Learn The Secrets Of Aging Beautifully
The ability to maintain and achieve a high quality of life as aging progresses involves
a focus and integration of physical, psychological, and spiritual health. By prioritizing all three aspects of living, individuals will benefit from not only enjoying a longer life, but one that is filled with energy, vigor, and intellectual stimulation. There are multiple avenues to combat the physical and cognitive signs of aging and five are presented here to help older individuals optimize their well-being as they age.
1. Eat a Healthy, Well-Balanced Diet
The U.S. government recommendations regarding food choices are intended as guidelines for the majority of Americans to follow. Children are educated in proper nutrition and healthy choices from an early age, and with a few modifications, these recommendations are useful in helping older adults retain some of their youthful vigor. Daily dietary requirements place a heavy emphasis on whole grain foods, fresh produce, and lean meats. Dairy products provide calcium, critical for the older population to strengthen their bone density, and choosing low-fat versions of dairy products helps to minimize the daily amount of fat intake. Similarly, meat choices provide optimal nutrition when lean cuts of meat are chosen and at least eight ounces of cooked seafood is enjoyed weekly. Fresh produce, including vegetables and fruits, is a perfect choice for snacking between meals, and varying the types consumed ensures a range of vitamin needs are met. Carbohydrates remain an important part of a nutritionally-rich diet, but the focus should be on whole grain foods as opposed to overly processed refined grain products.
2. Engage in Regular Physical Activity
Consistent exercise is important for maintaining a healthy weight, in addition to increasing bone density and muscle mass. Low-impact choices such as walking, biking, swimming, and aerobics, provide older individuals the many advantages of exercise without the risk of serious injury to joints or bones. Weight training or resistance exercises are essential for building muscle strength and mass, to combat some of the degeneration that occurs naturally with age.
3. Realize the Benefits of Antioxidants and Vitamin Supplements
While it is ideal to consume a diet rich with antioxidants including vitamins C and E, as well as substantial amounts of carotenoids daily, it is more realistic to include a daily supplement to receive the indisputable advantages of antioxidants. Antioxidants can be found naturally in foods such as carrots, tomatoes, spinach, and blueberries, which prevent the cell damage and premature aging caused by free radicals.
4. Avoid the Sun, Remain Hydrated, and Prioritize Sleep
The ultraviolet rays of the sun are damaging to youthful skin and are a major cause of facial wrinkles. Being outside and exposure to daylight can provide a natural mood boost, but be sure to wear sun screen to minimize associated risk factors. Consuming at least 64 ounces per day of water is also a primary tactic for fighting the signs of aging. Water helps skin remain hydrated and moisturized, and rids the body of unnecessary waste. Lack of sleep has been implicated in many physical and psychological conditions, and it is important for the body's infection fighting and metabolic systems that individuals receive a proper number of hours of uninterrupted sleep.
5. Use Facial Products with Retinol
Retinol is readily available in facial creams and lotions, and is a version of vitamin A that has been shown to reduce visible signs of aging. Retinol creams can fade brown spots, minimize wrinkles and lines, and overall smooth the skin, offering multiple benefits to skin that has been affected over a long period of time by the sun, hormones, and natural elements.
by: Jordan McPelt
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