Aging gracefully is not about trying to look like 20 or something. It is about living your best life and having the physical and mental health to enjoy it (yes, I said enjoy it, embrace it, love it!!). Like a bottle of wine, you can get better with age with the right care.
Many ways out there of how to age gracefully but the ones below certainly work best for me and the way I live.
1. Exercise daily
Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin & bone health and overall mood. I recommend you exercise daily, even if it means 15-20 minutes per day on your busy days ;). To me muscle (as well bone) strengthening activities of moderate intensity or greater (I love using weights and some resistance bands), that involve all major muscle groups work best for me. Beside activities that involve our cardiovascular system (I love running, cycling, rollerblading, etc.). Find your own way of exercise routine and follow it daily and you will be fine. As long as you move and do it consistently.
2. Diet is crucial
Healthy foods are the way to go when it comes to aging gracefully. You have to make sure there are variety of food in your diet, but mainly non - processed food (the one you cook from scratch by using fine nutritious ingredients). Eat,
- Seasonal fruits and vegetables (fresh if you can)
- Lean protein, such as fish and beans (variety of beans)
- Whole-grain cereals, breads, rice, or pasta every day (do not get fooled by 'skip the carbs',never)
- Enjoy healthy dairy, such as natural rice milk, yogurt (natural without any artificial sweeteners) or cheese that are fortified with vitamin D and some healthy fats
- Avoid using solid fats for cooking and use oils instead (olive, pumpkin sees, kalonji seed oild, etc.)
- Keep your salt intake to a minimum to keep your blood pressure in your normal zone (according to your daily intake that is based around on your daily activities too)
And most importantly - stay away from processed foods, refined sugars, and unhealthy fats. And that does not mean you should not enjoy you sweet desserts ;).
3. Every day be physically active
Some options to stay active are going on walks and hikes, taking vacations, and participating in group exercise classes, using bike on a daily basis, walking stairs etc.
4. Lower your stress levels
The effects of stress on your body are vast, ranging from premature aging and wrinkles to a higher risk of heart disease. There are a number of proven ways to relieve stress, including:
- Using relaxation techniques (such as meditation, breathing exercises, yoga, etc)
- Sleep well (getting adequate sleep is a winner)
- Enjoy people that motivate you, not drain you !!
- Avoid watching TV
- Read knowledgeable books and content
- Avoid drama
5. Find new hobbies
Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout the course of your life. It can be anything that occupies your mind and fills your heart with enthusiast.
6. Drink plenty of water
Drinking enough water helps keep you regular and improves your energy levels and brain function. Right water intake can help you keep your skin healthier and reduce signs of aging.
7. Mental health matters
Being happy and keeping your stress down goes a long way in helping you live and age well.
To keep your mood elevated you should follow few tips below;
- Spend time with friends and loved ones (meaningful relationships and a strong social network improve mental and physical well-being and longevity. Don’t forget your furry loved ones as having a pet has been linked to lower stress and blood pressure, reduced loneliness, and better moods).
- Accept your age. (there is evidence that people who maintain a positive attitude about aging live longer and may recover better from a disability. Aging is inevitable and learning to embrace it can make all the difference).
- Do things you enjoy. Taking the time to engage in activities you enjoy will only fuel your happiness. Spend time in nature, pursue a new hobby, volunteer — whatever brings you joy.
8. Be kind to your skin
Your skin is your body’s largest organ. If you treat it with care, it can better protect your body from the elements, regulate your body temperature, and provide sensation. To keep it looking and functioning at its best:
- Wear sunscreen and protective clothing when outside.
- Get yearly skin cancer screenings.
- Stick to gentle products in your 'anti - aging' skin care routine (use natural skin care as much as possible. You do not need tons, just find out what works best for you!).
- Stay hydrated!!
And remember, aging gracefully is more about being healthy and happy than keeping wrinkles at bay ;) Maintain a healthy lifestyle, surround yourself with people you love, and do things that bring you joy (start today and keep it there daily ;)).
Until next time, S.
Comments