6 Age-Related Diseases and How to Prevent Them

As the name suggests, age-related diseases are diseases that increase in risk as you increase in age. Research from the National Council on Aging (NCOA) estimates that nearly 95% of adults over age 60 have at least one chronic disease, while almost 80% have two or more age-related diseases.¹ 

Aging itself is not a disease, but increasing age is a risk factor for many conditions. 

However, while you are more likely to develop one of these conditions as you age, getting older does not automatically mean that you will develop an age-related disease. In fact, there is plenty you can do to prevent them or reduce your risk and experience healthy aging. 

6 Age-Related Chronic Diseases and How to Prevent Them

Most age-related disease prevention comes down to a few simple-sounding recommendations that are known to prevent poor health: eat a healthy diet, moderately exercise regularly, maintain a healthy weight, avoid smoking, and limit alcohol. Let’s take a look at some of the specifics when it comes to each disease. 

1. Cardiovascular Disease

Heart disease is the leading cause of death for people aged 45 and over, with its prevalence more common in men than women. As the risk of cardiovascular disease (CVD) more than doubles from age 40 to age 80, it’s considered one of the most common age-associated diseases.

CVD can encompass several conditions related to the heart and blood vessels, including coronary artery disease (also known as ischemic heart disease), arrhythmias, heart failure, myocardial infarctions (heart attacks), and more.

According to the American Heart Association, the risk of CVD is about 40% for people aged 40 to 59, 75% for people aged 60 to 79, and 86% for older adults 80 and above.²

While there is a genetic component to heart disease (as with all age-associated diseases), the majority of CVD prevention is lifestyle-related, including healthy diet and exercise. Most CVD risk factors are also modifiable by lifestyle (like blood glucose, cholesterol, triglycerides, body weight, and blood pressure). 

In a study published in the Lancet involving almost 30,000 people, researchers concluded that nine modifiable risk factors accounted for 90% of the risk of having a first heart attack:³

• Smoking
• Dyslipidemia (unhealthy blood lipid levels)
• Hypertension
• Diabetes
• Abdominal obesity
• Psychosocial factors (like depression, stress, or financial strain)
• Lack of consumption of fruits and vegetables
• Regular alcohol consumption
• Physical inactivity

Of note, 36% of the risk was attributed to smoking, underlying how crucial it is to quit smoking to prevent heart disease. 

Some nutrients or compounds that have been shown to improve aspects of cardiovascular health include coenzyme Q10, hydroxytyrosol (a bioactive compound found in extra-virgin olive oil), omega-3 fatty acids, and fiber.^4-7 

2. Cancer

Cancer is the second leading cause of death in older adults, with the risk of cancers increasing in mid-life in both sexes. Unlike heart disease, the risk does not increase linearly with advancing age—the greatest risk of cancer is between age 40 and 60, with the risk tapering down in the 70s and beyond.⁸

The most common types are breast cancer, prostate cancer, lung cancer, and colorectal cancer. As midlife is the most common age of cancer diagnosis, early adulthood is the time to think about cancer prevention. Ways to prevent cancer can vary depending on which type of cancer it is. Still, most are modified by healthy habits like not smoking, limiting or not drinking alcohol, exercising, and limiting added sugar.

According to the World Health Organization, one-third of cancer-related deaths can be attributed to tobacco use, high BMI (Body Mass Index), alcohol intake, lack of exercise, and low fruit and vegetable intake—very similar to those contributing to heart disease.⁹ 

Most cancer organizations and health professionals do not recommend taking supplements for cancer treatment or prevention. The only exception might be vitamin D for cancer prevention, which has been studied for its role in slowing cancer cell growth. Rather, a whole food-based diet that is rich in plant polyphenols, antioxidants, and fiber and low in alcohol, sugar, and processed meats is recommended.¹⁰

Some foods associated with a reduced risk of various cancers include: 

• Garlic
• Tomatoes 
• Cruciferous vegetables (like broccoli, cabbage, and Brussels sprouts)
• Berries
• Nuts
• Beans and legumes 
• Dark leafy green vegetables (like spinach) 
• Fermented foods (like kefir and kimchi)
• Less-processed soy products (like tofu)¹¹
• Green tea

3. Cerebrovascular Disease (Stroke)

Cerebrovascular disease is a collection of conditions that affect blood flow to the brain, including stroke and brain aneurysms. 

