As we age, it seems that living a healthy lifestyle gets increasingly difficult. I frequently get asked by my patients: what can I do to be more healthy? The good news is that a few minor changes can make a significant impact.
There are lots of things that can be done to promote healthy aging. Of course, we all age every day; but as you look around, you’ll likely notice that some people appear younger than their actual age, while others look much older than their years.
Good habits for healthy aging
Start by eliminating destructive activities and habits. Don’t smoke cigarettes and limit alcohol consumption. Get an appropriate amount of sleep (at least 6-7 uninterrupted hours) every day. Strive to maintain an ideal body weight with these healthy eating tips:
- Eat five servings of fruits and vegetables daily.
- Limit your intake of carbohydrates.
- Consider fasting regularly or try intermittent fasting. Intermittent fasting includes going 16 or so hours every day without eating while focusing your eating time in an eight-hour window, preferably not eating for at least two hours prior to sleep.
Don’t forget to practice good dental hygiene and strive for regular bowel habits.
Exercising for healthy aging
Another component of healthy aging involves staying active. Strive for regular exercise, ideally outdoors, and aim for walking 3-5 miles a day Regular exercise is great for depression and cardiovascular fitness. During inclement weather, consider using a stationary bicycle, treadmill, or elliptical trainer. Some people thrive on swimming, which is also a healthy alternative.
Just remember, movement is key and most aerobic activities will provide health benefits for the aging body. It can also be helpful to add low weights and resistance training. This type of exercise helps prevent osteoporosis and improves cerebral circulation. It can also boost muscle growth and has been show to even boost libido.
Keeping your immune system healthy
One of the primary concerns that arise as we age is a compromised immune system. There are several activities you can engage in to improve the immune system. These include:
- Regular exercise
- Sexual activity (especially if associated with orgasm; learn more about the O-Shot and P-Shot)
- Practicing mindfulness and gratitude
- Having a positive attitude
Additionally, antioxidants and an anti-inflammatory diet helps to boost the immune system. With the current threat of COVID-19, it certainly is beneficial to take opportunities to boost your immune health.
Keeping a Healthy Mind
Our bodies aren’t the only things we need to keep in shape. Healthy aging also involves keeping the mind sharp. There are five things that have been shown to increase the number of memory neurons in the brain. Try
- Dark chocolate
- Resveratrol ( the grapeseed factor found in French red wine ),
- Aerobic exercise
- Regular sexual activity (Who knew that?!?!?!)
Other Tips for Healthy Aging
Some dietary supplements can also help to promote the elimination of inflammatory compounds in the body:
- CoQ 10
- Vitamin C
Additionally, vitamin D3 has been shown to decrease risks for osteoporosis and colon cancer with blood levels of 50-75ng/ml. Calcium supplements may also help to prevent osteoporosis. Soluble and insoluble fibers are beneficial for heart and colon health.
Don’t forget that enjoying a healthy life means taking part in fulfilling experiences and living each day to its fullest. Rest is essential, but don’t forget to dance and sing. Every day. Skip. Laugh. Do all the things that bring you joy. Practicing affirmations may also help improve your self-esteem and outlook on life.
Using HRT as part of healthy aging
For those who are experiencing perimenopause, menopause, or andropause it is vital to maintain a healthy hormone balance. The American College of Obstetricians and Gynecologists recommends that menopausal women take HRT (hormone replacement therapy) unless there is a specific contraindication (and there are not very many). Women who choose HRT can reduce their risk of death from preventable disease by as much as 50% compared to women who don’t take hormone replacement therapy (HRT).
Some HRT options are better than others. It does matter what you take and how you take it. Subdermal hormone pellets provide maximum benefit with little risk. Many prominent health organizations, such as the North American Menopause Society, the International Menopause Society, the European Menopause and Andropause Society, the International Society for the Study of Women’s Sexual Health, and others all highly recommend hormone replacement for aging women (and men). Mostly, the majority of men and women who do take proper hormone replacement therapy report feeling better. These hormones, when taken properly, can drastically reduce the risk of heart attack, stroke, breast cancer, colon cancer, Alzheimer’s disease and osteoporosis.
Contact Vibrant Life today to find out more about how we can help you with healthy aging.