How to age like a fine wine: 5 habits everyone should adopt

We all wish to age gracefully, staying as youthful, energetic, and mentally sharp as possible. Ageing is an inevitable part of life, but how we age is largely within our control. Just like a fine wine, we can mature gracefully, becoming better with time—both physically and mentally. From the foods we eat to the way we move and think, every little habit plays a role in shaping our future selves.
If you want to age like a fine wine—growing better, stronger, and more happy with time—adopting a healthy lifestyle is key. Healthy ageing isn’t about chasing youth; it’s about embracing the years with vitality, strength, and joy. Here’s how you can age like a fine wine!

The saying “you are what you eat” couldn’t be more true when it comes to ageing well. Your diet plays a very important role in how your body functions as you grow older. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are packed with antioxidants, vitamins, and minerals that combat inflammation, support brain health, and keep your cells thriving.

For example, foods rich in omega-3 fatty acids, like walnuts, are excellent for brain health, while colourful veggies like spinach, carrots, and bell peppers are loaded with antioxidants that fight free radicals—the culprits behind ageing. Don’t forget to stay hydrated! Water keeps your skin supple, helps digestion, and supports overall bodily functions.
As per Dr Rajesh Jaria, Consultant Internal Medicine at PD Hinduja Hospital and MCR in Khar, graceful ageing can be helped by a bit of focus on diet to ensure :
Can be done by:



Physical activity is the well kept secret to maintaining strength, flexibility, and energy as we age. Regular exercise not only keeps your muscles and bones strong but also boosts your mood and cognitive function. You don’t need to run marathons or lift heavy weights—consistency is what matters.
Dr Jaria also added regular physical activity helps to delay the ageing process by enhancing heart health, strength, flexibility, and balance. Aerobic exercises like walking and swimming improve stamina, whereas strength training keeps muscles and bones healthy. Yoga and stretching improve mobility, while balance activities help reduce falls. HIIT increases metabolism, whereas functional fitness converts daily tasks into workouts. Mind-body activities relieve stress. Before beginning any new workout routine, always consult with your doctor, especially if you have any pre-existing health concerns.
Add a mix of cardio, strength training, and flexibility exercises into your routine. Walking, swimming, yoga, or even dancing are fantastic options. Strength training, in particular, is important for preserving muscle mass, which naturally declines with age. And let’s not forget balance exercises—they can prevent falls, a common concern as we grow older. The goal is to keep moving, no matter your age or fitness level.


Ageing isn’t just about the body; it’s equally about the mind. Keeping our brain busy and occupied is important for overall cognitive health. Reading, puzzles, learning a new skill, and even playing a musical instrument can all help to stimulate our mind. These exercises strengthen brain connections and can help slow cognitive decline.
Stress management is also quite important. Chronic stress may accelerate ageing by causing inflammation and weakening the immune system. To reduce stress, practise peaceful exercises such as meditation, deep breathing, and writing. Surround yourself with positive relationships and seek help when necessary.


Sleep is underestimated, but it’s one of the most powerful tools for healthy ageing. During sleep, your body repairs cells consolidates memories, and regulates hormones. Poor sleep, on the other hand, can lead to a host of issues, from weakened immunity to accelerated skin ageing.
Aim for 7-9 hours of quality sleep each night. Create a bedtime routine that signals to your body that it’s time to wind down—avoid screens, caffeine, and heavy meals before bed. Make your sleep environment comfortable and dark, and stick to a consistent sleep schedule. Think of sleep as your nightly reset button, preparing you to face each day with energy and clarity.


Ageing well isn’t just about physical health; it’s also about finding joy and purpose in life. Studies show that people with a strong sense of purpose tend to live longer, healthier lives. Whether it’s through hobbies, volunteering, spending time with loved ones, or pursuing a passion, find what makes you happy and fulfilled.
Positive thinking, gratefulness, and laughter are also effective strategies for ageing well. They strengthen immunity, reduce stress, and improve general wellbeing. Spend time doing things that make you happy and surround yourself with positive people. A happy heart is, after all, the real definition of maturing like a good wine.