08 Sep Top Tips for Aging Gracefully
With age comes wisdom, experience, and memories. From my perspective, the key is to have the best quality of life, as long as possible. In simple terms, that means staying healthy, active and independent for your full life, so you can travel, enjoy family and friends on your own terms, rather than being reliant on someone else to function.
Here are six tips to keep you feeling your best, no matter your age.
Reduce the Sugar
There are so many reasons we should limit our sugar consumption, but you can also add aging to the list. Sugar attaches to proteins in the bloodstream and damages them through a process known as glycation. Two of the proteins affected are collagen and elastin, which are responsible for keeping your skin plump, glowing, and looking youthful.
Eat Anti-inflammatory Foods
Inflammation isn’t just something we get when we’re hurt or sick— many of us have chronic, low-grade inflammation that can cause damage to the body over time. Foods such as leafy green veggies, fatty fish (think salmon and sardines), and nuts contain anti-inflammatory properties that can reduce the signs of aging. Some herbs, such as thyme and basil, are anti-inflammatory. Avoid inflammatory foods, such as sugar and processed foods. Chronic low-grade inflammation is a risk factor for many lifestyle-related conditions, so fuel your body with healthy foods.
Increase your Antioxidants
Our cells undergo damage from the environment. Compounds known as free radicals accumulate in our bodies and cause oxidative stress, damaging DNA and cells. Over time, this damage leads to signs of aging. Antioxidants in veggies, fruits, and other whole foods neutralize these free radicals and prevent DNA and cell damage. Try having some mixed berries as snacks or in your breakfast. Dark, leafy greens, Russet potatoes, red bell peppers, and apples also contain many antioxidants, but you won’t go wrong with any fruits and veggies.
Eat Sufficient Protein
As we age, we tend to lose muscle mass. Muscles need protein to grow and remain strong, which is why including enough protein in all of your meals is essential for longevity. Try to include a healthy source of protein into all your meals, whether it be lean meats, fish, or plant-based options such as beans and legumes. Nourishing your muscles is especially important as you age because it helps you stay active and functional, allowing you to go out, have fun, and explore.
Keep your Digestion Flowing
A healthy digestive system is critical for your overall health and wellbeing, but it also helps slow down aging. Once your body has extracted the nutrients from your food, waste needs to be removed. If your digestion system is working well to remove waste, accumulated toxins can get reabsorbed into your body. This can lead to a dull, congested complexion, skin issues, and even wrinkles. Drink enough water, eat a diet full of whole foods, and make sure you are eating enough fiber to ensure your body eliminates waste and toxins regularly. My favorite high fiber foods are beans, peas, raspberries and avocados.
Move your body
Moving your body regularly can improve your overall quality of life as you age. As little as 30 minutes of moderate exercise each day can increase your energy levels, boost your immune system, improve your sleep and make you feel better about yourself. Research shows you can lose as much as 3 to 5 percent of your muscle mass per decade, after 30. It’s important to include weight baring activities to your regular exercise routine to keep up your muscle mass, slow down your bone loss, and improve your balance. In addition, stronger bones reduce your chance of injury and can also reduce your risk of osteoporosis (weaking of the bones).
If you are struggling to get into a new fall routine, you are not alone.
If you enjoyed a summer full of barbeques, cocktails and parties and are feeling a bit tired, fatigued, and craving less healthy foods – why not start implementing some of the healthy aging tips now?!
With the start of fall and the looming Delta variant, it is more important than ever to be focused on your health and well-being.
With this in mind, I have partnered with The R3finery to offer you a Reset Bundle package so you can focus on both healthy eating and a strong body! With this limited time offer, you can sign up for 1 month of UNLIMITED Group Pilates Classes along with the September Reset.
The 3-Day Reset is more than just a soup cleanse. It’s a transformational program where you focus on what you are eating, how you are eating, when you are eating and how food makes you feel – beyond the three days. To make your life easier, for three wonderful days you will have your meals provided via soups which are free of allergens, packed with nutrient rich veggies, chef created, and delicious!. The support for the program begins before the program and continues for several weeks after the program is completed via email and a private Facebook group. And, you have a free 1:1 thirty minute call with me to discuss your specific dietary challenges.
The R3finery brings you Pilates to help you refine your movement, refine your mind and refine your life! They will help you bring mindful movement into your daily routine with this unlimited group pilates class pass, so you can start focusing on your muscle mass, bone strength and balance for your longevity.
Adding on this class pass to your Reset will help you take your Reset to the next level. The special offer provides the consistency of healthy eating and exercise so you can see the most benefits.
This package is valued at over $700 and offered to you, my valued follower, for $349.
If you are set with your exercise routine, and just want to join us for the September Reset Program, please click here.