Age-Old Wisdom for Growing ‘Young’ & Staying Vibrant

According to the U.S. Census Bureau, in 2030, the last baby boomers will turn 65.1. By this time, adults 65 and older will comprise about 20% of the U.S. population. The current growth of the population ages 65 and older, driven by the large baby boom generation born between 1946 and 1964, is unprecedented in U.S. history.

While aging is inevitable, many healthy aging aspects result from our lifestyle choices. September is “Healthy Aging Month,” an annual health observance created to highlight the positive aspects of aging. Below are the top tips and suggestions for healthy aging and living your best life through supplements, diet, exercise, and emotional connection:

Optimize Your Diet for a Buffet of Benefits!

Eating a whole-food, nutritious, balanced diet is one of the most important things you can do for healthy aging. Focus on:

  • Consuming plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats
  • Make meals meaningful even if you’re alone. Sit at the table, eat slowly, and savor your favorite foods
  • Limiting processed foods, refined carbohydrates, and added sugars
  • Staying hydrated by drinking water throughout the day
  • Practicing mindful eating to tune into your body’s hunger and fullness cues is a key aspect of healthy aging
  • Emphasize the Benefits of a Mediterranean-style Diet for Healthy Aging A Mediterranean-style diet, rich in plant foods, fish, and olive oil, has been linked to lower rates of chronic diseases and improved cognitive function as we age
  • This dietary approach can be a powerful tool in your healthy aging journey

Incorporate Regular Exercise- Move it or Lose it!

Physical activity is crucial for maintaining strength, flexibility, balance, and overall health as you age. Weight lifting and stretching are helpful at any age, but there are specific benefits for older adults. Decreased flexibility and declining muscle mass make building and maintaining muscle strength imperative for healthy and pain-free aging. Aim for:

  • At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week
  • Strength training exercises 2-3 times per week to preserve muscle mass
  • Balance and flexibility exercises like yoga or tai chi
  • Swimming and water aerobics are a low-stress, high-return exercise to build muscle while being gentle on the joints
  • Make it fun by walking the mall and window shopping or hiking a nature trail while bird-watching
  • When playing golf, skip the cart and walk instead

Find activities you enjoy, whether walking, swimming, dancing, or playing sports with friends. The key is staying consistently active while having fun!

Consider Targeted Supplements for Vitality!

While it’s best to get nutrients from food, certain supplements may help fill nutritional gaps:

  • Vitamin D and calcium for bone health
  • Omega-3 fatty acids for heart and brain health
  • B vitamins for energy and cognitive function
  • Probiotics for gut health and immunity
  • Glutathione to detoxify and protect your cells
  • High-quality protein powder to help maintain muscle and bone mass

Always consult your healthcare provider before starting any new supplements, as they can interact with medications.

Nurture Emotional Connections!

Social relationships and emotional well-being play a vital role in healthy aging:

  • Stay socially active by spending time with family and friends
  • Join clubs, volunteer, or take classes to meet new people
  • Practice stress-reduction techniques like meditation or deep breathing
  • Engage in activities that bring you joy and purpose
  • Call up and catch up with old friends
  • Utilize technology to stay connected via video calls or zoom
  • Enjoy a pet for love and companionship

Strong social connections can boost mental health, cognitive function, and immune system strength.

Rejuvenate your body and mind with Quality Sleep & Make Your Zzzzzz’s Count!

Getting enough restful sleep is essential for physical and mental restoration:

  • Aim for 7-9 hours of sleep per night
  • Keep your bedroom comfortably cool with no drafts
  • Try not to exercise or eat a heavy meal within 3 hours of bedtime
  • Establish a consistent sleep schedule and try to go to bed at the same time every night
  • Create a relaxing bedtime routine: low lights, soft music, reading a ‘not too riveting’ book
  • Avoid screens and caffeine close to bedtime
  • Monitor your fluid intake 2 hours before bedtime to avoid frequent trips to the bathroom

Good sleep habits can improve mood, cognitive function, and overall health.

Challenge Your Brain and Monitor Your Mental Health!

Keeping your mind active and engaged can help maintain cognitive function:

  • Learn new skills or hobbies
  • Manage high blood pressure
  • Eat healthy whole foods and take an Omega-3 supplement
  • Play brain-training games or do puzzles
  • Read regularly and engage in stimulating conversations
  • Take up a musical instrument or learn a new language
  • Stay connected with social activities
  • Talk to a doctor or therapist about any mental health concerns such as depression, anxiety, or hopelessness.

Lifelong learning and mental stimulation may help reduce the risk of cognitive decline.

Reducing stress can improve overall well-being and slow the aging process.

By incorporating these tips into your lifestyle, you can support healthy aging and live your best life. Remember, there is always time to start making positive changes. Small, consistent steps can significantly improve your health and well-being over time. Always consult healthcare professionals for personalized advice, especially when making significant lifestyle changes or starting new supplement regimens.