As they say, age is just a number. As you grow old, changes occur to varied parts of your body. To cope well with the changes, you have to develop good habits in caring and maintaining your body’s health and youth. Adopting these simple yet noteworthy habits should be done in order to attain healthy and graceful aging.
- Stay positive. Optimism is the key to cope well with aging. A study reveals that those people who think of age as wisdom and overall satisfaction could recover better from a disability than those who view aging as uselessness and helplessness.
- Eat right. Practicing good eating habits should start early in life to accustom yourself from different kinds of food served on the table. As you age, the body keeps on changing; thus, nutrition is vital in delaying the aging process. Your plate should have the following nutrients to maintain balance. Low-glycemic diet high in fresh fruits and veggies, whole grains and lean protein is the healthiest. A research reports that eating plant-based food, whole grains, nuts as well as eating fish twice each week and reducing salt intake may help you age better. It wards off risks of heart attacks, strokes and premature aging. In addition, consuming foods rich in Omega-3 fatty acids makes your skin produce essential oil it needs to protect itself as well as it helps you to look youthful. On the contrary, too much sugar, carbohydrates and fatty food can accelerate aging process. So take it slow on indulging in these kinds of food.
- Moderation is the key. Anything in excess is bad for the health. Avoid overeating as it leads you to a shorter life span, heart diseases, and type 2 diabetes. In order to age better and live longer, it is recommended to stick to a balanced diet that consists of 2 ½ cups of vegetables, 1 ½ to 2 cups of fruit, six ounces of grains, three cups of dairy and five ounces of protein each day.
- Keep moving on a regular basis. To age gracefully, you have to stay active. When you age, your muscles lose rapidly. To arrest this case, doing exercise resistance workouts can help in increasing mass and strength. Staying active also help prevent age-related memory loss as it strengthens the hippocampus, the region of the brain associated with learning.
- Interact more. Better relationship with family members, relatives and friends can help you live longer. A study shows that those people with strong social bond have a 50 percent higher chance of living longer than those with poor social relation. Hence, take time to mingle and bond with your family and friends to extend your life span.
- Protect yourself from the hazards of UV exposure. Excessive sun exposure does not only cause wrinkles but may also cause skin cancer. Developing a habit of applying sun protection products early on can help delay skin aging. While the sun’s UV rays produces vitamin D, an essential nutrient for bone health, we cannot just ignore sun exposure. To gain the benefits of vitamin D from the sun, rise up early and expose yourself to early morning sun. Beyond nine in the morning, sun exposure will be dangerous to your skin’s health. If you feel that you are not getting enough vitamin D, eat more salmon and egg including the yolk.
- Get plenty of zzz’s. Sleep is vital yet many ignore its benefits. Many adults sleep late or get less sleeping hours. A study exposes that inadequate sleep makes you prone to obesity, heart disease and diabetes. Taking naps is beneficial, too as it improves memory and makes up for the loss sleep. In addition, sleep contributes to skin’s health. During sleep, your body releases a growth hormone that helps in restoring collagen and elastin, the essential proteins in making your skin young and healthy. Moreover, lack of sleep makes your brain age faster; thus, affecting your brain’s function. Therefore, getting plenty of quality sleep should be treated as a necessity not a luxury.