Age gracefully advice -
During sleep, your body releases a growth hormone that helps restore collagen and elastin, the essential building blocks of young, healthy skin, says Dr. Recent research has also shown a connection between insomnia and accelerated aging of the brain, Dr. Benabio points out.
In other words, chronic lack of sleep adversely affects your brain structure and function and can speed up the aging process. Levy BR, Slade MD, Murphy TE, Gill TM. Association between positive age stereotypes and recovery from disability in older persons. Ni C, Jia Q, Ding G, Wu X, Yang M. Low-glycemic index diets as an intervention in metabolic diseases: a systematic review and meta-analysis.
Balić A, Vlašić D, Žužul K, Marinović B, Bukvić Mokos Z. Omega-3 versus omega-6 polyunsaturated fatty acids in the prevention and treatment of inflammatory skin diseases. Int J Mol Sci.
Leung C, Laraia BA, Needham BL, et al. Soda and cell aging: associations between sugar-sweetened beverage consumption and leukocyte telomere length in healthy adults from the national health and nutrition examination survey.
Am J Public Health. Cercato C, Fonseca FA. Cardiovascular risk and obesity. Diabetol Metab Syndr. Yu F, Vock DM, Zhang L, et al. J Alzheimers Dis. Wang S, Liu HY, Cheng YC, Su CH. Exercise dosage in reducing the risk of dementia development: mode, duration, and intensity-a narrative review.
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PLoS Med. Hughes MCB, Williams GM, Baker P, Green AC. Sunscreen and prevention of skin aging: a randomized trial. Ann Intern Med. Passeron T, Krutmann J, Andersen ML, Katta R, Zouboulis CC.
Clinical and biological impact of the exposome on the skin. J Eur Acad Dermatol Venereol. Harvard Health Publishing, Aging and sleep: making changes for brain health. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.
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A different privacy policy and terms of service will apply. Go to Series Main Page. Being healthy is important no matter what your age. While genetics play a role, research shows your habits, behaviors and attitude can make a big difference.
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Aging well is more than just being physically healthy, notes Theresa A. Allison, a geriatrician and professor of medicine at the University of California, San Francisco. Having the support you need and engaging in your community are also important, she says.
As you age, your risk of loneliness increases, and maintaining strong relationships becomes increasingly important. One report from the National Academies of Sciences, Engineering and Medicine found that more than one-third of adults 45 and older feel lonely, and a fourth of adults plus are socially isolated.
A May advisory from the U. surgeon general called loneliness a public health crisis, noting that social isolation is associated with a higher risk of heart disease, stroke, diabetes, depression and dementia.
Studies show people with strong social support are happier, healthier and live longer. One review of studies found that people with stronger social relationships increased their survival odds by 50 percent.
None of us is an island, and we do need each other in different ways. Maintaining social ties is especially important as you transition into retirement, when you no longer have a built-in network of colleagues at your workplace.
Smart advice: If you live alone, reach out to at least one friend or family member every day. Research shows intergenerational relationships are particularly beneficial, Allison says.
As a geriatrician who is also a music researcher, she notes that community centers and houses of worship often have choirs and other groups that offer an easy way to connect with people of all ages. For more ideas, see 6 Ways Loneliness Can Harm Your Health — And How to Cut Your Risks.
Recent research shows it can also elevate your mood, help stave off chronic illnesses such as diabetes, dementia and heart disease, and add years to your life.
The study also found that spending more time sitting increases your risk of death. Shadyab, who studies aging and longevity at the University of California, San Diego. Smart advice: Aim for 30 minutes of activity about five days a week, but keep in mind that even a few minutes of physical activity can make a difference.
Try to incorporate weight-bearing exercise such as strength training, as well as walking, hiking, climbing stairs, tennis, pickleball and dancing to help keep your bones strong. To increase accountability and make an activity more fun, Powers suggests scheduling it with a friend.
Privacy Policy. A slew of research shows that the Mediterranean diet is the gold standard when it comes to eating for health and longevity, says neuropsychologist Karen Miller, senior director of the Brain Wellness and Lifestyle Program at Pacific Neuroscience Institute in Santa Monica, Calif.
A study published in PLOS Medicine found that switching to a Mediterranean diet from the typical Western diet can add years to your life — and the earlier you adopt it, the more benefit you gain. If you start eating the Mediterranean way at age 60, you can expect to live about eight years longer, the study found.
If you adopt the diet at age 80, the study found it still increases life expectancy on average by 3. Target Optical. Other studies show the Mediterranean diet protects your heart, lowers your risk of cancer and diabetes and slows cognitive decline.
Smart advice: Focus on eating a variety of fruits, vegetables, whole grains, beans, nuts and legumes. Use healthy fats like olive oil instead of butter or vegetable oil, and swap out beef for fish. For the biggest benefit, Miller suggests trying to get at least five servings of vegetables per day, in addition to two to three servings of fruit.
