A Strategy For Healthy Aging
If you were to ask a group of people if they want to live to be 100 years old, most of them would likely say no, if they gave it a bit of thought. This is because most people equate that level of advanced age with illness, disease, immobility, and loss of basic freedoms such as driving or living independently. However, if you asked that same group of people if they would like to live to be 100 if they feel great and have full mobility and cognitive function and are not riddled with chronic disease or illness, most people will say yes! You see the key to healthy aging is not “lifespan” but is instead a relatively new term called “health span”. Your health span is how long you live feeling great and being in good health. So, when we talk about healthy aging, we are talking about health span and what you can do to extend your health span.
According to a study published in the Journal of the American Medical Association (JAMA) in 2015, over half of adults in their mid to late seventies take 5 or more prescription medications and for those in their mid to late 60’s, that number is almost as high. As a healthcare provider who has worked the last decade taking care of patients with chronic disease, I can tell you it feels like those numbers are low.
The current research on healthy aging is fascinating and can get very in depth, but for this blog we will focus on the basic things you can do to increase health span not just lifespan. So, for those who would rather spend money in late life on the things they really care about than on five to ten or more prescription medications, and for those who want to feel great as they age and not spend all their time in healthcare clinics, here are some practical tips and strategy for aging better.
First, and probably the most important, is focus on nutrition for healthy aging.
Limit processed foods to rare occasions and eliminate sugary beverages.
If you drink soda or juices regularly, stop.
Drink plenty of water each day.
Reduce sugar intake.
Prepare and cook more of your meals at home.
Focus on eating a well-balanced but diverse diet that is full of nutrient dense foods that will support bone health with calcium and vitamin D and brain health with omega-3 fats and antioxidants, and immune function with foods high in vitamin C and zinc.
Enjoy bright colorful vegetables and fruits as well as meat, nuts, and seeds.
When you eat dairy, choose full fat and if possible, grass-fed.
When you eat grains, choose whole grains. If you love bread, choose sourdough, and try to buy it from a bakery where it hasn’t had 26 ingredients added to it. Bread should just have 4 ingredients: Flour, water, salt, and yeast.
Second, and arguably equally as important as nutrition is exercise. A common trend seen in healthcare is that when someone loses their mobility, their health takes a turn for the worse. Maintaining regular exercise is key to maintaining mobility and healthy aging.
Engage in regular aerobic exercise such as walking or swimming.
Limit activities that are hard on the joints and know you limits. (Biased side note:
“box jumps” are not a great idea for exercise, for anyone).Strength training is key to maintaining muscle mass, bone density and mobility. Make sure to engage in strength training for at least 15-20 minutes, 4 times per week. This could look like 5-pound weights when you first start. If you have never done strength training, make sure you have a trained professional to show you which exercises are best for your age and strength and start low and slow.
Maintain flexibility through regular stretching exercises.
Incorporate natural movement into your life more. This is something that is seen in every blue zone that has been studied. In case you didn’t know, blue zones are areas in the world where there are more living centenarians than in other places. Natural movement means parking further out in a parking lot or taking the stairs, basically incorporating more activity and movement into your day. Exercise is not meant to just be a 30-minute block of time that we check the box and then sit the rest of the day.
Lastly are overall healthy lifestyle habits, and this includes brain health, sleep, stress, connection, and prevention.
Regularly stimulate your brain with mentally challenging activities such as puzzles, crossword puzzles, or reading.
Prioritize quality sleep to help support cognitive function and overall brain health.
Manage stress through relaxation techniques and strategies as well as hobbies.
Engage in meaningful activities and in meaningful relationships. Stay connected with friends, family, and community groups.
Avoid smoking and limit alcohol consumption.
Prioritize regular health screenings and prevention measures such as mammograms and colonoscopies.
Healthy aging is within reach for everyone. By adopting a whole-body strategy that addresses physical, mental, and emotional well-being, you can optimize your chances of aging healthfully and enjoying a longer, more fulfilling, and vibrant life. To learn more about how to incorporate healthy lifestyle changes into your day-to-day routine to optimize your health, visit my website (thehealthandwellnessnp.com) and subscribe for free at the bottom of any page to receive weekly blog posts and exciting upcoming information. You can also follow me on Instagram at The Health and Wellness NP. Together, let’s transform your health.