How To Take Care Of Your Health As You Age

How To Take Care Of Your Health As You Age
How To Take Care Of Your Health As You Age

How To Take Care Of Your Health As You Age :

  1. Focus On an Anti-Inflammatory Diet Plan

    Healthy eating plays a significant role in your overall health and wellbeing. Our bodies get much of the needed nutrients from the foods we eat; a reason health experts advise us to eat healthy and well-balanced meals every day.
    However, the body’s ability to digest and absorb most of these nutrients declines as we age. This is one of the reasons you should start increasing your intake of highly nutritious foods, especially foods rich in anti-inflammatory properties. Fresh fruits, vegetables, nuts, and oily fish are some of the best foods for this.

    In addition to focusing on an anti-inflammatory diet plan, it would be wise to restrict your intake of foods that trigger inflammation. Foods rich in trans fats, meats, white flour, and sugar should be avoided and only taken on special occasions. You might also want to watch your calorie intake, including proteins, fats, and carbs.

  2. Take Nutritional Supplements

    As mentioned above, the body’s ability to digest and process various nutrients declines as we age. This increases the risk of a nutritional deficiency, a reason health experts recommend taking vitamin and mineral supplements. Omega-3 and curcumin are some of the most recommended dietary supplements today.

    Turmeric has long been used for medicinal purposes in ancient India in Ayurveda and still is today. This is because it is rich in one key active ingredient, curcumin. Curcumin is a potent anti-inflammatory compound that helps combat and slow down symptoms of aging. It is believed to inhibit cellular senescence, which causes body cells to stop multiplying. Cellular senescence is commonly associated with disease progression and accelerated aging too. Increasing your curcumin intake, however, helps slow down these progressive processes, thus promoting longevity and good health.

    Omega-3 fatty acids are crucial for cell and brain health. With the human body unable to produce/manufacture omega fatty acids, the only way is through proper nutrition, especially by having foods rich in the same. Fatty fish, nuts, and other plant-based proteins are our only source of omega-fatty acids. You can however supplement your body’s supply of omega-fatty acids through supplements. Omega fatty acids are important for among other functions, improved heart and eye health and normal brain functioning. They also play a crucial role in healthy aging.

    Incorporating curcumin complex to your diet plan helps improve your body’s supply of curcumin and omega fatty acids for improved health. Natural black pepper also contains piperine, a compound known to improve the absorption of turmeric in the body.

  3. Stay Active

    As the saying goes, a rolling stone doesn’t gather moss.’ The same is true with anyone leading an active lifestyle and always on the move. Lack of physical activity can contribute to accelerated aging and poor health. It is still possible to keep active if you have less mobility than you used to, you just need to choose the best activities for you. It could also affect your agility, coordination, and balance, among other processes. Nevertheless, leading an active lifestyle helps boost the various body processes, making you physically and emotionally stronger. That said, it would be advisable to exercise regularly to stay fit. Aside from joining the local gym, you can get plenty of exercise outdoors, jogging in the morning, walking, cycling, swimming, and even dancing. Going on a 30-minute jog every morning is enough exercise to strengthen your muscles and bones. It helps improve your overall agility too.

  4. Get Plenty of Sleep and Rest

    Sleep can be a big deal as we get older. Most seniors suffer from sleep-related disorders and often struggle to sleep or get enough sleep. This mostly happens due to hormonal imbalances, which disrupt the body’s internal clock. With the body unable to regulate cortisol and melatonin levels, getting enough sleep can prove almost impossible. Striving to get enough and good quality sleep can help improve these symptoms. Sleep experts recommend getting at least 8 hours of sleep every day. If sleep seems elusive, you can try avoiding foods rich in caffeine and increasing your intake of foods that promote sleep. You might also want to avoid daytime naps to sleep well at night. Here are some of the reasons you should focus on getting enough sleep.

    • Sleep promotes good mood
    • Lack of sleep increases your risk of diabetes, cardiovascular diseases, obesity, and high blood pressure
    • Good quality sleep promotes healthy metabolism and strong immunity
    • Sleep makes it easier for the body to expunge toxins and toxic waste
  5. Learn To Keep Stress in Check

    Prolonged stress and depression have been shown to take a toll on one’s life expectancy. Most people that lead most of their lives stressed out live for fewer years than those that know how to manage the same. This is one of the reasons a stress-out person will seem to have aged faster than his/her agemates. That said, it is good to learn to manage stress. One way to do this is to understand you do not have control over certain things and learn to appreciate the little achievements in life. Understanding stress is only a physiological variable will help you understand life and lead a positive lifestyle. Here are a few tips and tricks on how to manage stress.

    • Identify the source of stress: Get to the bottom of the stressing factor, then figure out how to handle it. Divorce, work, unending responsibilities, and financial difficulties are some of the leading causes of stress. Looking at the stressing factors from different angles and finding a support system can help you sail through and overcome them.
    • Avoid stressing over anything you cannot control: With a clear view of stressors, it will be easy to determine what you can and cannot control. Eliminating unnecessary stressors will make your life much easier and worth living too.
    • Learn to say no. Some forms of stress result from not knowing to stand for yourself. This can be in the form of taking too much than you can handle at work or playing nice to everyone. Learn to say a NO when you feel pressed and oppressed. Do not let anyone push you to the corner just because they can or are in a position to. Learn to defend yourself to avoid unnecessary stress.
    • Avoid negative energy. Is someone constantly stressing you? Letting negative energy around you will only drain you even more. It would thus be best to stay with a few people that appreciate and understand you than hundreds who will backbite you.
    • Avoid multi-tasking. Although you might be pressed to finish several tasks and responsibilities by the end of the day, attempting to do these all at once will only stress you out. Learn to take one task at a time and only accept what you can complete within the set time.

 

 

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