Rapid aging is the bane of older people. In just a few years you suddenly look so much older that your friends and relatives tend to remark about that. While aging is a natural and inevitable process, it may help to do your bit to slow it down a bit. Make it more gradual. While good genes tend to be key, you can do your bit by making a number of healthy lifestyle choices as put out by the author in the article below. Team RetyrSmart
Move to the slow track on aging. Make these healthy lifestyle choices
Good genes are one thing, but you can also help game the system and age gracefully with these healthy lifestyle choices.
- Eat omega-3 fatty acids
These nutrients found in foods such as fish and flaxseed are important components of the membranes that surround each cell in your body. They have been shown to boost brain function, decrease inflammation, build and repair cell membranes, and aid with stress management, while also staving off other issues. Find them in fish and other seafood – cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines in particular. Also in nuts and seeds, like flaxseed, chia seeds, and walnuts, as well as their oils.
- Drink enough water
Dehydration can cause fatigue, foggy thinking, headaches and constipation, all signs of aging. A hydrated brain is a healthier brain and a hydrated gut is a healthier gut.
- Don’t forget your B vitamins
The family of B vitamins is a great supporter for cognitive function and other protective measures as well. While the big three: Folate, B6 and B12 are the golden triplets, all B vitamins are important.
Folate: Fruits and vegetables, whole grains, beans, breakfast cereals, and fortified grains and grain products.
Vitamin B12: Animal products (such as fish, poultry, meat, eggs, or dairy); it is also found in fortified breakfast cereals and enriched soy or rice milk.
Vitamin B6: Fortified cereals, beans, poultry, fish, and some vegetables and fruits, especially dark leafy greens, papayas, oranges, and cantaloupe.
- Keep your brain brawny
The average brain shrinks by approximately five percent every decade after the age of 40; but aerobic exercise significantly helps maintain volume. Along with improving regular healthy aging, exercise has implications for the prevention of aging-related neurodegenerative disorders such as Alzheimer’s and dementia.
- Keep your brain active
Any mentally stimulating activity should help to build up your brain. Read, take courses, try “mental gymnastics,” such as word puzzles or math problems. Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts
- Devour delicious anti-aging foods
Research continues to shine the light on particular foods that appear to have anti-aging potential. Mushrooms are one, see: Mushrooms found to be unusually packed with anti-aging potential Likewise, blueberries could help fight Alzheimer’s disease.
- Embrace muscle mass
By the time we hit 50, the average adult will lose 15 percent of lean body mass, which is replaced with fat mass. A higher fat mass opens the door for things like diabetes and heart disease. As well, less muscle means one is more likely to falling. beans, nuts, seeds, wild fish, chicken and avocado can be key as the body ages. Weight-bearing exercise and yoga support muscle strength and flexibility
- Keep your gut happy
Most of the immune system lives beneath the gut lining, so keeping the gut healthy is crucial for keeping the immune system strong to fight disease. For plant-based options, fermented foods are great for gut and immune health. More sauerkraut and kimchi please!
- Remember your C and E
Vitamins C and E, as well as other antioxidants found in the rainbow of fruits and vegetables, all work to support the immune system. A good source of vitamin E is nuts and seeds; C is abundant in citrus, peppers, kiwi fruit and more.
- Remember the virtues of vitamin D
Not only do many people spend less time in the sun as they age, but our ability to synthesize the “sunshine vitamin” through the skin decreases with time as well. D is important for the immune system, fends against cancer, and is good for bone and heart health.
- Watch the carbs and sugar
Spikes and crashes from sugar and simple carbs cause dips in energy and mood, cravings for sugar and carbohydrates, interrupted sleep and speedier aging. Skipping processed foods and sugars and waiting a few hours between meals to allow blood sugar to balance also helps. Fibre too helps to balance blood sugar.
- Don’t forsake the healthy fats
Not only do healthy fats satisfy hunger so well, but they have a host of other benefits, like building healthy hormones. So, fill up on avocados, salmon, nuts, seeds, olives, olive oil, eggs, et cetera. Just remember that while they are healthy, they are also caloric.
- Spend time with the trees
This is good for anyone, of any age. Nature does wonders for the brain and spirit.. Even just a walk in the park or a five-minute nature break can have tremendous results.
- Feed your hormones with happy thoughts
Dark thoughts and a negative attitude prompt stress hormone, which work against hormone and neurotransmitter health. The fix here? Think happy thoughts. So, remember that when all else fails, keep calm and carry on.