Aging - for some this is a scary thought. There are images of walking canes, dentures, difficulty getting in and out of chairs, frequent doctor visits, and the list goes on. Sadly, this is a reality or many older people. But this does not have to be the case at all! As we age, there are things we can to do grow older gracefully.
Here are some tips that can help achieve that goal:
- Have a regular exercise routine. Research reveals that exercise has wonderful benefits for those who are maturing in years. One study, for example, reveals that adults between the ages of 55 and 79 with longstanding exercise habits had the immune systems of much younger adults. It has also been found that exercise can slow down the biological clock and keeps the brain “young” (by enhancing mood, energy, attention and memory).
- Keep your brain active. Not only is it important to keep your body active, but it’s essential to also exercise your brain. Engaging in activities that challenge the brain is important as we age. This can include taking a course online or in the classroom, learning a new craft, reading books on a regular basis, and other practices to keep the brain active.
- Have a healthy diet. There is conclusive evidence that diets rich in vegetables, fruits, nuts, cereals, and unsaturated fats, protect the brain from aging. These foods also reduce the risk for various diseases such as diabetes, high blood pressure. etc. In addition, a healthy diet can also help the skin, increasing it’s elasticity and contributing to reduced wrinkles.
- Get proper sleep. Sleep is important at all stages of life. But since we’re talking about the older years of life, in order to function optimally during this time of life, it’s essential to get as much quality sleep as possible. Realistically we know that this can be challenging as we age because of changes in our internal body clock (known as circadian rhythm), reduced production of melatonin, various and health conditions, etc. If you are having trouble sleeping, there is research that shows that the following things may help improve your sleep.
- Avoid substances that impair sleep such as nicotine, alcohol, caffeine, to name a few. Also, do not eat close to bedtime, allowing at least 3 to 4 hours between your last meal and when you climb into the bed.
- Use your bed only for sleeping so that your mind associates bed with sleep. Avoid doing things such as watching TV, reading, working on your computer, scrolling through your phone while you are in your bed.
- Develop a bedtime routine that will relax you before going to bed such as reading inspirational books, listening to calming music, taking a warm bath or even praying.
- Have a regular schedule where you go to bed and wake up each morning around the same time each day. And, try your best not to nap during the day. If you do have to nap, try to do so before noon, which will reduce the likelihood that your sleep at night will be disrupted.
- Avoid substances that impair sleep such as nicotine, alcohol, caffeine, to name a few. Also, do not eat close to bedtime, allowing at least 3 to 4 hours between your last meal and when you climb into the bed.
- Maintain good social connections. Older people who have strong social ties are less likely to experience social isolation and loneliness. Studies show that being lonely and not having a good social network can increase the risk for heart disease, depression, anxiety, cognitive decline and other physical or mental challenges. It is important to keep up with family members and friends through calls, emails, texts, and visits. Being actively involved in community groups and church can also contribute significantly to maintaining good social connections.
- Develop a positive outlook on life. Studies reveal that one’s outlook on life can have a significant impact on aging. For example, it has been found that older adults with an upbeat attitude develop significantly fewer difficulties with tasks of daily living and mobility problems than their peers who are less optimistic. There is also evidence that an optimistic perspective on life is connected with various aspects of successful aging which include spirituality, community engagement, emotional well-being and physical health.
These are just a few of several things that can help us as we grow older. No matter your age, it is never too late to incorporate these habits. In this way, you can increase your chances for aging gracefully!
References
1. Nutrients. Feb. 2002. 14(3); 564.
1. www.sleepfoundation.org
2. 2023 National Council on Aging, Inc.
4. www.webmd. Is your diet aging you? September 2014.
5. www.chartwell.com. (2018) Why a positive outlook on life and aging is good for your health.
6. Jordan P. Lewis, et al. Oct. 11, 2013. The importance of optimism in maintaining healthy
aging in rural Alaska. Sage Publications.
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