5 tips for healthy ageing and how your HCF health cover can help

Published July 2023 | 9 min read
Words by Carolyn Tate

Your lifestyle can impact how fit and well you feel as you age. Here are the science-backed ways to feel happier, fitter and stronger for longer.

Growing older is a natural part of life, but healthy ageing – which the World Health Organization (WHO) defines as ‘the process of developing and maintaining the functional ability that enables wellbeing in older age’ – is for most a choice. It means paying attention to and boosting your chances of feeling as fit and well as possible, into your golden years.

Thanks to better access to healthcare, education and sanitation, globally, life expectancy increased by more than six years between 2000 and 2019 – from 66.8 years in 2000 to 73.4 years in 2019, according to the World Health Organization. In Australia, the average life expectancy is 81.3 years for men and 85.4 years for women. We are living longer than our grandparents and scientific advances in areas like neuroplasticity (the brain’s ability to change and adapt) and telomeres (which are found on our DNA and shorten as we age) mean that we know a lot more about just how significant our lifestyles can be.

Healthy ageing includes staying physically active, eating a nutritious diet, connecting with others and taking care of your mental wellbeing as you get older. There are ways your HCF health cover can help you to take care of your health, with programs and services that may already be included in your cover.

Is ageing without disease possible?

Life doesn’t come with any guarantees and, while you can’t prevent every disease, some of the major chronic health diseases, including heart disease and type 2 diabetes, are largely preventable.

Prioritising a healthy lifestyle is your best chance at living a long life, and the earlier you start, the better. Regular health checks can help you stay on top of your health and nip some health issues in the bud. Here are five ways you can take charge of your health as you get older, and stay proactive by using your HCF health cover to help.

1. Keep moving

Doing regular exercise is one of the best ways to protect your health as you get older. One study found that regular, sustained physical activity can be associated with the absence of disease, strong cognitive functioning and good physical and mental health. Significant health benefits were even seen among participants who became physically active relatively late in life, so it’s never too late to start an exercise routine.

Strength training can help you maintain muscle mass and bone density, while cardio exercises can improve your overall fitness and reduce the risk of heart disease. Stretching and yoga can also help improve flexibility and balance. One study showed that exercise can help reduce the risk of falls by up to 21% in older people.

It’s always important to make sure the type of exercise you’re doing is appropriate for your fitness level, and if you’re doing anything new, consult your doctor before you begin.

How your health cover can help:

We know losing weight and keeping it off over a long period of time can be challenging. That's why we’re helping eligible members save on the evidence-based CSIRO Total Wellbeing Diet. Created by Australia’s national science agency, it combines a higher protein, low-GI eating plan with proven weight loss tools to help improve habits and create lifelong positive behaviours.

2. Eat a Mediterranean-style diet

While it would be wonderful if a magical superfood could reverse a lifetime of unhealthy eating and drinking habits, it’s consistently good nutrition that’s key to healthy ageing. That doesn’t mean you can’t enjoy a food treat or a glass of wine occasionally but eating a diet rich in fruit, vegetables, whole grains and lean protein has been shown to provide the nutrients your body needs to stay healthy in the long term.

The Mediterranean diet, which emphasises plant-based foods, whole grains, seafood and healthy fats like nuts and olive oil, has been linked to improved heart health, a reduced risk of type 2 diabetes and several cancers, lower blood pressure and cholesterol, and a reduced risk of cognitive decline like Alzheimer’s and dementia.

While eating healthy foods is important, equally important is what we choose not to eat. A diet high in saturated fats, for example, can increase our risk for heart disease, and a diet high in sugar and refined carbohydrates can increase our risk of obesity, which in turn can increase the risk of type 2 diabetes. A diet high in both saturated fats and sugar can increase the risk of kidney and liver diseases.

Maintaining a healthy weight is also key to healthy ageing because obesity has been linked to an increased risk of chronic diseases, including high blood pressure, cardiovascular disease, type 2 diabetes, sleep apnoea, some cancers and some musculoskeletal conditions.

