While age is nothing but a number, it can wear you down and tear you up from the inside if you don’t take care of yourself.
So, how to age well?
Aging well typically depends on prioritizing your physical, mental, and emotional well-being. Many of us have a routine. We go to work, learn new things, care for our families, eat junk food, and spend time with friends. But as we grow older, these responsibilities are taken from us. As a result, we often feel somewhat idle and adrift. Want to know why this happens? Because your younger self gets so caught up with the idea of living in the moment, you forget how your unhealthy decisions will affect you in your prime years. Luckily, it is never too late to start making healthy lifestyle choices and build yourself up for the future.
By heeding these tips, you can give yourself a fighting chance for healthy aging.
1. Quit all bad behaviors
Indulging in bad habits can lead to many life-threatening diseases. For example, drinking alcohol excessively can cloud your judgment and give you liver disease. Additionally, regular smoking and substance use can lead to lung and organ cancer. It can also give you heart disease and turn you into a bum. Moreover, your skin and overall appearance may also slowly turn to dust.
So, stop these behaviors and adopt a healthy lifestyle if you want to age properly and healthily.
Furthermore, if you or someone you know is neck-deep in the trenches of misuse, and nothing is helping, perhaps it is time for a different solution. Rehab can help. Many rehab facilities are available that provide treatment options for almost every addiction. For instance, the Delphi Behavioral Health Group is an excellent rehab institute that offers effective, individualized treatments for every suffering individual.
It is advised to engage in 150 minutes of moderate activity per week, or 75 minutes of vigorous exercise, to guard against diabetes, posture-related problems, high cholesterol, and dementia.
That said, you should spend about 30 minutes daily doing various workouts to raise your heart rate. Additionally, weight training twice a week can improve posture, sleep, and inflammation. At the same time, impact workouts like jogging or walking strengthen the bones.
3. Watch what you eat
To age gracefully, it is best to eat healthy foods. Based on the Dietary Guidelines for Americans, you should consume the following foods every day:
- Lean protein, such as beans and fish
- Vegetables and fruits, either canned, fresh, or frozen
- Three ounces of whole-grain cereals, rice, pasta, or bread every day
- Servings of low-fat dairy products, such as yogurt, milk, or cheese that have been bolstered with vitamin D
- Usage of healthy fats. But for cooking, avoid using solid fats. Use oils instead. Avoid refined sugar and processed meals. Also, reduce your salt intake as much as possible to lower your blood pressure.
4. Protect your skin from the sun
There’s a good reason why skin professionals and specialists always urge patients to wear SPF: it works. In addition to preventing skin cancer, sunscreen and other UV safety measures like caps and clothing with SPF ratings can also shield your skin from early aging. So to protect your skin from sun damage, choose a lotion with an SPF of 35 or more to prevent sagging, dark spots, and paper-thin or leathery skin.
5. Practice being mindful
Acceptance and present-focused living are key components of mindfulness. There are numerous scientifically supported health advantages to mindfulness practice that can make you age better, including:
- Better memory
- Higher immune functioning
- Greater focus
- Lower stress
- Better emotional reactivity
- Improved emotional reaction.
To be more mindful, do these things:
- Tai Chi
6. Stay hydrated
Getting adequate water boosts your energy and cognitive performance and keeps you hydrated. In addition, it has undoubtedly been demonstrated to lessen the effects of aging on the skin. What determines how much water you should consume is:
- Your level of activity
- Your thirst
- How much do you sweat?
- Your gender
Furthermore, you should consult a physician if you have any queries or concerns regarding your water intake.
7. Keep a good view of getting older
When it comes to growing old, you are what you think. According to The Journal of American Medical Association, people who view aging as a path to general happiness are 40% more likely to recover from a disability than those who view aging as a sign of despair. Thus, your ability to remain emotionally and physically robust as you age can greatly influence your perspective and thinking.
8. Mental health is important as well.
You’ll live longer and age better if you’re content with life and don’t put too much pressure on yourself. To keep your mood upbeat:
- Spend time with friends and family. Strong social networks and meaningful relationships increase longevity and physical and mental well-being.
- Do something you enjoy. Research has shown that having a pet relieves stress and blood pressure, decreases loneliness, and enhances emotions. Making the time to do things you like can only increase your satisfaction.
Whatever it is that makes you happy, do it.
9. Take your multivitamins
Believe it or not, vitamins work. They’re quite nutritious and promote healthy aging. When you don’t have access to various fruits and veggies at home, it is wise to take a vitamin daily and ensure nutrients. Your immune system depends on various micronutrients, such as copper, zinc, iron, magnesium, and selenium, as well as the vitamins B6, A, B12, D, and E. So don’t forget to take your vitamins!
Invest in you!
In a world of demanding work schedules, stress from friends and family, and overstimulating media, it is critical to set aside time to decompress and concentrate on yourself. The best way to do that is to set aside a few hours each week to indulge in your favorite activities, such as going to the beach and treating yourself. It can be anything!
While all ten of these tips may feel like a lot to take on at once, taking one step at a time can go a long way in helping you age well.
Furthermore, aging well is more about being happy and healthy than keeping wrinkles at bay. Spending time with the people you cherish, pursuing your passions, and living a healthy life should be at the top of your brain. It’s okay to be concerned about the difficulties that becoming older can bring, so don’t be afraid to voice your worries. The best way to stay on track is to make lists you can check off, plan out your daily meals, pick an accountability partner, and, most importantly, make time for yourself.