We cannot stop aging, but we can slow down the aging process. Several things can affect the aging process, from your diet to your sleep habits. While some of the factors affecting the aging process are beyond our control, other factors can be controlled with a healthy lifestyle.
Here are some tips for healthy aging.
Stay Physically Active
Studies show that physical inactivity can accelerate secondary aging. Lack of physical activity is also associated with increased risk of chronic diseases and health conditions. Regular exercise not only decreases your risk of serious diseases, but it can also help maintain and improve bone and muscle health, so you can maintain mobility and keep your independence as you age.
Adults need 2.5-5 hours of moderate-intensity exercise and 1.25-2.5 hours of vigorous-intensity exercise per week. A 2019 study found that moderate to high intensity exercise can aid muscle function in older adults. Older adults should perform muscle and bone-strengthening exercises as well as balancing exercises.
Eat Healthy
Your diet affects your overall health and well-being. A healthy diet offers several benefits, from helping prevent serious health conditions to boosting your energy. While people in all age groups should avoid unhealthy foods with empty calories such as sweetened beverages, deep-fried snacks, and processed foods, it’s particularly important for aging adults to steer clear of them as they offer no nutritional benefits.
A healthy diet includes:
- Healthy fat foods such as nuts, seeds, and fish
- High-protein foods such as fish, eggs, lean beef, and lentils
- Foods that contain complex carbohydrates. Typical examples include quinoa, oats, brown rice, buckwheat, and millet.
Get Enough Sleep
Good sleep helps the body and mind to recharge. During deep sleep, the body repairs damaged muscles, cells, and organs. Sleep deprivation can affect your physical as well as mental health.
In a study of adults above the age of 65 years, participants who didn’t get enough sleep had a harder time concentrating and solving problems than the ones with good sleep quality.
Another study found that people in their 50s and 60s who get less than six hours of sleep every night were at higher risk of developing dementia.
Quit Smoking and Reduce Your Alcohol Consumption
Tobacco and alcohol can cause premature aging and increase your risk of chronic diseases. Quitting smoking is hard. Fortunately, there are several resources to help smokers quit smoking. If it feels like you are stuck in a vicious cycle, consult your doctor or a therapist. As for alcohol, limit your intake to a couple of drinks per day (for men) or one drink per day (if you are a woman).
Dr. Guy is one of the most respected concierge doctors in Napa. His unparalleled ability to put himself in his patients’ shoes sets him apart from his peers. To talk to Dr. Guy, call (707) 938-1255.
