Optimal aging habits -
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Enter the terms you wish to search for. Breadcrumb Home Aging Healthy Aging. Healthy Aging Adopting healthy habits and behaviors, staying involved in your community, using preventive services, managing health conditions, and understanding all your medications can contribute to a productive and meaningful life.
Staying Active. Staying Connected to Your Community. Nutrition for Older Adults. Understanding Mental Health. Brain Health. Arthritis Understanding Arthritis Arthritis is one of the most common diseases in the United States.
Cancer Age and Cancer Risk Cancer strikes people of all ages, but you are more likely to get cancer as you get older. Staying active is a vital part of aging well. The average woman can lose 23 percent of her muscle mass between ages of 30 and 70, says exercise physiologist Fabio Comana, a faculty instructor at the National Academy of Sports Medicine.
You lose muscle more rapidly as you age, but exercise— resistance workouts in particular—can increase mass and strength, even well into your 90s, Comana says. Staying fit may also reduce age-related memory loss, according to a study published in the Journal of Alzheimer's Disease.
Plus, Alzheimer's disease accounts for approximately 60 to 70 percent of all dementia cases, says Comana, adding that increasing physical activity can decrease this statistic by 25 percent. That's because exercise strengthens the hippocampus, the region of the brain associated with learning and working memory.
RELATED: 5 Ways Being Physically Inactive Affects Our Mind and Mood. Belonging to a community and staying connected with people you love is a big deal. Spending time with friends and relatives isn't just fun, it can help you live longer.
Those of us with strong social ties were shown to have a 50 percent higher chance of living longer than those with poor or insufficient relationships, according to a study published in the journal PLOS Medicine. Too much time in the sun can cause wrinkles, not to mention skin cancer.
But wearing sunscreen can help prevent your skin's aging. And while the sun's UV rays do trigger vitamin D production, which is essential for bone health, that's hardly a good reason to expose yourself. Benabio says. Wear sunscreen every day—even on days when you'll be indoors or traveling—making a habit of incorporating an SPF into your regular skincare routine.
Buy a sun hat you love and a pair of sunglasses with legit UVA and UVB protection. You probably know that you need seven to nine hours of sleep each night and that a solid power nap can help make up for lost night of Zs.
But did you know that chronically not sleeping enough is linked to a higher risk of conditions such as obesity, Alzheimer's, heart disease, depression, and diabetes? And it turns out that "beauty sleep" isn't a myth. 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. And keep in mind that your pharmacist is another resource for information on drugs, drug side effects, and drug interactions. The joint — Dietary Guidelines from the U.
Departments of Agriculture and Health and Human Services advise that alcohol drinking be limited to one drink per day for women and two drinks per day for men. It also notes that less drinking overall is better for your health. However, a report published by the Dietary Guidelines Advisory Committee advises that men limit their alcohol consumption to one drink per day, too.
gov , the health benefits of quitting smoking include lower cholesterol, blood pressure, and heart rate; a lower risk of cancer, diabetes, and lung damage; and stronger bones, muscles, and immune system. The Sleep Foundation recommends that those age 65 and older get between seven and eight hours of sleep each night on average, yet individual needs can vary.
As you age, you may notice that your sleep schedule shifts so that you are sleepier in the early evening and ready to wake earlier in the morning. To protect your teeth and gums, the American Dental Association ADA advises brushing your teeth twice a day with a soft-bristled toothbrush and fluoride-containing toothpaste, flossing daily, and regularly cleaning any dentures you may wear.
Not only will your teeth and gums be healthier with this routine, but preventing inflammation in your mouth through good dental hygiene can help you manage other chronic inflammatory conditions, such as diabetes and heart disease, according to the American Academy of Periodontology.
If you are experiencing changes in your libido or sexual function that are having a negative impact on your sex life, talk to your doctor about it.
The National Institute on Aging notes that help is available in the form of physical aids or medication, as well as in communication with your partner and exploring new avenues to physical and emotional intimacy.
Your doctor may be able to refer you to a sex therapist , who can help you define what a satisfying sex life would look like for you and how to get there. Feeling constantly exhausted or depressed is not normal at any age.
