This Seasonal Habit Promotes Healthy Aging and May Reduce Dementia Risk in Older People

Aging is inevitable, but there’s increasing evidence that it may be possible to prevent, or at least delay, age-related diseases, including cardiovascular disease and Alzheimer’s. Although life expectancy has soared in the United States over the past century, many people are living longer in poorer health. That’s why many aging experts are shifting the focus away from lifespan. Instead, the goal is to maximize our “healthspan,” aka the number of years spent living into older age in good health. And slowing down biological aging often boils down to simple, healthy choices and preventive healthcare. Dr. Ezekiel Emanuel, an oncologist and professor of medical ethics at the University of Pennsylvania, previously spoke to TODAY.com about evidence-based habits to promote longevity, including staying up to date on routine vaccinations. There’s one vaccine in particular that’s especially important for adults over the age of 50, says Emanuel. Longevity Tip of The Day: Stay Up To Date With Your Flu Vaccine to Promote Healthy Aging If you’re an adult who wants to age healthier, get your annual flu shot, says Emanuel, who authored “Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life.” The seasonal influenza vaccine is the most effective way to protect against severe illness, complications and death from flu. In addition to these benefits, there’s growing evidence that the flu shot may protect against age-related neurodegenerative diseases. “Cognitive decline is a serious worry, so (getting the flu shot) is one thing you can and should do,” says Emanuel. Why It Matters As we get older, our body’s natural immune defenses gradually weaken, making it harder to fight off infections. People over the age of 65 face a much higher risk of getting very sick, becoming hospitalized or dying from the flu. “Thousands of people die every year from influenza,” says Emanuel. There’s increasing evidence showing that routine adult vaccines like the flu shot are associated with a lower risk of Alzheimer’s in older adults, TODAY.com previously reported. “Especially for people over 50, vaccines may reduce your risk of cognitive decline and dementia,” says Emanuel. In a 2026 study published in Neurology, researchers found that the high-dose flu shot is associated with a 55% lower risk of Alzheimer’s in adults over 65 in the years following vaccination. In addition to the flu shot, three other routine adult vaccines may cut dementia risk, says Ezekiel. These include the shingles vaccine, pneumococcal vaccine, and the diptheria, pertussis tetanus vaccine (Tdap). So if you’re looking to protect your body and brain as you get older, staying up to date on these shots is crucial, Emanuel says. How to Get Started If you have questions about the flu shot or which vaccine is appropriate for you, talk to your doctor. The 2026-2027 seasonal influenza vaccines are available and being rolled out at pharmacies, doctors’ offices, hospitals and clinics nationwide. There are multiple options available, including egg-based standard dose flu shots, high-dose flu shots and cell-based shots. For the first time, there is also an mRNA flu shot available to those 50 and older this year (though the dementia reduction findings only apply to the other types of flu vaccines.) They protect against three flu viruses (two influenza A and one influenza B strain), which are expected to circulate this winter. The best time to get a flu vaccine is in late September or October, before flu activity peaks. It takes about two weeks for the flu shot to take full effect, and this protection generally lasts about six months through the end of flu season. TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.