Aging Gracefully
Aging is a natural process that affects everyone.
These things will happen, but you can slow it down with good nutrition and living a balanced lifestyle.
See below for the tips!!
Common physical changes…
1. Changes in vision:
Many people experience changes in their vision as they age, such as difficulty seeing up close, decreased visual acuity, and an increased risk of eye diseases such as cataracts and macular degeneration. I know you’ve heard of Omega-3 for heart health, did you know it supports eye health as well? Read below for more details.
2. Changes in hearing:
Age-related hearing loss, known as presbycusis, is a common condition that affects many older adults. It can make it difficult to hear high-pitched sounds or to understand speech in noisy environments. As women go through the menopause, the reduction in oestrogen sometimes creates ringing in the ears or tinnitus. Total normal process that may change as the body reaches post menopause.
3. Decreased mobility:
As we age, our muscles and joints may become stiffer and weaker, which can make it more difficult to move around and perform daily activities. You have heard… “move it or lose it”! And it is absolutely true.
4. Changes in bone density:
Bone density tends to decrease with age, making bones more fragile and increasing the risk of fractures and osteoporosis. With the reduction of oestrogen in females, calcium slows to enter the bones making them less dense. Turn up the weight bearing exercises and stack your bones to keep them strong.
5. Slower metabolism:
Metabolism tends to slow down with age, which can contribute to weight gain and a decreased ability to process food and nutrients. The reason metabolism slows, is we lose lean muscle mass which keeps our metabolism going. Hormones are at play here, but you can keep your musleces by doing strength training a few times a week. And don’t worry about bulking up. Focus on building strength and more muscle.
6. Changes in brain function:
As we age, our brains undergo changes that can affect memory, attention, and cognitive function. This can make it more difficult to learn new information or to perform complex tasks. Also hormonally related and as our bodies have accumulated toxins over the years. Eating for brain health and keeping your mind active and challenged are key.
Support healthy aging by…
1. Eating a healthy diet:
A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help to support overall health and well-being.I know you’ve heard it all before, but it is 100% true. What you eat, becomes who you are.
10 Key nutrients to support healthy aging are:
Calcium: Essential for maintaining strong bones and teeth, reducing the risk of osteoporosis.
Vitamin D: Helps the body absorb calcium, supports bone health, and aids in maintaining a healthy immune system.
Omega-3 Fatty Acids: Reduce inflammation, support brain health, and may lower the risk of heart disease.
Antioxidants (e.g., Vitamin C, Vitamin E): Protect cells from damage caused by free radicals, helping to reduce the risk of chronic diseases and supporting healthy skin.
Vitamin B12: Supports nerve function, aids in red blood cell production, and helps prevent anemia.
Fiber: Promotes digestive health, helps maintain a healthy weight, and may reduce the risk of heart disease.
Protein: Supports muscle and tissue repair, aids in maintaining muscle mass, and promotes overall body strength.
Magnesium: Important for muscle and nerve function, bone health, and regulating blood sugar levels.
Coenzyme Q10 (CoQ10): Acts as an antioxidant, supports heart health, and helps produce energy within cells.
Zinc: Supports immune function, wound healing, and may aid in maintaining healthy skin.
Remember, a balanced diet that includes a variety of nutrient-rich foods is key to ensuring you get all these nutrients in the right amounts for healthy aging. Additionally, consulting with a healthcare professional or registered dietitian can help tailor your diet to your specific needs as you age.
2. Staying physically active:
Regular exercise can help to maintain muscle strength, improve mobility, and support overall health.
Here are five types of exercise that support healthy aging and the reasons why they are beneficial:
Aerobic Exercise (Cardiovascular):
Why It's Beneficial: Aerobic exercises like brisk walking, swimming, and cycling improve cardiovascular health, enhancing the efficiency of your heart and lungs. They help lower the risk of heart disease, stroke, and hypertension while increasing overall stamina and energy levels.
Strength Training (Resistance Exercise):
Why It's Beneficial: Strength training, which includes activities like weightlifting and bodyweight exercises, helps maintain and build muscle mass. As we age, muscle loss (sarcopenia) becomes more common, but resistance training can slow down this process, improve balance, and support joint health. Yoga can be super here especially in standing and balance poses like half moon, warrior 3, and side plank.