You may be depressed or have another medical problem that needs prompt attention. Any of the following could indicate a major health problem and should be checked out by a medical professional:.
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Aging is Relieve post-workout soreness fact of life. Each year, a person wging themselves habita new age milestones, Garcinia cambogia and apple cider vinegar and life seasons, Optmial of which bring habitd physical, emotional and cognitive Otpimal. But Immune-boosting supplements shows that the tried-and-true phrase can mean a person lives a healthier life in the time they are allocated versus living a longer life. All three experts agree that incorporating healthy eating and regular physical activity will make for a fuller life. However, Hill notes a key reason to embrace a healthy lifestyle is avoiding or managing chronic diseases. Austad also notes that a key to healthy aging lies in staying socially connected to others. With every turn of the calendar year comes a Cognitive resilience building hahits pledges to sleep more, get habirsaigng shape Cognitive resilience building. Instead, they say, to Optmal on building the habits Injury prevention for pregnant women contribute to slowing the aging process and improving your overall well-being. Here, nine leaders in longevity share their health goals and their best advice for how to reach yours. Shoshana Ungerleideran internal medicine physician and founder of End Well, a non-profit focused on end-of-life care. Anthony Younauthor of Younger for Life. And I am prioritizing doing more yoga.
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A low-salt diet called Dietary Approaches to Stop Hypertension DASH has also been shown to deliver significant health benefits. Studies testing the DASH diet found that it lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease.
Yet another eating pattern that may support healthy aging is the MIND diet, which combines a Mediterranean-style eating pattern with DASH. Researchers have found that people who closely follow the MIND diet have better overall cognition — the ability to clearly think, learn, and remember — compared to those with other eating styles.
Try starting with small changes by adopting one or two aspects of the Mediterranean-style eating pattern or MIND diet. Several studies have shown that incorporating even a part of these eating patterns, such as more fish or more leafy greens, into your daily eating habits can improve health outcomes.
One study of older adults with frequent migraines found that a diet lower in vegetable oil and higher in fatty fish could reduce migraine headaches.
Another study that followed almost 1, older adults over five years found that consumption of green leafy vegetables was significantly associated with slower cognitive decline. If you are concerned about what you eat, talk with your doctor about ways you can make better food choices.
Learn more about healthy eating and smart food choices for healthy aging. Getting enough sleep helps you stay healthy and alert.
Feeling sick or being in pain can make it harder to sleep, and some medicines can keep you awake. Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents.
Sleep quality matters for memory and mood. In one study of adults older than 65, researchers found that those who had poor sleep quality had a harder time problem-solving and concentrating than those who got good quality sleep. Another studywhich looked at data from nearly 8, people, showed that those in their 50s and 60s who got six hours of sleep or less a night were at a higher risk of developing dementia later in life.
Poor sleep may also worsen depression symptoms in older adults. Emerging evidence suggests that older adults who were diagnosed with depression in the past, and do not get quality sleep, may be more likely to experience their depression symptoms again.
More generally, a study found that older adults who did not sleep well and napped often were at greater risk of dying within the next five years. Conversely, getting good sleep is associated with lower rates of insulin resistance, heart disease, and obesity.
Sleep can also improve your creativity and decision-making skills, and even your blood sugar levels. There are many things you can do to help you sleep better, such as following a regular sleep schedule.
Try to fall asleep and get up at the same time each day. Avoid napping late in the day, as this may keep you awake at night. Research suggests that behavioral interventions, such as mindfulness meditationcan also improve sleep quality.
Quitting smoking at any age will:. One study found that among men 55 to 74 years old and women 60 to 74 years old, current smokers were three times more likely to die within the six-year follow-up period than those who had never smoked.
If you smoke, quit. Quitting smoking is good for your health and may add years to your life. One study of nearlypeople demonstrated that older adults who quit smoking between the ages of 45 and 54 lived about six years longer compared to those who continued to smoke.
Adults who quit between the ages of 55 to 64 lived about four years longer. It is never too late to stop smoking and reap the benefits of breathing easier, having more energy, saving money, and improving your health.
