Healthy aging after 55

When my patients come into my office they are warmly greeted with: “Good to see you!” 5 times out of 10 their answer is: “Better to be seen that viewed!” My older patients often tell me: “Don’t get old, it’s not for the weak!” But aging does not have to be that way or mean losing independence or quality of life. With all jokes aside aging brings many changes to the body, but nerve health is one area that often gets overlooked.

Peripheral neuropathy is a condition caused by damage to the nerves outside the brain and spinal cord. It affects millions of people, the majority being older adults. It often begins with tingling, numbness, or burning sensations in the hands and feet, and if left untreated, can progress to balance problems, weakness, and chronic pain. While peripheral neuropathy has many causes, including diabetes, certain medications, and circulatory issues, research shows that lifestyle choices made after age 55 may significantly reduce risk and slow progression.

One of the most powerful tools against peripheral neuropathy is regular movement. Exercise increases blood flow, delivering oxygen and nutrients essential for nerve repair and function. It can also help regulate blood sugar which can be a key factor in preventing diabetic neuropathy and strengthens muscles that support balance.
Regular movement could be walking, light resistance training, stretching, and daily mobility exercises that improve circulation and reduce pressure on peripheral nerves. Being a doctor who looks at joints all day, I recommend low impact workouts such as Pilates, barre, or yoga. Even small changes, such as standing up more often and avoiding prolonged sitting, can have lasting benefits.

A common question I am asked about nerves is “what diet or supplements can I take to help prevent nerve damage?” Our diet does play a critical role in how nerves age. Foods rich in antioxidants, omega-3 fatty acids, and B-vitamins support nerve regeneration and may reduce inflammation, which is a major contributor to nerve damage. Incorporating leafy greens, berries, whole grains, and lean proteins helps maintain healthy blood vessels and can improve circulation which is very important for your nerve’s health.

I often tell my patients that they already know what they need to take out, we all have our guilty pleasures. Avoid the excess sugars and processed foods, as high blood glucose levels can damage delicate nerve fibers over time.

After 55, the body’s ability to adapt (known as neuroplasticity) remains strong but requires regular stimulation. Activities that challenge balance and coordination, such as tai chi or targeted stability exercises, help maintain communication between the brain and peripheral nerves. Learning new skills or engaging in mentally stimulating activities can also strengthen neural pathways and enhance overall nervous system function. Neither of these additions to your daily routine need to be long or extensive, sometimes just 5 minutes a day can improve the trajectory of your health.

As far as peripheral neuropathy is concerned, one of the most common mistakes is waiting until symptoms become severe. If your feet are talking to you — and not about the weather — it might be time to listen! They are smarter than they look. Tingling, burning, or numbness are your nerves’ way of saying, “We need help down here!” Don’t brush them off as “just getting older.” Talk to your neuropathy doctor, neurologist, or healthcare provider to see what can be done.

Early intervention, including proper medical evaluation, lifestyle changes, and therapies designed to improve circulation and nerve function, can slow or even reverse early stages of peripheral neuropathy. The sooner you act, the more likely you are to keep walking strong — one step at a time.

Dr. Kenneth Horup, DC is a Chiropractic Physician at Discover Specific Chiropractic, Board Certified in Neuropathy.