8 Steps on how to age Gracefully

 

I can’t imagine myself right know if I will age gracefully, but most of the women I know in their 50’s does age beautifully inside and out. I think ageing gracefully requires a healthy and positive lifestyle.

1. Stay positive
Staying positive is one tip that most people take for granted. Negative vibes can cause stress and in turn can disrupt the body’s processes, opening risks to lifestyle-produced diseases. Staying positive is a way to train your body to manage the stress.  In fact, research shows that positive thinking can increase your life span.

2. Opt to be active
Staying active and engaging in physical activities trains your body for endurance. Staying fit doesn’t mean engaging in heavy, strenuous activities. In fact, training your body with simple and easy activities like regular walking or even dancing can already do so much for your health. Not only does exercising help your muscles and bones, but it also helps your metabolism, which slows down as you age.

3. Get enough sleep
No, sleep is not for the weak.  On the contrary, people who sleep right are probably stronger. Sleep is the body’s natural process to relax, shut down and gain more energy. A study shows that an unstable and disturbed sleeping pattern could lead to serious health problems such as heart disease and diabetes [1] because sleeping also gives your body time to process glucose and balance your blood pressure [2].

4. Socialize
Before there was social media, there was socialization, a process of interacting without screens and gadgets. Social interaction contributes to your cognitive development [3]. As you age, your mind weakens, but bonding with family and friends helps keep your memory strong.

5. Drink lots of water
Drinking water has a lot of benefits as it can help relieve fatigue, flush out toxins and lessen headaches – among many other benefits. However, the sensation of thirst decreases as you age, which is why older adults are at more risk of dehydration than other age groups. Everyday, you lose a huge amount of water in your body as you pee or sweat, which is why it is important for you to compensate this loss by drinking an average of 1.5L of water a day [4].

6. Opt for a balanced meal
Eating healthy mean so much more than getting your regular munches of fruits and vegetables. As you age, getting more high-quality protein in your diet prevents you from being at risk of health problems such as cancer and heart disease [5]. Given that ageing results in muscle loss and resistance to build new muscles, protein requirements increase with age as it improves your muscle built and bone health [6].

7. Support your body through supplements
Nutritional supplements specially formulated for older adults are essential to sustain the required nutrients your body needs. Ingredients such as whey protein, probiotics and prebiotics are essential among ageing people, as it enhances the body’s defenses and prevents the risk of attaining serious health problems [7]. Given this, it is important to regularly take supplements that provide the right amount of these ingredients to compensate for the changes you experience as you age.

8. Start early
Taking a crack at doing the things above is only the first step towards a healthier lifestyle. Simply put, the best secret to ageing gracefully is to start taking care of yourself as early as possible. Practicing a healthy lifestyle regardless of your age is the best thing you can do for yourself. With the right practice and health care knowledge, these habits will be embedded in your daily routine. . Soon you’ll see that age is just a number!


References:
[1] Griffin, R. M. (n.d.). 9 Surprising Reasons to Get More Sleep. Retrieved November 1, 2016, from Her Campus 
[2] Pietrangelo, A. (2014). The Effects of Sleep Deprivation on the Body. Retrieved from Health Line
[3] Older Adults and the Importance of Social Interaction. (n.d.). Retrieved from The University of Rochester Medical Center Encyclopedia
[4] Healthy Ageing: Why is being well hydrated so important? (Rep.). (n.d.). 
[5] Eating Well as You Age. (n.d.). Retrieved from Help Guide 
[6] Webb, D. (2015). Protein for Fitness: Age Demands Greater Protein Needs (Vol. 17, Today’s Dietitian).
[7] Landsman, J. (2012). Prebiotics benefit the immune system. Retrieved from Natural Health 365

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