How your health cover can help:

You can trust us to help you be your healthiest self, that’s why we offer eligible members with cardiovascular disease access to our The COACH Program®. Delivered by qualified health professionals, this telephone support program is provided by health coaches, at no extra cost for eligible members⁺. The COACH Program® is a four to six-month phone-coaching program that helps you control risk factors like your weight, develop a healthy approach to nutrition and safely increase your daily physical activity.

3. Stay on top of regular health check-ups

Regular health check-ups can help you to detect health issues early, when they can often be more treatable. Regular eye tests can look for signs of macular degeneration or glaucoma and regular dental check-ups can help detect oral cancers and other dental health issues early, potentially saving you money and reducing the risk of more serious health issues at a later stage.

If you see a GP regularly for a health check, they may talk through your family’s medical history, your lifestyle, weight, alcohol intake and exercise to see if there are opportunities for improvement. Your doctor may also check your blood pressure, cholesterol and blood triglycerides, which can offer early warning of heart disease or other health issues.

Other preventive care measures, like skin cancer checks, mammograms and bowel cancer screening, can also help detect cancer and other health issues early.

How your health cover can help: We understand many people avoid the dentist because they’re worried about out-of-pocket costs. Through our No-Gap dental program, members who go to an HCF Dental Centre or More for Teeth provider get 100% back on a range of common diagnostic and preventive services, depending on your level of cover and annual limits^#.

Members can also get free one-on-one health checks at selected Ramsay Pharmacy locations, from blood pressure and diabetes assessments to asthma and medication management. Book your health check today.

4. Get enough sleep

Getting good-quality and good-quantity sleep is essential for keeping your attention, memory and learning skills sharp as you age. Sleep also provides essential support to your immune system and plays a major role in heart health.

If you’re missing out on sleep in the short term, you might find your mood and concentration levels are affected, and you could also be slower to react if you’re driving, which can be dangerous. In the longer term, a lack of sleep has been associated with a shortened lifespan.

How much is enough when it comes to sleep? Adults need around eight hours a night, but as you age, you may find that you’re sleeping more lightly, and for shorter amounts of time, which is normal – but the total amount of sleep you need remains around the same.

If you’re noticing your lack of sleep is impacting your life, or think you may have insomnia, or sleep apnoea, or you are feeling tired on a regular basis, have a chat with your GP.

How your health cover can help: Thanks to our partnership with Sleepfit Solutions, eligible HCF members** can get a free 12-month subscription to the Sleepfit app, designed to improve sleep and overall wellbeing.

5. Keep your mind active

Growing research shows that keeping our minds active, staying connected with social activities and managing stress levels can all help to maintain our cognitive health as we get older. Cognitive health is how well we can think, learn and remember, and a decline in cognitive health could lead to conditions like dementia or Alzheimer’s.

Keeping your mind active can help you to feel healthier and happier. The way you do this is up to you – it could be reading, doing puzzles or playing games, or you might prefer to learn a new skill or try something creative like music or photography.

Studies have shown that people who have a sense of purpose in life live longer. Visiting family and friends, volunteering or joining a social group can help to keep you feeling part of something larger and have positive benefits for your mental health.

Stress is a natural part of life that can come and go but, over time, chronic stress can change the way your brain works, affecting memory and potentially increasing your risk of dementia and Alzheimer’s. Regular gentle exercise like tai chi or walking can help ease stress, as can keeping a journal, practising mindfulness, gratitude and meditation.

How your health cover can help: We're pleased to have increased our cover for mental health services on selected extras. Eligible members^^ can now claim consultations with a psychologist (if you don’t have a Medicare Mental Health Treatment Plan or you’ve used it up), an HCF-approved counsellor or an accredited mental health social worker.

And for fast and easy access to mental health professionals and digital support services for eligible members to help with stress, anxiety and depression, eligible members can book a free telehealth HealthyMinds Check-in with a PSYCH2U psychologist⁺⁺.

You can access a range of online programs through This Way Up, a not-for-profit online hub developed by experienced psychiatrists and clinical psychologists, to help you understand and improve mental challenges like stress, insomnia, worry, anxiety and depression^##.