7 secrets doctors say keep people looking young well into their 70s

There’s something magnetic about people who look decades younger than the candles on their birthday cake suggest.

We’ve all seen it. A seventy-something who has the energy of someone half their age. Wrinkles? Sure, they’ve earned some lines. But their presence is vibrant, alive, and unmistakably youthful.

Doctors will tell you: it’s not just luck or good genes. Lifestyle matters—a lot. How you live daily gets written on your face, your posture, and even in the way you move through a room.

Here are seven science-backed secrets that keep people feeling and looking young long into their 70s.

1. They prioritize sleep

We underestimate sleep because we can “push through” without it. But doctors keep hammering home the same point: deep, restorative sleep is one of the most powerful anti-aging tools we’ve got.

Research shows that poor sleep not only accelerates visible signs of aging—like fine lines, dullness, and reduced skin elasticity—but also disrupts collagen production and increases inflammation and cortisol levels.

And it’s not just about beauty sleep. Sleep is when the brain clears out toxins, the immune system recalibrates, and hormones balance. Chronic sleep deprivation raises cortisol levels, which not only makes you feel stressed but also contributes to inflammation and wrinkles.

Collagen—the protein that keeps skin elastic and youthful—is produced in higher quantities during deep sleep, when growth hormone peaks and skin repair is most active. Cutting sleep short is cutting into your skin’s natural renewal cycle.

I remember backpacking in Spain and staying in hostels where sleep was a luxury. By week two, my skin looked tired, my patience was thin, and I felt older than I was. The moment I returned to consistent sleep, people commented that I “looked refreshed.” That lesson stuck: nothing replaces quality rest.

Doctors often say seven to nine hours is the sweet spot. But here’s the real trick—make it consistent. Going to bed and waking up at roughly the same time every day helps your body slip into deeper sleep cycles more naturally.

Sleep isn’t indulgence. It’s repair work for your future self.

2. They move daily

Not “exercise sometimes.” Not “weekend warrior.” People who look young into their later years move every single day.

Doctors emphasize that it’s not just about hitting the gym. Walking, swimming, cycling, dancing—anything that keeps the blood flowing and muscles engaged—works. Exercise supports circulation, brings more oxygen to the skin, and reduces inflammation, all of which directly affect how young you look.

A 2025 study published in ScienceDaily revealed that older adults who increased their walking pace by just 14 steps per minute improved physical function and maintained independence, even if they were frail

As Dr. Michael Roizen (co-author of You: Staying Young) often notes, “Walk a little more”—he aims for 10,000 steps daily, simply by parking further away or choosing to walk.

When I was living in Japan, I noticed older people cycling to the market or walking to meet friends. Their daily activity wasn’t packaged as “exercise” but as part of life. The result? People in their seventies who carried groceries, walked up flights of stairs, and looked sharp, not fragile.

Doctors recommend mixing in both aerobic exercise and resistance training. Cardio keeps the heart strong, while resistance work preserves muscle mass—which naturally declines with age. And maintaining muscle mass is key to not just looking younger but also preventing falls and staying independent.

Movement is vitality. And it shows.

3. They don’t live in a stress bubble

Have you ever noticed how chronic stress carves itself into someone’s face? Jaw tight. Shoulders slumped. Eyes heavy.

Doctors point to cortisol—the stress hormone—as one of the biggest culprits behind premature aging. Elevated cortisol levels break down collagen and elastin, making skin thinner and more prone to wrinkles, while also fueling inflammation that affects skin clarity and hair health.

When I was freelancing in my twenties, I was in a constant state of “hustle panic.” I slept poorly, fueled myself with coffee, and lived on deadlines. My skin broke out, my eyes looked hollow, and I carried tension everywhere.

It wasn’t until I learned to manage stress—through meditation, long hikes, and even just pausing before saying yes to everything—that I noticed a visible change.

Doctors now recommend stress‑management practices as seriously as diet and exercise. Even brief mindfulness‑based programs have been shown to lower cortisol levels with a measurable effect size.

The bottom line? Youthfulness isn’t just skin deep. It’s how your nervous system feels inside your body. If you learn to downshift stress, it will show up in your face, your energy, and the way people perceive your age.

4. They eat more plants

“Eat more plants” isn’t a wellness trend; it’s long-standing medical advice.

