How to stay healthy as you age

Collaborative Post | We understand that the prospect of aging can be daunting and while an inevitable part of life, it is not one many relish.  Unfortunately, we can’t turn back the clock. But we can keep our body and mind healthy to combat the ageing process.  Read on as we explore some useful methods to help you stay healthy as you get older.

Photo by Vitaly Gariev on Unsplash

Stay hydrated

This is obviously something that is important regardless of how old you are. Notwithstanding that, aging can cause hydration issues that you may not have encountered in your younger years.

The older we become, the weaker our thirst sensation gets. This can lead to dehydration without you fully understanding how thirsty you are. Certain medications that you may need to take can also dehydrate you.

We recommend that you aim for between 2.5-3 litres of water each day, but not all in big sittings. Remember to spread your water intake out over the course of the day, even if you don’t necessarily feel that thirsty.

It’s important that the water coming out of your tap is healthy. Use a whole house filtration system for clean, safe water.

Exercise

You may not be as athletic as you were in your twenties, but continuing to exercise is a brilliant way of keeping your body as young as possible.

In a weekly routine, aim to try and do strength training, cardio, and some stretching/yoga to keep yourself flexible and fit.

Why exercising helps you as you age:
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Muscle mass can decrease by up to 3-8% each decade after you reach the age of 30. This is known as sarcopenia, which strength and resistance training can fight against.
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• Bones lose density with age, but exercise slows bone loss and stimulates bone-forming cells.
• Aerobic exercise lowers blood pressure and improves circulation, which helps prevent heart disease and improves levels of cholesterol.
• Joints stiffen, but regularly stretching out can boost your flexibility, balance, and coordination.
• Exercise keeps the brain healthy and is associated with a reduced risk of dementia and Alzheimer’s.

Eat clean

By no means remove all the sweet treats out of your life, but aim to eat a good and healthy balanced diet.

Consuming protein aids recovery, particularly useful after exercise. Fruit and vegetables provide fiber to help with digestion, while healthy fats like avocado and olive oil keep the brain and heart healthy.

It doesn’t have to be boring, here’s a few delicious healthy meal ideas you could try out:

Chicken stir-fry with bell peppers, onions, mushrooms, and brown rice.
Salmon and spinach omelette.

For vegetarians:
Eggs and avocado on toast, with some cherry tomatoes and pumpkin seeds.
Sweet potato stuffed with lentils and vegetables and some greek yoghurt on the top.

Drink alcohol responsibly

If you’ve recently retired, you will have significantly more time on your hands.

Without the responsibility of a routine and work, you may find yourself tempted to drink more alcohol. However, with liver efficiency decreasing with age, alcohol can stay in the bloodstream for longer.

Alcohol-free days are important for overall health and mental clarity. Try to limit drinking to 1-3 nights a week, and aim to not go over the UK recommended amount of 14 units per week.

Get quality sleep

You might have heard people describe sleep as a superpower before, and they aren’t wrong!  Sleep has a plethora of benefits. It improves cognitive function, heart health, brain health, and reduces the risk of heart disease, type 2 diabetes, dementia, and breast and colorectal cancer.  It also ensures you stay happy, avoid mood swings, and feel good mentally.

Aim to get 7-9 hours of undisrupted sleep in a darkened room without noise distractions.
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To maintain effective sleep hygiene, go to bed and wake up at the same time each day and avoid big meals and screens too close to the time you go to sleep.

Stay socialising

Socialising with friends and family is important. Not only is it an enjoyable use of time, but it also serves a number of perks.  It stimulates the brain, keeping it active and maintaining cognitive function. Regular conversations keep your memory and attention sharper.

Spending time with people you are close with prevents feelings of loneliness and isolation, helping with mental health.  It can also encourage healthy activities, such as going to the gym or walking.

Conclusion

Staying active, healthy, and social helps you combat the symptoms of age. Hopefully this has been helpful in one way or another.
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While it’s important to take care of yourself as you age, that doesn’t mean you have to be too regimented. Still make time for the things you enjoy that may not be as healthy, but remember moderation is key!


Disclaimer: this is a collaborative post.