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8 tips for healthy aging

Updated: Feb 3, 2022

1. Be kind to your mind, body, spirit and emotions by practicing breathing techniques:

Mindfulness is about acceptance and living in the moment by focusing on the present. Practicing mindfulness has many proven health benefits that can help you age better, including:

· improved focus

· better memory

· lower stress

· improved emotional reaction

· relationship satisfaction

  • increased immune functioning

To practice mindfulness, try: Meditation, yoga, tai chi, coloring

2. Exercise daily:

Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood.

The Department of Health & Human Services recommends that adults do:

2.5 to 5 hours per week of moderate-intensity exercise, 1.25 to 2.5 hours per week of vigorous-intensity aerobic exercise, or a combination of the two

muscle strengthening activities of moderate intensity or greater, that involve all major muscle groups, two or more days per week

3. Manage your eating with a dietician:

Healthy foods are the way to go when it comes to aging gracefully. The Dietary Guidelines for Americans recommends that you eat:

fruits and vegetables, either fresh, frozen, or canned, lean protein, such as fish and beans

at least three ounces of whole-grain cereals, breads, rice, or pasta every day

three servings of low-fat or fat-free dairy, such as milk, yogurt or cheese that are fortified with vitamin D

healthy fats

Avoid using solid fats for cooking and use oils instead. Stay away from processed foods, refined sugars, and unhealthy fats.

You should also keep your salt intake to a minimum to keep your blood pressure down.

4. Watch consumption

Smoking and alcohol have both been shown to cause premature aging and increase the risk of disease.

Quitting smoking isn’t easy, but there are resources available to help you quit. Speak to a doctor about how to quit. As for alcohol, limit your intake to the recommended amount to avoid health risks. That’s one drink per day for women and two drinks per day for men.

5. Good Sleep

Good sleep is important for your physical and mental health. It also plays a role in your skin’s health.

How much sleep you need depends on your age. Adults over 18 should aim for seven to eight hours of sleep every night.

Getting enough sleep has been proven to:

· lower the risk of heart disease and stroke

· reduce stress and depression

· lower the risk of obesity

· reduce inflammation

· improve focus and concentration

6. Drink plenty of water

Drinking enough water helps keep you regular and improves your energy levels and brain function. Coincidentally, it’s also been proven to help keep skin healthier and reduce signs of aging.

· your thirst

· your activity level

· how often you urinate and move your bowels

· how much you sweat

· your gender

Speak to a doctor if you have questions or concerns about your water intake.

7. Take care of your mouth

Not taking care of your teeth not only ages your smile, but also puts you at risk for gum disease, which has been linked to heart disease, stroke, and bacterial pneumonia.

Along with proper oral care, it’s important to see a dentist regularly.

According to the American Dental Association, a dentist can spot signs of nutritional deficiencies, infection, cancer, and other illnesses, such as diabetes. They recommend brushing twice a day, flossing once a day, and using a mouth rinse.

8. See a doctor regularly

Seeing a doctor regularly can help the doctor find problems early or even before they start. How often you see a doctor depends on your age, lifestyle, family history, and existing conditions.

Ask your doctor how often you should go in for checkups and screening tests as you age. Also, see a doctor anytime you experience concerning symptoms

Though aging is inevitable, some people find it difficult to deal with the changes that come with getting older.

If you’re worried about your health, are having trouble feeling positive about aging, or worry that you’re not aging well it’s important to reach out for help.

Talk to someone you trust, such as a family member or close friend. Professional help is also available through a doctor or a counselor.

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