Doctors emphasize antioxidants—compounds found in fruits, vegetables, nuts, and whole grains—that fight oxidative stress. Oxidative stress is like rust for your cells, and it accelerates aging. Antioxidants act as a buffer, protecting cells from damage.

Blueberries, spinach, walnuts, green tea—all loaded with protective compounds. Even simple swaps, like choosing lentils over red meat a few times a week, help reduce inflammation and support heart health.

I’ve mentioned this before in another post, but when I transitioned to a mostly plant-based diet, people asked if I’d switched skincare routines. Nope. It was food. The glow wasn’t from a serum; it was from nutrients working on the inside.

Epidemiological studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic, oxidative stress-related diseases, such as cardiovascular disease, cancer, and premature aging.

And while a plant-rich diet helps your body fight disease, it also keeps your skin vibrant. A colorful plate often leads to a colorful face—radiant, fresh, and full of life.

5. They stay socially connected

Isolation ages us faster than almost anything else. That’s not just psychology—it’s biology.

Doctors studying “Blue Zones” (areas where people regularly live past 90 in good health) have found strong social ties to be a consistent factor. People with close relationships have lower rates of dementia, lower stress markers, and slower cognitive decline.

Think about it: laughter with friends, meaningful conversations, shared experiences. These are as vital as vitamins. Social connection reduces stress hormones, boosts immune function, and keeps depression at bay—all of which directly influence how youthful you look and feel.

Harvard psychiatrist Dr. Robert Waldinger, director of the longest-running study on happiness, puts it simply: “The clearest message from decades of research is this: good relationships keep us healthier and happier. Period.”

I saw this firsthand when visiting an old family friend in Italy. She was in her late seventies, surrounded by neighbors and friends who dropped by daily. She laughed more in one afternoon than I sometimes do in a week. And she didn’t just look young—she radiated it.

Doctors note that loneliness can be as damaging to health as smoking 15 cigarettes a day. So yes, calling a friend, joining a club, or spending time with family might just be the best anti-aging trick out there.

6. They protect their skin

It sounds obvious, but here’s the truth: most of the visible signs of aging—wrinkles, age spots, loss of elasticity—stem from sun exposure, not just the passage of time. In fact, up to 90% of visible skin aging is linked to UV damage.

Dermatologists hammer this point relentlessly: sunscreen is non-negotiable. A daily SPF is one of the simplest, most effective ways to preserve skin health.

When I was traveling in Australia, I noticed locals being almost obsessive about sun protection—hats, long sleeves, sunscreen always. No surprise: skin cancer rates are higher there, so awareness is baked into daily habits. And interestingly, I met several people in their late 60s who genuinely looked like they were in their 40s.

Doctors also recommend not overdoing harsh cleansers or skipping moisturizer. Gentle, consistent care beats miracle products every time. Hydrated skin stays plumper, smoother, and more resilient.

And here’s something dermatologists add: don’t just think face. Neck, hands, and chest often reveal age faster than the face because people forget to protect them. If you’ve ever met someone with a youthful face but sun-spotted hands, you know what I mean.

Protecting skin isn’t vanity. It’s long-term investment.

7. They keep curiosity alive

This might be the most underrated “anti-aging secret” of all.

Doctors and psychologists both point to lifelong learning as a marker of brain health and vitality. Reading, learning new skills, playing music, picking up photography—these activities keep neural pathways strong and flexible.

Aging isn’t just physical—it’s mental. When curiosity goes, so does spark.

I think of my grandmother here. At 72, she took up watercolor painting. Not only did her mood improve, but her posture, her expressions, even the way she dressed shifted. She looked brighter—because she was engaged with something new.

As neurologist Dr. Norman Doidge writes in The Brain That Changes Itself, “Neuroplasticity shows us that the brain is capable of continual growth at any age. Stimulation and learning literally keep it young.”

And there’s real science to back it. A recent study led by Dr. Hanzhang Xu found that continued learning in later life is associated with reduced dementia risk—regardless of prior education or background.

Curiosity might not erase wrinkles, but it makes you radiant in a way no cream can. And radiance, at any age, reads as youth.

The bottom line

Looking young well into your 70s isn’t about a single magic trick. It’s about daily choices—sleep, movement, food, stress management, connection, skin care, curiosity.

Doctors see it all the time: people who take these habits seriously don’t just look younger, they feel younger.

And honestly, isn’t that the real goal?