Many have sought the Fountain of Youth. And many have discovered that it is not a hidden treasure in a far away land.
Actually, the truth is, you do not have to go far at all to find the answer to aging gracefully.
In fact, the answer is much closer than you might think!
Need a hint?
Look down.
That’s right, down! It’s right under your eyes.
It’s you! You are the answer!
You have all you need to age gracefully and better than any of the finest wines known to man.
If you’re still feeling a little lost, I’ve provided you with a roadmap to follow along. Here are four tips to aging gracefully and moving more like your youthful self.
Exercise – It’s not a 4 letter word
Research shows that regular physical activity offers numerous health benefits including, but not limited to, the regulation of blood pressure, management of anxiety and depression and the prevention of weight gain.
- All healthy adults aged 18–65 years old should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.
- Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.
You might be thinking, “yeah yeah, that’s great but I’ve got plenty of time to get healthy later in life…” Or perhaps you are thinking the opposite. Maybe you are thinking “I have no time for that! I am too busy to fit a workout into my already busy day.”
Did you know that not getting enough physical activity can result in the same kinds of health problems caused by smoking and being overweight? Moving more often:
- Improves your mood and sleep
- Slows the effects of aging – your future self will thank you!
- Lowers your risk of heart problems, high blood pressure, Type 2 diabetes and many kinds of cancer
- Helps maintain your immune system, which may help to lower risk of infection, lessen symptoms and speed recovery from various illnesses
- Helps keep your mind sharp as you get older and lowers your risk of dementia and Alzheimer’s
- Increases your energy and simply makes life better!
So, if you don’t think you have time for exercise, ask yourself if it is worth it to you to make time if it means getting better sleep, avoiding health complications and having more energy.
Get 7-9 hours of restful sleep
Speaking of sleep – are you getting enough?
Restful sleep has a host of benefits that will help you age more gracefully. While you are sleeping, the body releases growth hormones, which fix damaged tissues, including the skin. Want better, more youthful skin? Check your sleep habits.
Sleep also reduces the body’s amount of stress hormones, adjusts the hormones that control appetite and boosts the immune system. Getting enough sleep helps regulate blood sugar and cortisol which each play a vital role in your energy levels and physical performance.
Additionally, research shows that sleep plays an important role in memory consolidation. During sleep, your body may be resting, but your brain is busy processing your day, making connections between events, sensory input, feelings, and memories.
The best accessory to go with your fit body is a fit mind. To sharpen your muscles and sharpen your mind, get better sleep!
Drink Up – Water That Is
Wish you could bottle up the fountain of youth? You absolutely can, and others already have. Water is a key component to achieving a more youthful appearance. Staying appropriately hydrated has been proven to improve organ function including the appearance of skin. Better skin starts with better hydration practices. Coffee, tea and sodas are dehydrators and can negatively affect the youthful appearance of your skin.
Furthermore, water helps promote optimal organ function for your liver, kidneys, digestion and lymphatic system. Staying hydrated is positively linked to increased immune function. If you are hoping to stave off illness so you can keep up with your busy social calendar, stay ahead of it by drinking enough water!
Food is fuel
The fountain of youth is found on your plate.
The food you eat is a direct reflection of how you move. And if you feel like you are in need of a physical tune up, check your plate. Consuming quality, nutrient dense foods will help your body perform better. But conversely, if you do not consume nutrient dense foods, you will likely feel sluggish and live a more sedentary lifestyle due to low energy. Better quality foods will help you have more energy, get better quality sleep and reduce the risk of health concerns such as diabetes, hypertension and heart disease. So if you want to move better and feel younger, eat better!
Eating good foods helps balance your body’s microbiome. Inadequate intake of fresh fruits and vegetables may alter the microbiome, resulting in higher body fat percentage and reduced athletic performance. Consuming plenty of fresh fruits and vegetables helps to sustain good bacterial colonies that live in the gut. And an additional benefit: Fruits and vegetables have a ton of essential micronutrients that help maximize daily performance.
Active people expend more energy than sedentary people and consequently eat more calories to fuel their activities. And most of the food you consume to fuel your body’s activity (over 50% of total daily calories) should come from nutrient-dense, real-food carbohydrates. These nutrient dense calories are found in whole grains, vegetables, fruits, nuts and seeds.
So, while there is no clear definition of “good” or “bad” carbohydrates, there are “more” and “less” nutrient-dense carbohydrate foods. And as is true with excess energy from any macronutrient, consuming excess calories can contribute to weight gain. For moderately and highly active individuals, low quality foods can also hinder performance. Moderation is key as is the understanding that if you want to look and feel your best, you should eat for performance.
If after reading this you have questions about aging more gracefully, send us an email. We can put together a plan that is specific to your lifestyle to help you attain the fountain of youth and age more gracefully!
