We’re all familiar with the telltale signs of aging: creaking joints, deteriorating vision, slow metabolism and sluggish memory – to name just a few. According to the Centers for Disease Control and Prevention (CDC), one in every five Americans will be over the age of 65 by 2030. The CDC also mentions that adults today are not only looking to extend their lifespan, but they aspire to enjoy a healthier, more active lifestyle well into their later years.
While aging can eventually take a toll on your physical and mental wellbeing, healthy aging is not just exclusive for older generations. People of all ages are making long-term lifestyle changes to feel great from the inside out. With that being said, we’ve complied a list of top tips to integrate into your daily routine in order to stay as healthy as possible now, and throughout later years.
Incorporate Nutritional Supplements into Your Diet
Nutritional supplements contribute to adequate intake of vitamins, minerals and other beneficial compounds such as antioxidants, resveratrol and other phytonutrients to keep your cells healthy. Keep in mind, nutritional supplements are not the end-all for your diet – limiting your intake of processed foods and added sugar will also help you keep a balanced, aging-friendly diet.
Supplements (especially probiotics and those that boost energy and immunity) provide support for individuals who either live a fast-paced lifestyle or for those who might need additional help with health upkeep. Even if you are still in your 20s or 30s, it is never too early to incorporate supplements into your daily routine.
Still not sure which supplements to start taking? Here are three supplement recommendations for healthy aging:
- – Omega-3 fatty acids, such as fish oil, which assists in balancing inflammation and support joints, as well as cardiac and cognition function.
- – A multi-strain probiotic to support healthy gut bacteria, leading to improved digestion and strengthened immunity.
- – Co-enzyme Q10 is an antioxidant beneficial for cellular repair and increased energy.
Work Your Body with Strengthening Activities
While maintaining a healthy physique is a lifelong journey, it is even more imperative the older you get. One of the greatest benefits of a fitness regime is to your heart’s health. Case in point – physical inactivity is responsible for more than one in five cases of coronary heart disease.
In order to keep your body (and heart) healthy, physicians recommend exercising three to four times a week, including a mix of moderate-intensity activities and vigorous-intensity activities. These activities could include a brisk walk, water aerobics, hiking and playing tennis.
Along with the previously mentioned activities, it is also important to include strengthening exercises that work all major muscle groups. Push-ups, squats and lunges are three examples of classic exercises that tone and strengthen the entire body. The great thing about all three of these movements is that all can be modified to cater to an individual’s physical strength needs.
Be Mindful of Your Mental Health
Did you know that approximately over the age of 65 are living with a mental illness? This might come as a shock to some, but anxiety and depression rates are markedly higher than they were in earlier eras.
The most common mental health issue among the elderly is severe cognitive impairment (also known as dementia). Depression and mood disorders are also fairly widespread among older adults. Unfortunately, these mental health issues often go undiagnosed and untreated because older adults are more likely to report physical symptoms than psychiatric complaints.
For those who might be concerned about their own or a loved one’s mental wellbeing, be mindful the following mental illness triggers:
- – Physical disability
- – Long-term illness ordementia-causing illness
- – Change of environment (like moving into assisted living)
- – Loss of a loved one
- – Medication interactions
- – Alcohol or substance abuse
- – Poor diet or malnutrition
To conclude, the above tips are merely a roadmap for aging gracefully both physically and mentally. We know there are many other ways that one can embrace their mature years. However, one should always try to maintain a combination of nourishing eating habits, a balanced fitness routine and awareness of mental health illnesses for healthy aging.
For those who are looking to take their healthy aging game plan to the next level, OsteoStrong is a wellness solution that is scientifically proven to dramatically and painlessly increase bone density in just a few months. To learn more about maintaining your physical health, find an OsteoStrong near you. First session is on us!