Read more about how to quit smoking as an older adult. Like all adults, older adults should avoid or limit alcohol consumption. In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol.
Alcohol dependence or heavy drinking affects every organ in the body, including the brain. A comprehensive study from the National Institute on Alcohol Abuse and Alcoholism shows that alcohol consumption among older adults, especially women, is on the rise.
The researchers also found evidence that certain brain regions show signs of premature aging in alcohol-dependent men and women. In addition, heavy drinking for extended periods of time in older adults may contribute to poor heart health, as shown in this study. These studies suggest that stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use.
In addition to being cautious with alcohol, older adults and their caregivers should be aware of other substances that can be misused or abused. Because older adults are commonly prescribed opioids for pain and benzodiazepines for anxiety or trouble sleeping, they may be at risk for misuse and dependence on these substances.
One study of adults age 50 and older showed that misuse of prescription opioids or benzodiazepines is associated with thoughts of suicide. Learn about the current U. guidelines for drinking and when to avoid alcohol altogether. If you or a loved one needs help with substance abuse or alcohol use, talk with your doctor or a mental health professional.
You can also try finding a support group for older adults with substance or alcohol abuse issues. Learn about substance use in older adults and get tips on how to stop drinking alcohol or drink less alcohol.
Going to the doctor for regular health screenings is essential for healthy aging. A study found that getting regular check-ups helps doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels. People who went to the doctor regularly also reported improved quality of life and feelings of wellness.
In recent years, scientists have developed and improved upon laboratory, imaging, and similar biological tests that help uncover and monitor signs of age-related disease.
Harmful changes in the cells and molecules of your body may occur years before you start to experience any symptoms of disease. Tests that detect these changes can help medical professionals diagnose and treat disease early, improving health outcomes.
Visit the doctor at least yearly and possibly more depending on your health. You cannot reap the benefits of medical advancements without regular trips to the doctor for physical exams and other tests.
Regular screenings can uncover diseases and conditions you may not yet be aware of, such as diabetes, cancer, and cardiovascular disease.
Regular check-ups can help ensure you could start treatment months or years earlier than would have been possible otherwise.
Read about how you can make the most of your appointment with your doctor. Mental health, or mental wellness, is essential to your overall health and quality of life. It affects how we think, feel, act, make choices, and relate to others. Managing social isolation, loneliness, stress, depression, and mood through medical and self-care is key to healthy aging.
As people age, changes such as hearing and vision loss, memory loss, disability, trouble getting around, and the loss of family and friends can make it difficult to maintain social connections.
: Optimal aging habits| We Care About Your Privacy | One in particular that can have an outsize impact? Lifestyle choices. In fact, adopting certain habits can decrease your risk of conditions like dementia, cancer, and heart disease by as much as 30 percent to 60 percent, according to Audrey Chun , MD, a geriatrician at Mount Sinai. Also encouraging: "It's never too late to start focusing on some of these lifestyle adjustments to optimize your health," says Dr. Even if you're well into old age, you can still make an impact by integrating small shifts where you can. We tapped three experts to learn the habits that help people age well, and how you can incorporate them into your routine. From how to eat, sleep, move, socialize, and more, these are the behaviors worth building your day-to-day around. We've all heard it before: Exercise is good for your health. This is especially true as you grow older. In fact, "being physically active is one of the best things that you can do in order to age healthfully," says Dr. Regular exercise can benefit both your physical and cognitive health, says Dr. Indeed, aerobic exercise, in particular, is good for heart health, says Dr. Strength exercises promote bone health and decrease the effects of osteoporosis, while flexibility training can aid your balance and reduce fall risk in old age , according to Dr. Moreover, exercise in general can play a role in managing chronic conditions like diabetes, while also helping you manage pain, too, says Dr. A mix of aerobic, strength, and flexibility work is ideal, but most important is to find something you enjoy and that you can do consistently, says Dr. Low-impact activities like yoga or swimming may be better choices for those with osteoarthritis and chronic musculoskeletal pain, notes Dr. Aim for minutes of exercise a week, which equates to 30 minutes five times a week, says Dr. If that feels overwhelming, start smaller. Even short increases in activity think: 10 