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Healthy Aging: How to Improve Your Lifestyle in 30 Days
The eternal quest for the “Fountain of Youth” has been going on for years in various cultures, and the search continues today.
In fact, we start aging from birth, and with the obesity epidemic in childhood and adolescence, problems with plaque buildup and other medical problems appear in younger and younger people. So much so that, for the first time ever, life expectancy is falling to the point that some young people today are not expected to live as long as their parents.
So how you treat your body throughout your life will determine how healthy you are in your youth and later in life.
So, what are the answers to the questions about healthy aging and longevity? Is there anything that can really help?
No matter what you have done in life so far, there is hope for improvement. With the latest advances in antiaging research, you can start making changes today to live a healthier lifestyle and help reverse the less healthy choices of previous years.
Here are 5 ways to make changes for healthy aging:
1. Quit smoking. I know it’s easier said than done, but smoking shortens your life and reduces your quality of life, especially as you age. Lung cancer, chronic obstructive pulmonary disease and other lung diseases, heart disease and cardiovascular disease are all leading causes of death. Did you know that within 48 hours of quitting smoking, many symptoms disappear and your body begins to heal the damage done? If you have been a smoker for most of your life, your risk is increased, but you can significantly reduce your risk by quitting smoking today.
2. Get enough sleep. Most of our body’s recovery and regeneration processes occur during sleep. By getting 7-9 hours of sleep each night, your body has the opportunity to recover from any stressors it experiences and readjust its natural balance. The older we get, the slower our bodies recover from the things we took in our youthful strides. So go to bed an hour earlier and your body will thank you for it.
3. Eat a balanced diet and take supplements. Nutrition plays a key role in healthy aging and longevity. Making sure you get enough protein, minerals and vitamins, while reducing your animal fat intake, will help maintain good health. In North America, the average person consumes far more animal fat, sodium and sugar than is healthy. This is why obesity has become a major health problem in our culture. Aging isn’t so good if you’re overweight, because the extra pounds put stress on your joints, endocrine system, and heart. To live a long and healthy life, you need to get your weight back into the normal range and make sure you’re getting proper nutrition.
4. Exercise daily. As you age, your bones start to lose density and you lose muscle mass. One way to combat this process is to stay active. Weight-bearing exercise, such as walking, has been shown to help reduce bone and muscle loss, so you should be walking every day to stay healthy. This not only helps your bones, but also your cardiovascular system. As you get healthier, increase the intensity of your workouts. Perhaps hiking is a good option. Cycling and swimming are also great cardiovascular exercises that work your joints better than jogging. No matter what you choose to do, if you want to enjoy the present and/or later years, it’s important to get up and do something.
5. Keep your brain healthy. No matter how healthy your body is, if you haven’t kept your mind active, you won’t be enjoying your old age. One of the biggest mistakes people make in retirement is not completing tasks that require problem solving and memory. Do the daily crossword puzzle, jigsaw puzzle, or other strategy game in the local newspaper. Take up a hobby that requires brains. Woodworking is a hobby that isn’t just relaxing for some, it requires you to plan and assemble things. Sewing and crafts have the same benefits. Take supplements designed to maintain brain health. Ginkgo, flax, flaxseed, and many other natural ingredients are known to support brain health.
No matter your current health status, you can get healthier and healthier. Make one daily change to your health and longevity goals, and you’ll find that in just a few weeks, you’re feeling younger every day.
Here’s the Healthy Aging Profile I want you to complete so you know where you stand. (Rate yourself on a scale of 1 to 5)
1=never 2=rarely 3=sometimes 4=often 5=always
1. I have an exercise program or physical activity program to maintain good health
2. I eat healthy and have positive attitudes and expectations in life
3. I sleep 7 to 9 hours a night on a regular basis and fall asleep easily
4. I take daily supplements and vitamins for a healthier heart, brain and body
5. I do not smoke cigarettes or secondhand smoke
6. I will have regular physical exams and blood tests as part of my personal health plan
7. I am within a healthy weight and have a BMI of 25 or less (see BMI calculator)
8. I often relax and deflect stress to avoid internalizing negative emotions
9. I follow specific medical advice for any illness I have and focus more on the good than the negative complications
10. I have a network of friends and/or relatives who can provide emotional support, fun and camaraderie
11. How are you? What is your total score?
For each of these questions, the person with the best Healthy Aging profile tended to be rated as a 5. Don’t worry if you don’t get all 5, you can improve your score and your healthy aging profile in each of these areas.
If you want to do something to improve your lifestyle, now is the time. Just pick 1 area for which you don’t have 5 points and commit to working on that 1 item within the next 30 days. Write down what you will help in that particular area, and if you’re really serious, ask an accountability partner to come in and assist you in sticking to the plan. Then I want you to see the difference in your life.
Remember, choose 1 and get started today!
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