There are always at least a few magazine headlines about how to look younger when you are waiting at a supermarket in the checkout queue. If we look beyond wrinkles and sagging, there’s so much more to ageing healthily.
Ageing gracefully isn’t about wanting to appear like a 20-something — it’s about living your best life and maintaining a good physical and emotional health to appreciate it. With a proper balance of everything in life, you can age better than a bottle of wine.
Ageing is influenced by numerous variables. Genetics is one that we have no control on. Others — like exercise, a healthy diet, making a visit to the doctor regularly for check-ups, and taking care of your mental health — are within our reach. People often aspire to manage their health, live as independently as possible, and maintain a quality of life as they age.
Continue reading to learn what to do and what not to in your endeavour to age gracefully.
Be kind to your skin
The largest organ in your body is your skin. It shields your body from everything – be it from the weather, controlling body temperature, and provide sensation.
• When you’re outside, put on protective clothes and sunscreen.
• Get screened for skin cancer every year.
• When it comes to your anti-aging skin care regime, stick to gentle products.
• Stay hydrated.
Work out regularly
Exercising regularly helps maintain your mobility for a longer period of time and dramatically reduces your risk of diseases like cancer and heart disease. In addition, it is commonly observed that exercise enhances mood, skin and bone health, sleep quality, and reduces stress.
• Engage in moderate-to-intense aerobic exercise for 2.5 to 5 hours per week, vigorous-intense aerobic exercise for 1.25 to 2.5 hours per week, or a combination of the two muscle-strengthening exercises for two or more days per week that entail both moderate and greater levels of intensity and involve all major muscle groups.
• Among aerobic exercises include swimming, walking, dancing, and cycling.
• Resistance bands or weights can be used for activities that strengthen bones and muscles. Additionally, as you age, one should focus on activities that include balance training in addition to aerobic and muscle strengthening exercises.
Be mindful of your diet
Eating a healthy diet is the key to ageing gracefully.
• Include fresh, frozen, or canned fruits and vegetables lean protein sources like beans and fish
• A minimum of three ounces of whole-grain breads, rice, or cereal per day
• 3 servings of dairy products that are low in fat including cheese, yoghurt, or milk that has been fortified with beneficial fats like vitamin D
• For cooking, utilise oils rather than solid fats. Avoid refined sweets, processed meals, and harmful fats.
• Reduce your intake of salt as well if you want to lower your blood pressure.
Mental health matters
Living a joyful and stress-free life contributes significantly to ageing well.
Spend quality time with your loved ones: Strong social networks and meaningful interactions enhance longevity and promote both physical and mental health. Spend time with your furry family members; studies have shown that owning a pet lowers blood pressure and stress levels as well as reduces loneliness and improves mood.
Acceptance of your age: After all it’s just a number! Research suggests that those with a positive outlook on ageing have longer lifespans and may heal from disabilities more effectively. Understanding that ageing is inevitable can have a profound impact.
Engage in activities you find enjoyable: Spending time doing things you enjoy will only make you happy. Spend time in nature, pursue a new hobby, volunteer — engage in whatever brings you joy.
Work on your stress levels
Stress has many negative impacts on your body, from wrinkles and early ageing to an increased chance of heart disease. Many tried-and-true methods exist for reducing stress, such as:
• Using methods of relaxation including yoga, breathing exercises, and meditation.
• Exercising
• Getting enough sleep
• Connecting with a friend
Find new hobbies
Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout the course of your life. research shows, people who engage in hobbies and leisure and social activities are happier, experience less depression, and live longer.
Practice mindfulness
Acceptance and present-focused living are key components of mindfulness. Being attentive offers several scientifically supported health advantages that can improve your ageing process, such as, improved focus and memory, lowers stress, better emotional reaction, relationship satisfaction and increased immune functioning. To practice mindfulness, try meditation, yoga and coloring.
See a doctor regularly
Regular medical checkups can help the doctor in identifying issues early on or even before they arise. Your age, lifestyle, medical history, and current ailments all influence how frequently you should visit the doctor. As you age, find out from your doctor how frequently you should get check-ups and screenings done. Additionally, consult a doctor whenever you experience concerning symptoms.