Stroke is considered an age-related disease, with more than 70% of strokes occurring in people over 65.

Research shows that some of the top lifestyle modifications to reduce the risk of stroke include maintaining healthy blood pressure, quitting smoking, daily physical activity, and having a healthy body weight.¹² 

Eating a nutritious diet can reduce the risk of stroke, including foods rich in potassium, fiber, antioxidants, and calcium.¹³

In one study of Swedish adults, people eating the most fruits and vegetables had a 13% reduced risk of stroke compared to those eating the least, with the strongest association for apples, pears, and green leafy vegetables.¹⁴

4. Hypertension

Hypertension, also known as high blood pressure, is both a risk factor for many other age-related diseases and an age-related chronic condition in itself. 

Preventing or treating high blood pressure comes down to most of the healthy lifestyle habits we’ve mentioned: quitting smoking, limiting alcohol, maintaining a healthy weight, exercising, and eating well. 

According to doctors at Johns Hopkins Medicine, losing as little as 7.7 pounds has been found to reduce rates of high blood pressure by 50 percent or more.¹⁵

The minerals magnesium, potassium, and calcium are particularly important for reducing the risk of hypertension, as they help your vessels to regulate blood pressure.¹⁶ Foods rich in these minerals include nuts, legumes, seeds, dairy, avocados, sweet potatoes, and leafy greens. Conversely, moderating intake of the mineral sodium is known to help with blood pressure.¹⁷

Nitrate-rich plant foods also help to regulate blood pressure, as they deliver the vasodilator (blood vessel-dilating) compound nitric oxide. Nitrate-containing vegetables include beets (especially beetroot juice), celery, spinach, kale, lettuce, and broccoli.¹⁸ 

5. Dementia

The most common form of dementia is Alzheimer’s disease, which is characterized by cognitive impairment or memory loss. 

Dementia is highly age-dependent, with age being the most significant risk factor for the disease. 

According to the National Institute on Aging, fewer than 10% of Alzheimer’s disease (AD) cases occur before age 65, with the risk jumping to one in three older adults having the disease upon reaching age 85 and beyond.¹⁹

Although increasing age groups and genetics are strong risk factors for AD, there are many lifestyle-related ways to reduce your risk, including:

• Exercising regularly 
• Maintaining a healthy body weight
• Not smoking 
• Limiting alcohol
• Maintaining healthy social connections 
• Mental stimulation throughout life 
• Managing other health conditions, especially diabetes and hypertension

Some foods that have been linked to a reduced risk of dementia or cognitive decline include berries, omega-3-rich seafood (like salmon), extra-virgin olive oil, walnuts, leafy green vegetables, turmeric, and green tea.²⁰

6. Type 2 Diabetes

Type 2 diabetes used to be exclusively reserved for adults, but it has now become shockingly prevalent in younger adults and other age groups—even children as young as 3 years old are developing diabetes.²¹

That said, the risk of type 2 diabetes still increases with age. About 14% of Americans between age 45 and 64 have the disease, with the risk jumping to 25% of adults aged 65 and up.

Some of the most significant modifiable risk factors for type 2 diabetes are excess body weight, lack of physical activity, smoking, alcohol use, and a poor diet.

Research estimates that reducing obesity could reduce the risk of type 2 diabetes by 50 to 75%, and increasing physical activity could reduce the risk by up to 50%.²² Regular exercise is one of the best ways to manage blood sugar, with one single aerobic exercise session improving insulin sensitivity for 24 and 72 hours.²² Combining aerobic exercise with weight-bearing exercises seems to be the most effective way to manage type 2 diabetes, as muscle mass is important for blood glucose control.²³

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