When it comes to living a graceful and long life, lifestyle factors such as diet and exercise, and even behavior can be as important as genetics. As you grow old, your body changes, including your skin, hair, muscles, heart, and brain. Therefore, it’s important to give yourself a fighting chance of aging by incorporating these simple and healthy habits. Here are the best consistent habits for healthy, happy aging.
Keep a Positive Attitude Toward Aging
When it comes to aging, you are what you believe you are. The American Medical Association reports that seniors who view age as a factor of wisdom and happiness are 40% more likely to recuperate from a disability than those who view age as a factor of helplessness or futility. As a result, your point of view and mindset influence physical and emotional resilience as you age.
Consume Nutrient-dense Foods
Nutrition has a significant influence on how your body ages. The latest research shows a low-glycemic diet rich in fresh vegetables and fruits, lean proteins, and whole grains is the healthiest.
U.S. News & World Report recognized the Mediterranean diet as the Best Overall Diet in 2020 for the third straight year. It’s a nutrient-dense diet rich in healthy fats, whole grains, seafood, plant-based foods, and nuts. It even allows you to drink red wine in moderation. The Mediterranean diet advises eating fish twice a week and limiting salt intake.
According to Harvard Medical School’s nutrition source, this type of diet may support you aging better. It prevents strokes, heart attacks, and premature death.
Foods high in Omega-3 fatty acids, such as extra-virgin olive oil, flaxseed, salmon, and walnuts, are good for your body. It helps your skin produce essential oils to preserve itself. It also can help your skin look younger.
Meanwhile, carbohydrate-heavy foods and unhealthy fatty and sugary food, such as white bread, can accelerate the aging process. So when dining out or shopping, choose whole grains and natural sweeteners.
Eat Till You’re Full, Not Stuffed
Overeating may cause various health problems. They can lead to type 2 diabetes, cardiovascular disease, and a shorter life span. It’s best to eat a well-balanced diet and follow healthy eating habits to live longer and age well. You can explore the Dietary Guidelines for Americans 2020–2025 for in-depth information, research, and nutrition tips.
Exercise Frequently
Working out frequently is an integral part of living a healthy life as you age. According to exercise physiologist Fabio Comana, average women between 30 and 70 can lose 23 percent of their muscle mass. Exercise, particularly resistance workouts, can increase endurance and strength even in your 90s.
Also, in a research study published in the journal Frontiers in Aging Neuroscience, staying fit may reduce age-related memory loss. Furthermore, Alzheimer’s disease accounts for approximately 60 to 70% of all dementia cases. Regular workout routines can lower this statistic by 25%. This is because workout activities strengthen the hippocampus. It is the brain region associated with working and learning memory.
Keep in Touch With Family and Friends
It’s important to be a part of a society and community by keeping in touch with your friends and family. It’s crucial to spend time with them as it is enjoyable and can also help you live a longer life. Based on a research study issued in the journal PLoS Medicine, those with strong social ties have a 50% higher possibility of living longer than others with poor relationships.
Make Sun Protection a Top Priority
Excessive sun exposure can cause skin cancer and wrinkles. Wearing sunscreen can decrease skin aging. The sun’s UV rays can be good for you because it stimulates vitamin D for your bone health. However, you shouldn’t expose yourself to the sun too much.
Apply sunscreen on your face daily, even if you’re going to be at home or traveling. You can make it a habit to incorporate SPF care into your everyday skin care routine. Purchase a sun hat that you love to wear and a pair of sunglasses that offer UVB and UVA protection.
A Good Night’s Sleep
You’re probably aware that you need sleep between seven to nine hours. But did you know that if you are not getting enough sleep, it can link to an increased risk of depression, heart disease, and Alzheimer’s?
And you need your beauty sleep. Your body produces a growth hormone during sleep that aids in restoring elastin and collagen. In other words, sleep is a necessity for healthy, happy aging.
Conclusion
You deserve healthy, happy aging in your life. Take these proactive steps to maintain your health and minimize the drawbacks.
