Aging actually reflects all the changes, which occur over the course of life. It is a natural part of your life that will inevitably bring with it many physical changes, including bone loss, reduced muscle mass, more blemishes and wrinkles, thinning and greying hair, and more.
Moreover, the passage of time can also bring with it a greater risk of weakened immune system function, weaker bones, slowed cognitive function, and malnutrition. This process is unique to any individual. In addition, even though genetics plays a role in your “aging” process, the physical changes you experience are significantly influenced by your lifestyle and dietary choices you make.
This means that 2 persons of the same chronological age could experience aging completely differently: one person remains mobile, active, and healthy, whereas the other doesn’t. Also, the way you live in your younger years and your advanced years has a dramatic impact on the outcome.
In order to ensure that you remain mobile, active and healthy throughout the lifespan, you should do certain things in your younger years that can support and nourish your body:
- Start your day with a glass of lemon water to detoxify your kidneys, liver and digestive tract. All you need to do is add the juice of half a lemon to a glass of water and drink it.
- Consume plenty of pure water. You should drink at least eight 8oz. glasses of pure water on a daily basis.
- Follow a nutritious diet. Simply include high-fiber foods, various colorful veggies, certain fruits, essential fatty acids, right complex carbohydrates, and right complete proteins in your daily diet.
- Eliminate refined and concentrated sugars of all types from your diet as they could weaken your immune system and lead to weight gain.
- Avoid consuming saturated fats like overheated fats/oils, trans fats, shortening, and margarine, because they could result in cell degeneration.
- Keep a healthy weight by consuming whole, high-quality foods, eating only when really hungry and as much as needed to satisfy your hunger.
- Keep your bowels moving once daily, because your intestines have an ability to hold up to 65 pounds of wastes. Drink plenty of water and consume high-fiber foods to keep your bowels moving.
- Take a high-quality multi-vitamin that possesses B vitamins, like vitamin B12, vitamin B6, and Folic acid to enhance your cognitive function.
- Get restorative sleep as it gives your body a break and leads to repair and rejuvenation.
- Use effective stress-management methods such as exercise, yoga, meditation, and other relaxation techniques.
- Avoid tobacco and alcohol.
- Get regular exercise by walking, and stretching each morning. You may also want to engage in some kind of aerobic activity 3 times a week.
- Act young by doing the things that you really love and that make you laugh.
- Think young by not allowing a number dictate what you do or how you feel.
- Don’t ignore any symptoms by learning to identify potential problems before they turn into more serious problems.
Make those positive changes because they will have a lasting positive impact on your health and well-being.
That’s not all, in your advanced years, you should also incorporate the following strategies that support and address the changes, which occur as you age.
Age-Related Weaker Immune System, Illnesses and Infections
As you age, you are at a higher risk of illnesses, such as infections, flu, colds, and more.
- Wash Your Hands Thoroughly: Hand washing reduces the possibility of spreading a virus to mouth, nose, or other people.
- Minimize Your Sugar Intake: Consuming 1 tsp. of sugar can weaken your immune system for a few hours.
- Get Good Night’s Sleep: As mentioned above, getting enough sleep plays an important role in maintaining good health. You should get at least 8 hours of restorative sleep each night for optimal health.
- Use Stress Reduction and Relaxation Techniques: In fact, a positive mental attitude can support your body to prevent or fight disease. Also, tai chi, positive thinking, yoga, prayer, and meditation can help promote a positive outlook on life and overall well-being.
- Get Regular Exercise: Getting regular exercise helps produce immune-enhancing chemicals and elevate oxygen that can fight foreign invaders efficiently.
- Drink Plenty of Water: Drinking enough water on a daily basis helps you get rid of germs, including harmful bacteria. You can determine the amount your body requires by taking your body weight in pounds and adding a zero. This amount is how many millilitres of water you should drink daily. In case you are sick or physically active, you should increase that amount.
- Include More Healthy Fats in Your Diet: Foods high in healthy fats include nuts, avocados, fatty fish, olive oil, coconut oil, and more. These foods help boost your immune system.
- Consume Broccoli: Broccoli is abundant in the phytochemical sulforaphane that has anti-cancer properties. Additionally, this veggie is also high in vitamin C, fiber, and beta-carotene that can boost your immune system.
- Substitute Coffee for Green Tea: Green tea is packed with antioxidants. You should consume 1-3 cups of green tea on a daily basis. Even though tea possesses caffeine, this type of tea has a lower amount compared to coffee. Make sure to use organic green tea because coffee and tea are among the most highly pesticide-sprayed products for human consumption.
- Consume Blueberries: This fruit is rich in fiber, calcium, magnesium, potassium, vitamins E, A and C. It also has powerful cancer-fighting antioxidants.
