Aging gracefully and healthily may take some effort, but knowing what to avoid and what to include in your life should be a vital part of your healthy aging plan, whatever your age.
Here are some anti-aging tips to ensure that optimum healthy aging is achieved.
1. Avoid Sugar
Not only does sugar introduce "empty" calories into your diet, it is also a trigger for inflammation. Eat fruits in moderation and swap sugary drinks for low-calorie drinks; or better still, drink plenty of water. Top your breakfast cereal with antioxidant rich berries rather than sugar and you are well on your way to establishing a healthy aging, sugar-free regimen.
2. Avoid Food!
Intermittent fasting has been found to be an important part of longevity. As well as being natural detoxifying, fasting decreases excess body fat, boosts mental clarity, and controls blood sugar levels. Restricting calories has been shown in studies to be very effective at extending lifespan.
3. Avoid Stress for Healthy Aging
Stress is the biggest enemy of healthy aging. It negatively affects general health, lowers cognitive ability, and unnecessarily triggers the release of stress hormones.
4. Include Omega-3s
Omega-3s are essential for older adults. As well as improving joint and heart health, these fatty acids appear to reduce the risk of dementia and Alzheimer's by reducing brain inflammation. Omega-3s are found in oily fish, nuts and olive oil, but the only way to be sure of your daily intake is by taking an Omega-3 supplement.
5. Include Exercise
Regular aerobic exercise is essential for healthy aging as it improves muscle strength and counters the loss of stamina that is part of the aging process. Exercise also improves balance and supports stronger bones.
Checkout what high intensity anti-aging exercises you could incorporate into your life as part of your healthy aging plan. The American Heart Association advises doing 8-10 strength-building exercises and repeating them for 10 to 15 repetitions to build and maintain strength. Use hand weights to increase the effectiveness of simple weight training exercises such as biceps curls, lunges and squats.
6. Include Vitamin D for Healthy Aging
Scientists have found that higher levels of vitamin D can help slow the aging process and protect against age-related disease. It is thought to extend the telomeres responsible for cell regeneration. Studies indicate that people who have higher levels of vitamin D live significantly longer than their counterparts.
Sunshine is a natural source of vitamin D, but it also ages the skin, so enjoy the sunshine, but protect yourself from the sun. Wear a hat when outside in the sun; wear a loose, gauzy shirt to protect your arms; wear sunglasses to protect your eyesight; and use a natural sunscreen when getting your vitamin fix. Taking vitamin D in supplement form or eating plenty of oily fish also boosts vitamin D levels, helping the body metabolize calcium for strong bones as well as protecting against heart disease.
It's never too early to starts a healthy aging plan, so consider these six strategies and get started!