Many people associate many negative thoughts with the aging process when they think of growing older and aging. However, it is critical to recognize that many of these preconceived notions are passed down through social conditioning and broader culture, such as TV, books, and movies. In this blog, we will discuss the top 10 science-backed secrets of healthy aging so that you can have a good quality of life no matter your age.
Aerobic Workout
Aerobic exercise as a regular part of your healthy aging formula has numerous advantages, including:
- Slowing the aging process of the body
- Reducing the risks of stress, depression, and artery hardening.
- Improving Musculoskeletal and Bone Health
- Maintaining muscle flexibility
- Increasing endorphin and serotonin levels to improve mood and brain function
- Enhancing sleep function
- Maintain a consistent weight
Aerobic exercise has been shown to delay biological aging, but it can also help you live longer, and you don’t have to be a marathon runner to reap the benefits. Gardening, walking a dog regularly, going for short jogs, attending an aerobic exercise class a few times a week, and other activities can count as exercise.
Include the proper ingredients in your diet
What you put into your body has a significant and long-term impact on healthy aging and wellness. ‘Whole foods’ has recently become a bit of a buzzword, but this is more of a way of eating than a strict diet. When you consume whole grains, nuts, fruits, and vegetables daily, you can live longer and reduce your body’s risk of diseases and ailments such as heart disease, cancer, Parkinson’s disease, and others.
Probiotics
Fermented foods and beverages containing probiotics include kimchi, yogurt, kombucha, sauerkraut, etc. Probiotics are live cultures that can alter the chemistry of your gut bacteria. While the benefits of probiotics have been overstated at times, many dieticians and doctors recommend including them as a regular part of your diet to contribute to healthy aging in women.
However, if you’re thinking about adding more probiotics to your diet, consult your doctor first, especially if you’re currently taking antibiotics, as probiotics may adversely affect you.
Fish
Consuming several servings of fish per week is essential for healthy aging and wellness. The high levels of omega-3 fatty acids found in various types of fish can help reduce your risk of heart disease and your chances of having a heart attack. For those at higher risk of cardiovascular disease and to help keep blood pressure low, the American Heart Association recommends eating fish and omega-3 fatty acids regularly.
In terms of aging, the EPA and DHA found in fatty fish can help prevent muscular degeneration, leading to blindness in older people.
Potassium
Eating a variety of potassium-rich foods, such as fruits, bananas, tomatoes, potatoes, and others, is another excellent way to promote healthy aging through diet. Potassium aids in the development of lean muscle tissue, which begins to decline naturally in your body around the age of 65. Too much muscle mass loss can lead to serious health problems, so make sure you get the recommended daily dose of 4.7 grams.
B vitamins (B12)
B12 is commonly found in seafood and poultry products, and it is known to help maintain energy levels. Because your body does not produce this vitamin, you must obtain it from other sources. B12 is also beneficial for:
- Keeping anemia at bay
- Increasing the formation of red blood cells
- Preventing osteoporosis and promoting bone health
- lowering your chances of developing macular degeneration, which affects your vision
- Aiding in the treatment of depression and improving overall mood
- Aiding in memory retention
- Helping to maintain healthy hair, skin, and nails
A supplement may be an excellent way to get the B12 your body requires. Speak with your doctor if you are 65 or older, as older people are advised to take B12 as part of a B-complex vitamin because the latter may be too harsh on the stomach.
Vitamin D
Vitamin D is one of the most effective anti-aging agents, protecting against age-related diseases like cardiovascular disease, high blood pressure, some cancers, and autoimmune disorders. Vitamin D is easily obtained from foods such as eggs, fish, and milk, but your body also produces vitamin D when exposed to sunlight.
Many people don’t get as much vitamin D as they should, so talk to your doctor about taking a supplement or scheduling regular 20-minute walks in the sun.
Make time for socializing.
As humans, we are wired to seek connection and acceptance. Loneliness has been linked to an increased risk of depression, anxiety, and even dementia in the long term.
Even if you don’t live close to family, you can always do volunteer work, take casual learning courses, or connect with loved ones on social networks to help you stay more connected and social in your life.
Yoga or Tai Chi are examples of relaxing exercises
Yoga and Tai Chi both have the following advantages:
- Enhances physical performance
- Blood pressure is reduced.
- Stress and anxiety relief
- Post-menopausal bone loss is slowed.
- Assists in getting a better night’s sleep
- Increases adaptability
- Balance is improved.
- Reduces arthritis pain
Yoga and Tai Chi are both simple to learn and practice; many health clubs and community centers offer low-cost or free classes in these meditative exercises. Both include slow movement, strength training, and deep breathing practices to improve overall cognitive function and well-being.
Reduce your consumption of red meat
Red meat consumption has been linked to a variety of health issues. While eating a small amount per week can be nutritious, overeating can lead to high cholesterol, colorectal cancer, and type 2 diabetes.
For a healthier balance of red meat in your diet, try substituting poultry, fish, or even tofu for a few of your red meat dishes during the week.
Limit your sugar intake
Sugar has been shown to age us both externally and internally prematurely. With many foods containing hidden traces of sugar these days, it’s important to indulge in desserts and sweets occasionally and be on the lookout for sneaky sources of sugar in foods like granola, yogurt, milk, and juices.
Sugar is also known to harm the liver, raise blood pressure, and alter metabolism, so use caution when incorporating it into your diet.
Make use of your brain
The widespread belief that our mental abilities deteriorate as we age is largely untrue. While the brain’s chemistry changes as we age, you should keep your brain active by taking a fun class, learning a new language, doing a daily crossword puzzle, writing, or engaging in stimulating conversation. These activities will assist in keeping your brain “young” and alert. If you don’t use it, you lose it, as the saying goes.
Consume Green Tea
Green tea contains high levels of antioxidants, which help to reduce inflammation in the body and promote healthy aging. Green tea is particularly well-known for having a high concentration of the antioxidant EGCG, which can help increase cell turnover (and thus help reduce skin wrinkles).
Schedule regular checkups
Going in for regular health examinations is critical to healthy aging because it allows you to detect any signs of serious health problems before they worsen. Make it a habit to attend regular appointments, such as:
Annual physical examination
This is probably the most common type of physical examination in which your vitals (blood pressure, weight, etc.) and blood are checked to see if you’re deficient in anything or showing signs of potential diseases or other health problems. Going to your regular gynecological appointment is essential for female health and wellness.
Dentist
Your risk of gum disease increases as you age, and regular dental appointments, along with brushing and flossing, are the best ways to prevent gum disease. Gum disease and tooth loss are linked to an increased risk of cardiovascular disease. So, make an appointment for regular dental checkups and teeth cleanings.
Having regular mammograms
A mammogram is a type of x-ray of the breast. This is a routine exam used to detect breast cancer. Most women are advised to have their first mammogram around 40 or 45, though this may be earlier for those at a higher risk of developing breast cancer. Make an appointment with your doctor to discuss when you should begin getting regular mammograms.
While aging is an unavoidable part of life, the choice is ultimately yours as to whether you choose to have a positive or negative attitude.
Final words
A good way to incorporate positivity into your healthy aging formula is to reflect on the positive aspects of aging, such as increased life experience, wisdom, thinking about what you’re grateful for, and everything you’ve been able to accomplish with your life lived thus far.
