling apart. Work with your doctor to support healthy hormone levels through diet, exercise, and supplementation if needed. Don’t just wait for things to go off the rails.


Sleep Is Not a Luxury—It’s a Necessity

Let me be blunt: if you’re not getting quality sleep, you’re setting yourself up for a lifetime of health problems. Sleep is when your body repairs itself. It’s when your brain clears out toxins. It’s when your hormones balance out and your immune system recharges.


Skipping sleep or treating it like it’s an afterthought is the fastest way to wreck your health. You might be able to get away with it in your 30s or 40s, but trust me—by the time you’re in your 50s or 60s, those sleepless nights are going to catch up with you. Chronic sleep deprivation is linked to everything from heart disease to dementia. You can’t cheat sleep. It’s as important as diet and exercise, and your 90-year-old self is going to demand that you make it a priority.


So if you’re burning the candle at both ends, it’s time to stop. Set a routine, make your bedroom a sleep sanctuary, and get those 7-9 hours every night. This is non-negotiable if you want to age with vitality.


Stop Waiting for the Wake-Up Call—Take Action NOW

Look, I know some of this might feel like tough love, but here’s the thing: you deserve to live a long, healthy, and vibrant life. And that’s possible. But it’s not going to happen if you keep pretending like your health will take care of itself.


The truth is, everything you do today either moves you closer to that goal or further away from it. So, stop waiting. Don’t wait for the diagnosis, the health scare, the heart attack, or the cancer. Don’t wait for the day you wake up and wish you’d done things differently.


You have the power to take control of your health RIGHT NOW. Your 90-year-old self is going to be either full of gratitude for the way you took care of your body or full of regret for the things you ignored. What will it be?


By following these tips—getting your routine wellness exams, fueling your body with proper nutrition, prioritizing sleep, staying active, and checking in on your hormones—you can be that 90-year-old who's not just alive, but thriving. Your future is in your hands. Don’t waste it.

xo, Gen
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