Healthy ageing: which daily habits help preserve well-being and independence
Healthy ageing is shaped by physical activity, diet, sleep and social contact. In Latvia, only a small share of residents regularly eat oily fish, a source of omega-3 fatty acids.
Living long does not necessarily mean living healthily, which is why older people also need to preserve mobility, independence and the ability to enjoy life. A sponsored article on the Latvian news site Jauns.lv stresses that daily habits play a major role: physical activity, diet, sleep and relationships with loved ones.
Movement in everyday life
Physical activity is not limited to gym workouts. Walking, climbing stairs and an active leisure time also benefit health. They support heart and vascular health, strengthen muscles, maintain flexibility and improve balance.
The World Health Organization recommends that adults spend 150–300 minutes a week on moderate-intensity activity and do muscle-strengthening exercises at least twice a week. Smaller amounts still bring benefits, and even daily walks can improve well-being.
Omega-3 fatty acids in the diet
The recommended diet includes vegetables, fruit, wholegrain products, legumes, nuts, healthy fat sources and fish. Particular attention should go to the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both contribute to normal heart function, while DHA also helps maintain normal brain function and vision. A beneficial effect on the heart is linked to 250 mg of EPA and DHA a day, while brain function and vision require 250 mg of DHA daily.
The main sources are oily fish: herring, mackerel, sardines and salmon. Yet a representative survey of Latvian residents conducted by Norstat Latvija in May 2025, commissioned by Möller’s, found that only 4% of respondents eat oily fish two to three times a week or more often. Another 44% eat it one to three times a month, and 30% less often than monthly or not at all.
Fish oil as a supplement
When fish is lacking in the diet, omega-3 can be obtained from fish oil. Möller’s oil is made from the livers of wild-caught cod. A 5 ml daily dose contains 1,130 mg of omega-3, including 510 mg of DHA and 370 mg of EPA, as well as vitamins A, D and E. Supplements do not replace a varied diet, and consumers should check whether they already get vitamins A and D from other products.
Sleep and relationships
Quality sleep, not smoking, limited alcohol intake and stress management also support healthy ageing. Contact with family and friends reduces loneliness and helps maintain an active lifestyle.
