By the time you enter your 30s, you are overwhelmed by the thought of getting those wrinkles on your face and losing the energy to keep yourself fit. Your mind might be filled with thoughts of confusion and restlessness. Don’t you worry! Certain lifestyle changes can help you age gracefully without losing your identity in the crowd. While dreading some wrinkles and sagging isn’t uncommon, there’s so much more to ageing than just trying to look like 20-something. A better check at your physical and mental health to live your best life reduces a lot of your weariness. Like a bottle of wine, you can get better as you age with the right care.
Here we come up with 5 tips on growing old safely. Read on to find out what to do and what not to do on your quest to age happily.
Be kind to your skin
Your skin is the first visible sign of ageing. Taking good care of your skin should be the utmost priority on your quest to age gracefully. If you treat it with care, it can better protect your body from the harmful elements, regulate your body temperature, and provide sensation. Hydrating your skin is by far the best remedy to keep the texture of your skin.
Wearing sunscreen and protective clothing when the outside becomes essential for the prevention of skin-related diseases. Drinking enough water does wonders health-wise apart from moisturising skin. It helps to improve your energy levels and brain function. Your intake of water should be aligned with your thirst, activity level, how often you urinate and move your bowels and how much you sweat.
Exercise
Regular exercise significantly lowers the risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood. Adults should engage in 2.5 to 5 hours per week of moderate-intensity exercise. Some aerobic exercises including walking, swimming, dancing or cycling have maximum input in maintaining good health for a graceful old age.
Muscle and bone-strengthening exercises can be performed using weights or resistance bands. Older adults should also focus on activities that include balance training in addition to aerobic and muscle strengthening exercises.
Mind your diet
Diet is one of the guiding factors of ageing as well as your strength and mood. Healthy foods are the way to go when it comes to ageing gracefully. Eating fruits and vegetables, either fresh, frozen, or canned, lean protein, such as fish and beans at least three ounces of whole-grain cereals, bread, rice, or pasta every day. A healthy diet demands avoidance of solid fats for cooking and promotes the use of oils instead. While resolving to a healthy diet, stay away from processed foods, refined sugars, and unhealthy fats. You should also keep your salt intake to a minimum to keep your blood pressure balanced.
Not taking care of your teeth not only ages your smile, but also puts you at risk for gum disease, which has been linked to heart disease, stroke, and bacterial pneumonia. Along with proper oral care, it’s important to see a dentist regularly. A dentist can spot signs of nutritional deficiencies, infection, cancer, and other illnesses, such as diabetes.
Mental health matters
Your mental health is another driving factor for your ageing. A young mindset never grows old. To feed your mental health with nutrients of positivity and happiness becomes the utmost importance. Being happy and keeping your stress level in balance goes a long way in helping you live and age well. To keep your mood elevated, spend time with friends and loved ones. Meaningful relationships and a strong social network improve mental and physical well-being and foster longevity. Don’t forget your furry loved ones as having a pet has been linked to lower stress and blood pressure, reduced loneliness, and better moods.
Get yourself engaged in things you enjoy doing. Taking the time to engage in activities you enjoy will fuel your happiness to the maximum. Pause some moment to spend time in nature, pursue your hobby or venture a new one, volunteer in whatever brings you joy. A sedentary life increases the risk of chronic illness and early death.
Another factor that snatches your mental space is stress. People have different coping skills; while some are better equipped at dealing with stress, some remain devastated. A positive approach to lessen or deal with your stress is another step towards a graceful old age.
The effect of stress on physical health is numerous. Try acquainting some relaxation techniques, such as meditation, breathing exercises, and yoga to your routine to deal better with stress for better mental health and prosperous and meaningful life.
Take time for rest and recreation
As much as active actions and mindful maintenance is necessary, a good amount of rest and recreation is also equally necessary. Special mention may be made about the benefits of good and sound sleep.
Good sleep is directly related to both physical and mental health. It also plays a role in maintaining good skin. On average, adults over 18 should aim for seven to eight hours of sleep every night. Getting enough sleep has been proven to lower the risk of heart disease and stroke, reduce stress and depression, lower the risk of obesity, reduce inflammation, improve focus, concentration and promote a good memory. Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout your life. Evidence shows that people who engage in hobbies, leisure and social activities are happier, experience less depression, and live longer.
Mindfulness is another way to connect to your higher self. It is about acceptance and living in the moment by focusing on the present. Practising mindfulness has many proven health benefits that can help you age better, including improved focus, better memory, lower stress, improved emotional reaction, relationship satisfaction and increased immune functioning.
As you keep hustling about to give a shape to your career, your health is of utmost importance. The right kind of care, both physical and mental, mindful eating and the right kind of exercise can go a long way in ageing gracefully. Apart from the necessary precautions and better lifestyle, visiting a doctor once a year for a whole-body checkup becomes essential. Seeing a doctor regularly can help the doctor find problems early or even before they start. Apart from the necessary requirements, people who maintain a positive attitude about ageing live longer and may recover better from a disability. Ageing is inevitable and learning to embrace it can make all the difference.