Flexibility and Stretching Exercises:
Why It's Beneficial: Stretching exercises, such as yoga or Pilates, enhance flexibility and joint mobility. These exercises can help alleviate stiffness, reduce the risk of injuries, and improve posture and balance, making daily activities easier and more comfortable.
Balance and Stability Training:
Why It's Beneficial: Activities like tai chi or balance exercises focus on improving balance and stability. These exercises can prevent falls, a common concern for older adults, and reduce the risk of fractures and injuries.
Mind-Body Exercises (e.g., Tai Chi, Yoga, Meditation):
Why It's Beneficial: Mind-body exercises not only promote physical health but also support mental well-being. They reduce stress, improve relaxation, and enhance cognitive function. These exercises contribute to overall quality of life and emotional health in aging individuals.
Adding in a combination of these exercise types into your routine can help you maintain physical and mental health, stay active, and enjoy a higher quality of life as you age. Always consult with a healthcare professional or fitness expert before starting a new exercise program, especially if you have any underlying health conditions.
3. Getting enough sleep:
Adequate rest is important for overall health, and can help to support cognitive (brain) function, physical health, and emotional well-being.
Here are three top reasons why sleep is important:
Physical Health:
Quality sleep is crucial for physical health and well-being. During sleep, the body repairs tissues, synthesizes hormones, and strengthens the immune system. Adequate sleep helps lower the risk of chronic health conditions such as heart disease, diabetes, and obesity.
Mental Health and Cognitive Function:
Sleep plays a vital role in mental health. It helps regulate mood and emotions, reduces stress and anxiety, and supports overall mental well-being. Additionally, sleep is essential for cognitive functions such as memory consolidation, problem-solving, and creativity.
Energy and Productivity:
Getting enough sleep improves daytime energy levels and enhances productivity. A well-rested mind and body are better equipped to focus, make decisions, and perform tasks efficiently. Sleep deprivation, on the other hand, can lead to fatigue and decreased cognitive performance.
Now, here are three ways to sleep better consistently:
Keep a Consistent Sleep Schedule:
Go to bed and wake up at the same time every day, even on weekends.
I know this sounds boring and not very Bond girl, but it helps set your body's internal clock which will improve the quality of your sleep over time.
Create a Relaxing Bedtime Routine:
Doing this will give our body the signal that it's time to wind down.
Try reading a boring book, study German, tak a soothing bath, or journal.
Look me up on YouTube to practice a relaxation technique like maybe deep breathing or yoga Nidra.
Create a Comfy Sleep Environment:
This is key for me no matter where I sleep, even on holiday.
Keep the room cool, dark, and quiet.
Get a good mattress and pillows.
Put away your screens (phones, TVs, computers) especially before bedtime, as the blue light can block with your sleep-wake cycle.
4. Managing stress:
Chronic stress can contribute to a bunch of health issues, this is why it is so important to find healthy ways to manage stress and make time for relaxation.
Here are the top 5 most popular ways to manage stress healthily
Exercise and Physical Activity: Walking, jogging, swimming, or yoga, can help reduce stress hormones and release of endorphins, which are natural mood lifters. Exercise also helps you to get better sleep making your feel overall a lot better.
Mindfulness Meditation and Relaxation Techniques: Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation are effective. These practices help you to stay present in the moment, reduce anxiety, and improve mental clarity.
Healthy Diet and Nutrition: Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the body with the nutrients it needs to better handle stress. Avoid having too much caffeine, sugar, and alcohol is also a good idea.
Time Management: Effective time management techniques, such as setting priorities, breaking tasks into manageable steps, and setting realistic goals, can reduce the feeling of being overwhelmed.
Say No: Learning to say no when necessary and setting boundaries can also help manage stress levels.
5. Staying socially connected:
Did you know we are social creatures? Even if you are introverted, maintaining social connections can help to support emotional well-being and cognitive function. Spending time with friends and family can help manage stress. Talk to loved ones about your concerns and slowly start to express how you feel can provide emotional relief.
6. Seeking medical care:
I like going for a check-up once a year. This gives me a benchmark to know where I am starting from and if anything is changing. Regular check-ups and screenings can help manage health issues before they become more serious. So please don’t wait to get checked!
Take steps to support healthy aging!
IT IS possible to maintain good health and well-being through out your golden years.