minutes a day have marked health benefits, she says. When you think longevity-boosting habits, exercise, diet, and sleep are probably top of mind. But having social relationships is critical, too. According to the Centers for Disease Control and Prevention , nearly a quarter of adults 65 or older are socially isolated, which increases their risk of health-harming conditions, like dementia, heart disease, and stroke. The antidote? Social activities, which "are important for cognitive and psychological well-being in older age," says Dr. Folks with a robust social network "are better protected from loneliness and isolation," she adds. To bolster your network, enroll in a course at a local school or participate in a program at a house of worship or senior center, suggests Dr. You can also join interest groups, like a photography club or bird-watching meet-up, to find people with similar passions, says Dr. According to the American Lung Association , smoking is the top global cause of preventable disease and death, killing nearly half a million Americans every year. And among people aged 60 or older, smokers die an average of six years sooner than non-smokers. Smoking can cause cancer, blindness, diabetes, and a host of other issues, reports the American Lung Association. The good news: Quitting smoking will benefit your health, even if you have smoked for years or are a heavy smoker, per the CDC. And if you do, take steps to curb your habit consider these tips for combating cravings from the Mayo Clinic. Crystal Scott, MS, RD, LD, a registered dietitian with Top Nutrition Coaching , recommends fueling with balanced, nutrient-dense meals that provide vitamins, minerals, proteins, healthy fats, and carbohydrates. Additionally, incorporating nutrients like antioxidants, she says, can "help combat oxidative stress, which contributes to cell damage and aging. When planning meals, include colorful fruits and veggies, lean proteins, whole grains, and healthy fats, like nuts, seeds, and avocados, says Scott. Take a scenic hike, go fishing or camping, enjoy a ski trip, or walk a dog in the park. Enjoy the arts. Visit a museum, go to a concert or a play, join a book group, or take an art appreciation class. The possibilities are endless. The important thing is to find activities that are both meaningful and enjoyable for you. BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. One of the greatest challenges of aging is maintaining your support network. Staying connected isn't always easy as you grow older—even for those who have always had an active social life. Career changes, retirement , illness, and moves out of the local area can take away close friends and family members. And the older you get, the more people you inevitably lose. In later life, getting around may become difficult for either you or members of your social network. It's important to find ways to reach out and connect to others, regardless of whether or not you live with a spouse or partner. Along with regular exercise, staying social can have the most impact on your health as you age. Having an array of people you can turn to for company and support as you age is a buffer against loneliness, depression, disability, hardship, and loss. The good news is that there are lots of ways to be with other people. It doesn't matter what you do, so long as you find ways to get out of the house if possible and socialize:. Connect regularly with friends and family. Spend time with people you enjoy and who make you feel upbeat. It may be a neighbor who you like to exercise with, a lunch date with an old friend, shopping with your children, or playing with your grandkids. Even if you are not close by, call or email frequently to keep relationships fresh. Make an effort to make new friends. As you lose people in your circle, it is vital to make new connections so your social life doesn't decline. Make it a point to befriend people who are younger than you. Younger friends can reenergize you and help you see life from a fresh perspective. Spend time with at least one person every day. Whatever your living or work situation, you shouldn't be alone day after day. Phone or email contact is not a replacement for spending time with other people. Regular face-to-face contact helps you ward off depression and stay positive. Giving back to the community is a wonderful way to strengthen social bonds and meet others interested in similar activities or who share similar values. Even if your mobility becomes limited, you can get involved by volunteering on the phone. Find support groups in times of change. If you or a loved one is coping with a serious illness or recent loss, it can be very helpful to participate in a support group with others undergoing the same challenges. Don't fall for the myth that growing older automatically means you're not going to feel good anymore. It is true that aging involves physical changes, but it doesn't have to mean discomfort and disability. While not all illness or pain is avoidable, many of the physical challenges associated with aging can be overcome or drastically mitigated by exercising, eating right, and taking care of yourself. And it's never too late to start! No matter how old you are or how unhealthy you've been in the past, caring for your body has enormous benefits that will help you stay active, sharpen your memory, boost your