Mix some spinach into scrambled eggs, stuff some beans and tomatoes into a breakfast burrito or stack some asparagus spears on avocado toast. For example, a JAMA Network Open study of nearly 7, adults found that those who scored highest on a scale that measured "life purpose" were less likely to die over a four-year period compared with those who scored lower.
Researchers believe engaging in activities that matter to you may lower your stress level, reducing body inflammation that is linked to cardiovascular disease and other health problems.
To practice what she preaches, Allison, who is in her 50s, said she recently started playing the flute again and then joined a flute choir in San Francisco. So it pulls everything together. It can be an individual activity such as gardening, a social activity like joining your neighbor for a walk every day, volunteering or taking care of the people you love, she says.
Many meaningful activities offer an opportunity to build social connections, learn a new skill or serve the community — all of which are also linked to aging well.
It also raises your risk for chronic health problems, including obesity, diabetes, depression, high blood pressure and heart disease. Sleep gives your body time to remove toxins from your brain and repair damaged neural connections. Surveys show that as many as 50 percent of older adults struggle with sleep problems.
Smart advice: If you have trouble sleeping, avoid caffeine and alcohol in the evenings, and limit screen time right before bed. Keep your bedroom dark and cool. And try to wake up and go to bed at roughly the same time every night. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.
Studies show people who are optimistic tend to live longer, happier and healthier lives than those who have a negative outlook. Batsis, associate professor in the division of geriatric medicine at the UNC School of Medicine. I have others in late 80s who feel young.
Having a positive outlook, having things to look forward to, really promotes wellbeing and quality of life. Having a positive attitude about aging has been shown to reduce the risk of dementia and increase your lifespan by about seven and a half years, Selig says.
Smart advice: You can cultivate optimism by challenging negative self-talk and making gratitude a daily practice, perhaps by keeping a gratitude journal. Volunteering in the community can also help, by making you feel connected and useful, giving you a sense of fulfillment and a more positive outlook.
To change your views on aging, take note of the older people in your life you admire, and pay attention to positive portrayals of older adults in the media, Selig suggests. Also, identify and challenge ageist stereotypes when you see them.
One study of 1, people found that those who were more conscientious were 22 percent less likely to experience cognitive impairment. Another showed a 35 percent reduced risk of early death. Smart advice: While some people are naturally more conscientious than others, you can cultivate the trait by being diligent about putting events on your calendar, setting reminders, breaking big goals into mini goals, and planning to arrive 10 minutes early for appointments.
Losing brainpower is not an inevitable part of aging. Find that hard to believe? Consider this May study that was published in The Journals of Gerontology : Adults ages 58 to 86 were each assigned to take three to five classes in subjects including Spanish, drawing and music composition for three months.
By the midpoint of the study, they had boosted their cognitive abilities to the level of adults who were 20 to 30 years younger. People who age well constantly learn new things and challenge their brains in order to stave off cognitive decline, experts say.
That can mean taking a class at the community college, learning a new game such as chess or mah-jongg, or playing sudoku. They also take steps to reduce stress, which can create inflammation that causes cellular damage to the body and brain.
Smart advice: The Global Council on Brain Health has compiled evidence-based strategies to help prevent or delay cognitive decline. Called the six pillars of brain health , the recommendations mirror many of the habits mentioned above, such as being social, engaging in regular physical activity, getting enough sleep and eating right.
In fact, it turns out that many healthy behaviors that indicate someone is aging well are interconnected, Batsis says.
You can say the same about exercise, eating right and many of the other recommendations. Discover AARP Members Only Access. Already a Member? Why Friends Are Good for Your Health and Well-Being. See All. AARP Rewards. Learn, earn and redeem points for rewards with our free loyalty program.
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Lean body composition diet older adults, gracfeully Age gracefully advice with friends and family and engaging fully in life through social activities Herbal detox for weight loss key to successful ageing. Ageing is a journey that is better shared, gracffully sharing the gracetully moments with the people around you is priceless. So instead of staying at home, why not make it a goal to stay connected with old friends or get to know new ones more regularly? Related: Healthy Eating with Ah Ma and Ah Gong. Isolation and loneliness are known risk factors for poor physical and mental wellbeing. As we get older, keeping a healthy social calendar is important to keep illnesses such as depression or dementia at bay. Polyphenols and anti-aging has been updated and republished. Polyphenols and anti-aging I was Hair growth for frizzy hair kid, growing older felt like an achievement. Each year advicf passed marked grqcefully step closer to adulthood, which advicce me meant independence and freedom. I remember going to the city with my dad to see plays or go to the Met and seeing a group of women having lunch in a café. It seemed glamorous and exciting to be an adult. Likewise, I never quite understood the popular antipathy toward old age. But they were cool in their own way — not crusty and out of touch like the caricatures suggested.
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