6 Secrets to Healthy Aging
Written by TYE Medical on Mar 6th 2023
While we often lament the disadvantages of aging, it’s worth noting the benefits. And as you focus on the advantages, you can take proactive steps to ensure healthy aging even as you round the corner of your “golden years.” But what are those advantages?
Hopefully, during our senior years, we’re more confident in life and wiser in our thinking. You may be retired or at a more settled place in your career, which means you have more leisure time. This can also be a season of impacting and mentoring younger generations. So, yes, the benefits are real. But how do you continue this positive momentum as time takes its toll in the inevitable aging process? Here are proven tips for healthy aging.
1. Prioritize Preventative Care
When it comes to your personal health, it’s crucial to identify potential problems before they become raging setbacks. Even if you neglected preventative care when you were younger, it’s time to consider regular checkups with your primary care physician, dentist, and eye doctor. Doing so can ensure you receive the screenings that you need to catch issues before they critically impact your health.
Common screenings for older adults:
- Cholesterol
- High blood pressure
- Osteoporosis
- Cervical cancer
- Breast cancer
- Colon cancer
- Prostate cancer
It’s also a good idea to review your family history with your doctor, because it may indicate additional screenings.
2. Eat Whole Foods
It’s simpler than it sounds. A whole-foods based eating plan means replacing prepackaged foods with less-processed foods. This includes eating lots of fruits and vegetables, whole grains like rice, oats, and quinoa. You should also eat more nuts and low-fat dairy while avoiding fatty meats, butter, sugar, and added salt.
Several studies suggest that a whole-foods diet can extend your life while protecting you from diseases like Parkinson’s, Alzheimer’s, cancer, type 2 diabetes, and heart disease. It’s one of the secrets to healthy aging that will take a short period of adjustment but will be well worth the effort.
3. Walk Daily
One of the best things you can do for healthy aging is to walk 30 minutes each day. You don’t even have to do it all at once but can break it down into shorter segments. Just be sure you walk briskly enough to feel a little breathless. If you can hold a conversation comfortably, then you’re not walking briskly enough. Walking increases the flow of blood and oxygen to your brain, which gives a boost to your brain cells. Regular aerobic activity, like walking, may even decrease dementia risk.
But that’s not all. Walking also helps you age well by:
- Boosting your mood
- Controlling your weight
- Strengthening your muscles and bones
- Helping you sleep better
- Decreasing the likelihood of certain diseases
4. Stay Social
Loneliness is the enemy of healthy aging. And it really isn’t about being by yourself. Being alone and feeling alone are entirely different. Some people can be alone for longer stretches without feeling lonely, and it might even improve their mood or refresh them. But sometimes, whether you’re alone too much or even with other people, you can feel lonely. These isolating feelings often affect mood and thinking in ways that can take a toll on your physical health over time.
Loneliness is a common cause of depression, especially in seniors. It increases stress hormones and inflammation that are linked to arthritis and diabetes. It can also increase your likelihood of catching certain viruses or developing dementia.
Find ways to combat those lonely feelings by reaching out to friends and family, volunteering, or helping someone in need. Just be sure to stay connected and maintain social contact.
5. Increase Fiber
Your digestive system plays a key role in healthy aging. And it’s common to develop constipation and slowed digestion as you age. But adding fiber not only helps to keep your bowels regular, it also slashes your risk of developing type 2 diabetes, high cholesterol, and colon cancer. If you’ve adopted a whole foods diet, it should be easy to get added fiber. Produce and whole grains will give you the boost you need. But you can also add beans to some of your main dishes and choose whole grain bread instead of more refined white bread.
6. Take Up Tai Chi or Yoga
Tai chi is a gentle Chinese exercise that is like meditating while you’re moving. It’s a combination of deep breathing and slow movements. But like yoga, it helps strengthen your core which can prevent falls and injuries. And yet, it’s not too strenuous for most health conditions. Many people find it very stress relieving. But you can also try yoga, which has similar effects but a different style. You won’t move quite as slowly, but you can try different types of yoga like gentle yoga or chair yoga.
Both types of exercise can improve health and wellness by:
- Improve stress
- Strengthen muscles
- Improve balance
- Increase flexibility
- Alleviate arthritis pain
These benefits can improve your well-being and quality of life and promote healthy aging.