immune system, manage health problems, and increase your energy. In fact, adults who take up exercise later in life, for example, often show greater physical and mental improvements than their younger counterparts—because they aren't encumbered by the same sports injuries that many regular exercisers experience as they age. Similarly, many older adults report feeling better than ever because they are making more of an effort to be healthy than they did when they were younger. A recent Swedish study found that exercise is the number one contributor to longevity, adding extra years to your life—even if you don't start exercising until your senior years. But it's not just about adding years to your life, it's about adding life to your years. Exercise helps you maintain your strength and agility, increases vitality, improves sleep, gives your mental health a boost, and can even help diminish chronic pain. Exercise can also have a profound effect on the brain, helping prevent memory loss, cognitive decline, and dementia. As you age, your relationship to food may change along with your body. A decreased metabolism, changes in taste and smell, and slower digestion may affect your appetite, the foods you can eat, and how your body processes food. But now, more than ever, healthy eating is important to maintain your energy and health. Avoiding sugary foods and refined carbs and loading up on high-fiber fruits, vegetables, and whole grains instead will help you feel more energetic, while eating with others is a great way to stay in touch with friends. Many adults complain of sleep problems as they age, including insomnia, daytime sleepiness, and frequent waking during the night. But getting older doesn't automatically bring sleep problems. Developing healthy sleep habits as you age can help you ensure you get enough quality sleep each night. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Consider using an adjustable bed to help improve your sleep position, alleviate pain, and reduce snoring. Avoid artificial light from screens for at least one hour before bed, and increase your activity levels during the day. A soothing bedtime ritual, like taking a bath or playing music can help you wind down and get a good night's sleep. There are many good reasons for keeping your brain as active as your body. Exercising, keeping your brain active, and maintaining creativity can actually help to prevent cognitive decline and memory problems. The more active and social you are and the more you use and sharpen your brain, the more benefits you will get. This is especially true if your career no longer challenges you or if you've retired from work altogether. Challenge your brain. For some people, challenging your brain could involve playing new games or sports. Other people may enjoy puzzles or trying out new cooking recipes. Find something that you enjoy and challenge your brain by trying new variations or increasing how well you do an activity. If you like crosswords, move to a more challenging crossword series or try your hand at a new word game. If you like to cook, try a completely different type of food, or if you're a golfer, aim to lower your handicap. Vary your habits. You don't have to work elaborate crosswords or puzzles to keep your memory sharp. Try to work in something new each day, whether it is taking a different route to work or the grocery store or brushing your teeth with a different hand. Varying your habits can help to create new pathways in the brain. Take on a completely new subject. Taking on a new subject is a great way to continue to learn. Have you always wanted to learn a different language? candidate in aging and rejuvenation. Another activity that I plan to prioritize in the new year is exercise, usually to start the day. Not only does morning exercise wake you up and boost your metabolism, it lifts your mood and improves mental clarity. She plans to do the following. Scott Braunstein , national medical director at Sollis Health. Prioritizing this every day has both mental and physical health benefits. Gradual integration into your daily life increases the likelihood of success while connecting the habit to an established behavior helps reinforce the routine. Write it down, schedule time for it, and even put it in your calendar with a reminder. |
| Aging Well - touch-kiosk.info | These harmful substances might contribute to Garcinia cambogia and apple cider vinegar Thyroid Function Optimization Garcinia cambogia and apple cider vinegar the onset of illnesses like agin and heart disease. Aying time with friends and relatives isn't just fun, it can help you live longer. Physical changes with aging. This content does not have an Arabic version. About DailyOM Most Popular Courses New Releases Trending Courses See All. |
| 9 longevity experts share their best advice for creating healthy habits that can help you age well | You can help improve treatments for health conditions that impact women by participating in a clinical trial. Centers for Disease Control and Prevention. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources. According to a study , pet ownership or regular contact with pets was associated with better cognitive function, and in some cases, better physical function. What if I lose my spouse? Make sure that you eat plenty of:. |
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