You can’t stand in a checkout line without seeing at least a few magazine headlines about how to look younger. While dreading some wrinkles and sagging skin isn’t uncommon, there’s so much more to aging well.
Aging gracefully isn’t about trying to look like a 20-something; it’s about living your best life and having the physical and mental health to enjoy it. Like a bottle of wine, you can get better with age with the right care.
Tips For Aging Gracefully
Be Kind To Your Skin
Your skin is your body’s largest organ. If you treat it with care, it can better protect your body from the elements, regulate your body temperature, and provide sensation. To keep your skin looking and functioning at its best:
- Wear sunscreen and protective clothing when outside.
- Get yearly skin cancer screenings.
- Stick to gentle products in your anti-aging skincare routine.
- Stay hydrated.
Exercise
Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also reduces stress and improves sleep, skin and bone health, and improves your mood.
Some of the best forms of exercise include:
- walking
- swimming
- dancing
- cycling
Muscle- and bone-strengthening exercises can be performed using weights or resistance bands. Older adults should also focus on activities that include balance training in addition to aerobic and muscle strengthening exercises. Some options to stay active are going on walks and hikes, taking active vacations, and participating in group exercise classes.
Mind Your Diet
Focusing on healthy foods and eliminating sugar and bad fats are the way to go when it comes to aging gracefully. I recommend you eat the following:
- fruits and vegetables, either fresh or frozen
- lean protein, such as grass-fed beef, wild-caught fish, and a variety of beans
- at least three ounces of whole grains every day
- three servings of dairy, such as milk, yogurt, or cheese from grass-fed cows
- healthy fats like butter from grass-fed cows, coconut, olive, or walnut oils
Avoid using solid fats for cooking and use healthy oils instead. Stay away from processed foods, refined sugars, and unhealthy trans fats. It would be best to keep your salt intake to a minimum to keep your blood pressure down.
Mental Health
Being happy and keeping your stress down goes a long way in helping you live and age well.
To keep your mood elevated:
- Spend time with friends and loved ones.
- Accept your age.
- Do things you enjoy.
Lower Your Stress
The effects of stress on your body are vast, ranging from premature aging and wrinkles to a higher risk of heart disease.
There are several proven ways to relieve stress, including:
- using relaxation techniques, such as meditation, breathing exercises, and yoga
- exercising
- getting adequate sleep
- talking to a friend
Quit Smoking And Decrease Alcohol Consumption
Smoking and alcohol have both been shown to cause premature aging and increase the risk of disease. Quitting smoking isn’t easy, but there are resources available to help you stop. As for alcohol, limit your intake to one drink per day for women and two drinks per day for men.
Get Enough Sleep
Adequate sleep is essential for your physical and mental health. It also plays a role in your skin’s health. How much sleep you need depends on your age. Adults over 18 should aim for seven to eight hours of sleep every night.
Getting enough sleep has been proven to:
- lower the risk of heart disease and stroke
- reduce stress and depression
- lower the risk of obesity
- reduce inflammation
- improve focus and concentration
Practice Mindfulness
Mindfulness is about acceptance and living in the moment by focusing on the present. Practicing mindfulness has many proven health benefits that can help you age better, including:
- improved focus
- better memory
- lower stress
- improved emotional reaction
- relationship satisfaction
- increased immune functioning
To practice mindfulness, try:
- meditation
- yoga
- tai chi
- coloring
Drink Plenty of Water
Drinking enough water helps keep you regular and improves your energy levels and brain function. Coincidentally, it’s also been proven to help keep skin healthier and reduce signs of aging.
Supplements That Help You Age Better
Vitamin D3 and Calcium
These two work hand in hand. Without vitamin D, your body won’t absorb and process calcium in the best ways your body needs it. As we age, the chance of developing osteoporosis is greater, and calcium is more important than ever.
But calcium can be a double-edged sword. Unless your doctor recommends supplementing calcium, it’s better to get it from food sources. Rogue calcium is a contributor to arterial plaque, and that’s one reason why vitamin D is essential to help your body properly utilize it.
Vitamin B12
This B vitamin helps make blood and nerve cells. It is also essential for healthy brain function. Since the body cannot make its own, we need to get it from animal foods like meat, fish, eggs, and dairy.
Vitamin B6
Vitamin B6 regulates brain function and may also reduce anxiety and depression and boost energy levels. Chickpeas, liver, fatty fish, and fortified breakfast cereal are good sources.
Magnesium
Magnesium is part of more than 300 metabolic reactions. These include converting food to energy, contraction and relaxation of muscles, and sending messages through your nervous system and to your brain. Muscle twitches or cramps, frequent fatigue, and an irregular heartbeat (arrhythmia) could be signs of insufficient magnesium. Nuts, seeds, and leafy greens are excellent sources.
Potassium
Like magnesium, potassium is vital to many bodily functions. It helps regulate blood pressure and support heart function. Getting enough potassium is more important than ever right now. Science has discovered that the coronavirus robs the body of potassium, leaving a person vulnerable to heart issues.
Good food sources of potassium include bananas, broccoli, dark leafy greens, and avocados.
Two More Nutrients That Make A Difference In Anti-aging
Arthred Collagen
Arthred collagen is hydrolyzed (predigested) powdered collagen (bovine source) for connective tissue support. This nutrient helps improve hair, skin, and nail strength.
High Strength Resveratrol
Resveratrol is a powerful antioxidant found in red grape skin, Japanese knotweed, peanuts, and some berries. Antioxidants neutralize free radicals, which are believed to be a cause of aging.
Why Lab Work Matters
It is always a great idea to do some lab work before starting any program, especially when working on anti-aging. You need to have a starting point that shows where to focus your attention. Periodic lab testing ensures you’re on the right track.
We offer free consultations with one of our doctors to ensure you get the appropriate labs for your state of health.
To find out more about what you can do to age more gracefully, get a FREE Consultation with one of our doctors (D.C) here
