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What Can I Do To Age Healthier?

Growing older is an exciting thing, despite how daunting it may seem. Growing older through new decades and life stages is a gift! A question most of us ask ourselves when we start to consider our age is, “What can I do to age healthier?” Well, many of the answers lie in nutrition. Good nutrition is one of the best ways to age healthily, along with regular exercise and proper sun protection. Here are some simple and achievable ways to ensure your body a healthy journey through the decades. 

Some top tips to help you to age healthier:

Drink plenty of water 

The most obvious tip starts the list! As we age, our kidney function begins to decline. One great way to help our kidneys to process toxins properly as we age is to drink lots of water. Keeping hydrated also helps with bowel function, oral health, mental alertness, and healthy skin. Start your day with a large glass of water, and drink a glass every hour throughout the day. 

Choose foods high in antioxidants

You’ve likely heard a lot about antioxidants, especially if you’ve been thinking about how to age healthily. Antioxidants fight against free radicals, which like to ravage our cells and cause signs of aging. The aesthetic benefits of antioxidants are one thing, but reduced risk of dementia, heart disease, and vision issues are even better reasons to up your intake of antioxidants. Choose these foods:

•Blueberries

•Dark chocolate

•Green tea

•Beans

•Red wine (moderately, of course)

•Broccoli 

Don’t forget the fiber 

Fiber is very important for many reasons, for one, we know that it helps our bowels to move freely and regularly. Fiber has also been linked to reduced risk of diseases such as cancer and heart disease. A diet full of healthy fiber can help to keep your weight at a healthy level as you age, and can prevent issues such as constipation. Choose these foods:

•Oats

•Fresh fruits

•Whole grain bread and pasta

•Lentils

•Beans

•Peas

•Berries

•Avocados 

Take care of your bones 

The density of our bones decreases as we mature. This loss of mass can lead to issues such as Osteoporosis and painful movement. One of the best ways to ensure your bones stay as strong as they can for as long as they can, is to exercise regularly, and to consume enough calcium. Women especially, must take care of their bones as they age, as they are more prone to bone-related issues. Choose these foods:

•Cheese

•Yogurt

•Fish

•Almonds 

•Kale 

•Spinach 

Eat healthy fats

Healthy fats are great to include in your diet because they provide Omega fatty acids. Omega fatty acids keep the skin cells healthy and hydrated, giving you a youthful glow. Healthy fats are also great for appetite regulation and satiety. Choose these foods:

•Oily fish such as salmon

•Nuts and seeds

•Avocado

•Extra virgin olive oil

Fresh fruits and vegetables are key

As we age, our body’s need for key nutrients, like Folate, Calcium, Iron, B vitamins, Potassium, fiber, grows. The list goes on! As we mature, these nutrients are crucial for our bones, eyes, digestive system, skin, and muscles to stay strong and functional. A diet high in fresh fruits and vegetables is the best way to ensure we are getting enough of these vital goodies. Unfortunately our food supplies are depleted, so finding healthy supplements are very important. Consult your doctor before adding anything new to your diet. Fresh produce, quality proteins, complex carbohydrates, and healthy fats, should be the basis of all your meals.

Limit alcohol consumption 

Enjoying your favorite alcoholic beverage here and there is perfectly fine, but regular or heavy drinking is one real way to ruin your healthy journey into older age. Regular alcohol consumption takes a heavy toll on the liver, no matter what age you are. However, as we get older, the rate at which our liver processes alcohol slows down, which means the alcohol spends longer in the liver, causing further damage. Not only does alcohol attack the liver, but it also dehydrates the skin, increases the risk of cognitive issues such as Alzheimer’s. 

Summary 

Taking care of your body and mind through proper nutrition is a fantastic way to increase your chances of enjoying a healthy ride into old age. Stay hydrated, choose fresh produce and nutrient-dense foods, and keep alcohol to an occasional treat. 

Taking care of your body and mind through proper nutrition is a fantastic way to increase your chances of enjoying a healthy ride into old age. Stay hydrated, choose fresh produce and nutrient-dense foods, and keep alcohol to an occasional treat.