How to support your parents’ healthy ageing: an evidence-based guide

Why independence is the goal

For most families, the priority is not just a longer life for their parents but more years of independence: getting out, cooking, travelling, enjoying grandchildren. That is healthspan in practice. Many of the biggest threats to independence, especially falls and loss of muscle, are partly preventable.

Start with strength and balance

Falls are the leading cause of injury-related morbidity and mortality among older adults in the US. In 2018, 27.5% of community-dwelling adults aged 65 and over reported at least one fall in the previous year ¹.

The US Preventive Services Task Force recommends exercise interventions to prevent falls in adults aged 65 and over who are at increased risk (a B recommendation), concluding with moderate certainty that exercise provides a moderate net benefit ¹. Effective programmes typically include balance, gait and strength training. Community classes, physiotherapist-led programmes and tai chi are good places to start.

Make sure they eat enough protein

Muscle is harder to maintain with age, and many older adults eat too little protein, especially if appetite falls. The PROT-AGE Study Group recommends that adults aged 65 and over eat 1.0–1.2 g of protein per kilogram of body weight per day, and more (1.2–1.5 g/kg/day) for those with acute or chronic illness, unless kidney disease requires otherwise ².

For a 70 kg parent, that is roughly 70–85 g of protein a day, spread across meals. Eggs, yoghurt, fish, tofu, legumes and lean meats help. Simple swaps often work better than big diet changes.

Which supplements are worth considering for older parents?

Vitamin D

The Endocrine Society’s 2024 guideline suggests empiric vitamin D supplementation for adults aged 75 and over, while advising against routine vitamin D blood testing in most people ³.

Creatine

In older adults, creatine taken alongside resistance training augments gains in lean mass and strength ⁴. It is not a substitute for exercise, and anyone with kidney problems should check with their doctor first.

A note on “more is better”

Older adults often take several medicines, so every supplement should be reviewed for interactions and duplication. Bring a full list, including supplements, to the next GP or pharmacist appointment.

Don’t overlook medicines, hearing and fear of falling

The American Geriatrics Society’s review of the World Falls Guidelines supports assessing and addressing hearing impairment and concern about falling, and using a structured review before prescribing medicines that can increase fall risk. It also recommends screening all adults aged 65 and over for falls every year ⁵.

Practical steps: book an annual medication review, get hearing and eyesight checked, improve home lighting and remove trip hazards, and talk openly about any worries around falling. Fear of falling can quietly reduce activity, which then increases risk.

Make it a family project

Health changes stick better when they are shared. Walk together, cook protein-rich meals together, set a family step challenge, or join a balance class as a pair. Small, social habits are easier to sustain than lectures, and they help everyone’s healthspan, not just your parents’.