- Eat Pumpkin Seeds and Cashews: They are packed with zinc that is a beneficial nutrient for proper immune function.
- Introduce Sweet Potatoes in Your Diet: Sweet potatoes are highly nutritious veggies you can consume. Only ¾ cup of baked sweet potato supplies you with about 60% of the recommended daily amount of vitamin C and 300% of vitamin A.
- Eat More Garlic: The potent antibiotic properties of garlic help protect against many ailments. You should add at least 1 garlic clove to your foods on a daily basis.
- Consume Yogurts that Contain Active Acidophilus Cultures: The regular consumption of yogurt that contain active acidophilus cultures help keep your digestive system healthy.
Age-Related Increased Joint Pain and Weaker Bones
As you age, you may experience bone problems. Women are especially at a higher risk since they are no longer creating as much estrogen necessary for calcium absorption.
- Exercise on a regular basis. Make sure you incorporate certain weight bearing exercises into your routine for best results.
- Drink plenty of water.
- Eat more raw, organic vegetables and some fruits.
- Make sure to get enough protein because protein deficiency could contribute to bone loss.
- Eat more raw, organic foods high in magnesium, calcium, potassium, boron, manganese, copper, zinc, and vitamin C, B, D, and K. These nutrients are crucial to good bone health.
- Lower stress by going for walks and doing the things you enjoy.
- Reduce your acidic load by excluding soft drinks, caffeine, and tobacco from your routine.
Age-Related Decreased Speed in Completing Cognitive Tasks and Memory Problem
As you age, you are at a higher likelihood of experiencing memory problems and changes in the speed of completing “thinking tasks”, like mathematics.
Make sure your diet includes the 4 essential nutrients for your brain, like amino acids (the break-down materials of protein); healthy fats; glucose (in the form of beneficial carbohydrates), and many other minerals and vitamins:
- Protein (in the form of amino acids): Protein is actually the building block for the growth and repair of tissues. This means that cells cannot be created without protein in your diet. In addition, beneficial amino acids for your brain include GABA (lowers anxiety), Tryptophan (improves mood), and Tyrosine (helps enhance physical and mental performance.)
- Healthy Fats: Good sources of healthy fats include coconut oil, olive oil, nuts, avocadoes, and fatty fish. Your body requires a constant supply of these healthy fats for you to thrive. That’s not all, they also play an important role in supporting and protecting your brain cells.
- Glucose: Consume more complex carbohydrates, such as veggies, brown rice, whole grains, etc., because they are broken down more slowly and help supply your body with a consistent energy source. Also, they help regulate your mood.
- Other minerals and vitamins: If you experience anxiety, stress, and depression, you may want to take B vitamins since they help support your nervous system. Keep in mind that Vitamin B12, Vitamin B3, and Vitamin B9 are useful for your brain health. Furthermore, Magnesium and Calcium can also promote good brain health. Namely, calcium is a part of the electrical signals within your nervous system, whereas magnesium can help enhance your brain function. Additionally, manganese is responsible for good nerve and brain function.
Also, you should drink plenty of water on a daily basis as it is crucial to proper internal organ function. On the other hand, dehydration has a negative effect on your entire body, including your brain.
As you age, you are at a higher risk of malnutrition since you tend to eat less (you may find it more difficult to prepare healthy meals, your appetites may get smaller, and food may become less appetizing.) Moreover, you may have less stomach acid to aid in digestion, you may have diminished enzyme availability necessary for proper food break down, and you may absorb less of the nutrients from the foods you consume. This elevates your likelihood of becoming deficient in many essential nutrients, such as magnesium, iron, calcium, fiber, protein, and Vitamins C, B12, B6, B2, B1, and A. Plus, you may experience dehydration because of not consuming enough water and water-dense foods.
- Eat whole and natural foods, which are locally grown as well as in-season. Consume more whole grains, fiber and veggies. Include more healthy fats from chicken, extra virgin coconut oil, olive oil, hemp oil, flaxseed oil, or grape seed oil into your diet. Eat more fresh fish such as mackerel, flounder, cod, herring, and salmon.
- Choose foods that will support good digestion and absorption. You should avoid foods that you are allergic or intolerant to. Also, you should avoid trans fats, processed, refined, and sugary foods.
- Simply plan out your weekly meal plan to ensure that you eat high-quality foods and remain on budget.
- Seek the help of a family member for food preparation and grocery shopping. There is no doubt that having your meals prepared for the week helps ensure that you won’t miss meals or reach for unhealthy foods.
- Take a high-quality probiotic and digestive enzyme supplement in order to improve your digestive health.
- If you suffer from any nutrient deficiencies, include high-quality supplements in your routine.
- Straten, Michael. ˮEat Well Live Longerˮ;
- Anduze, Alfred. ˮNatural Health and Disease Preventionˮ;