We are all getting older. And, the older we get, the more likely we are to suffer from one or more chronic conditions, everything from joint pain to cancer. Consumer Reports recommends ways to stay healthy and feel better longer, as you age. It’s all about exercising frequently, eating well, getting enough sleep, and staying socially engaged.
Of course, many good things come with age. Being older means being wiser. It also usually means being happier. But, a lot happens as to your body as you age. Avoiding alcohol, not smoking and keeping a healthy weight, along with exercise, eating well, good sleep and social engagement can slow down the aging process and improve every aspect of your health.
How to care for your aging body?
Your heart: Minimize your risk of a heart attack and heart disease. Keep your blood flowing efficiently. Exercise and healthy eating can help a lot. Don’t smoke. Get a good night’s sleep and a maintain a healthy weight.
Your brain: Minimize your risk of dementia. By the time you’re 50, you likely will experience some cognitive decline, including slower processing of information. Your eyesight and hearing can also begin to fail. But, you are likely to be more creative and productive as you move into your 50s and 60s because of all the knowledge and wisdom you have accumulated.
According to the CDC, you might be able to delay or prevent dementia by being good to your heart. Again, exercise, not smoking or drinking alcohol, and eating a Mediterranean diet can make a difference. So can having a positive outlook about growing older and feeling useful.
Don’t bother taking supplements. There’s no evidence that they help in otherwise healthy individuals, and there’s evidence that certain ingredients found in some supplements can be dangerous to your health.
Your digestive system: Keep your gut and liver working well. Your liver helps to keep toxins out of your body. And, when your gut is working properly, you have regular bowel movements. You keep constipation and reflux at bay.
To address digestive issues, you should try changing up your diet. Foods with fiber, such as avocados and oats, could be helpful. If you have GERD, try stopping drinking alcohol, not smoking and having dinner early so that your food is digested before you go to sleep.
Your hormones: Focus on maintaining growth and sex hormones, which tend to diminish as you age. That can mean you also lose muscle and bone strength. As you lose growth and sex hormones, you might also lose some energy, sleep less well and have less of a sex drive.
Again, both aerobic and strength exercises can help increase your growth hormone and testosterone levels, along with a good night’s sleep.
Your muscles and bones: Focus on maintaining muscle and bone strength, as well as keeping your balance and endurance. By the time you’re in your late 30s, you will begin losing bone and muscle strength. However, if you exercise regularly, you can hold onto a lot of that strength. And, you can also keep your endurance. Balancing exercises are also helpful.
Eating more protein and calcium can help with muscle strength and bone health. You can get protein from quinoa, nuts, lentils and soy as well as from seafood, poultry and meat.
Your skin: Take care of your skin. Most people will see signs of aging under their eyes with a loss of collagen as they age. You might also get sun spots. No matter what your skin color, sunscreen is really important. You might also try using retinoids at night. They will dry out your skin, while encouraging production of new skin cells and boosting collagen.
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