Some Tips to Age Gracefully
While we look at the world today, it is a known fact that life expectancy has increased. This makes it essential to practice certain changes both at individual and environmental levels to promote aging in a better way.
To a better quality of life, aging well is a fundamental requirement. Aging well means maintaining a healthy lifestyle and keeping wellness on priority while growing older.
Below are some tips that will help one to age gracefully
Taking balanced diet
The food we take plays a major role in aging. A nutritious diet keeps an individual mentally strong and keeps him energetic. It also prevents various diseases like diabetes and heart diseases.
Many chronic diseases like fibromyalgia and arthritis are linked to food. A diet rich in fresh fruits and vegetables is recommended.
Vitamin D is also an essential component that contributes to bone health.
A diet for aging better includes
- Whole-grain cereals, slices of bread, rice, or pasta
- Fruits and vegetables
- Low-fat or fat-free dairy, such as milk, yogurt, or cheese that contain vitamin D
- Lean protein, such as fish and beans
Being physically active
The most common factor for poor health in old age is physical inactivity. With regular exercise, the risks for several diseases like diabetes, cardiovascular diseases, etc can be evaded. Physical activity like exercise provides a feeling of overall well-being, flexibility, and an increase in energy.
Different kinds of physical activity that can be done are
- A 30-minute walk daily or can be broken up into shorter strolls.
- Involving in simple exercises like yoga, walking, jogging, weight lifting, or dance classes.
These kinds of activities uplift the mood, controls weight, and make you sleep better.
It has been recommended that an adult should involve in 2-5 hours of moderate exercises in a week.
Mental health matters
Mental health is an important aspect of happiness and aging well. Certain tips to improve mental health includes
- Being optimistic. Keeping a positive outlook all the time can reduce stress and associated problems.
- Loneliness harms your mental health. So it is better to stay connected. A lone individual has higher levels of stress hormones that cause inflammation, linked to disorders like arthritis.
- Embrace the different aspects of life with a positive attitude.
- Learn a new technique or involve in a hobby to keep yourself occupied. This helps manage stress levels.
Drinking water regularly helps to flush out toxins and helps in digestion. It also helps to sleep better and focuses on weight loss. Proper hydration helps avoid flaky, dry skin and fine lines and makes the skin look younger.
Lifestyle changes and work pressure deeply affect the sleeping pattern of an individual. The sleep-deprived state, in turn, leads to premature aging of body cells and fatigue.
Insomnia is common in older adults and sticking to a routine is important to keep the body in sync for a sound sleep. To get an uninterrupted sleep you can
- Avoid caffeine or alcohol in the evening
- Keep the room a little cooler and dark
- Avoid electronics before bedtime which emit blue light.
Sleep rejuvenates us. It also helps repair the skin cells and hence we feel renewed and rejuvenated.
- Help reduce anxiety and stress
- Lowers the risk of obesity
- Reduces the risk of stroke and heart diseases
- Improves concentration
Taking health tests on time
The organs age with the body. With age, the process of self-repair by the organs is less likely to repair themselves. By doing health tests regularly, one can keep an eye on the aging body. Make sure to get a full body check up done.
Avoiding smoking and alcohol consumption
Alcohol and smoking have a negative impact on aging. The presence of tobacco in cigarettes causes diseases like heart disease, lung and gum disease, cancer, etc. Likewise, alcohol overuse also leads to health diseases including liver ailments.
Quitting smoking is not easy, you can seek the help of a healthcare professional to quit smoking.