The 5 Key Secrets of Aging Well
Are you starting to see the signs of aging? Are you worried about aging? Do you look in the mirror and see the wrinkles, gray hair, or maybe a slightly stooped stomach. Do you experience 'senior moments' that include bouts of forgetfulness.
You may know or not know that the major causes of aging tend to revolve around being exposed to toxins, harmful foods, excessive sun exposure, and stress. All of which, can lead to internal tissue, cell damage and a weakened immune system. Read on if you wish to know the secrets to aging well.
Secret 1 - Nutrition - Eat Wholesome Foods
Assess your current diet and be aware that you really need to consider changing your dietary intake from what I refer to as 'dead food' (e.g. fatty meats, butter, or packaged or processed foods - as, they are often loaded with large amounts of harmful sugar, salt, additives, coloring's, etc.)
Then strive to start replacing it with 'live food' (e.g. colorful veggies, fruits, whole grains, nuts, and organically certified products (e.g. cereals). Many research studies have found that a 'live food' diet not only bolsters your immune system, it can help you live longer and protects against many life threatening diseases.
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How do you improve your nutrition?
My
first suggestion is that if you visit a supermarket, then strive to
just walk down the fruit and veggie isles, because this is where the
live food exists.
According Heidi Godman, the Executive Editor
of the Harvard Health Letter published by the Harvard Medical School in
the U.S. adopting a 'Mediterranean diet' now is better for your health later.
Researchers
looked at the dietary habits of more than 10,000 women in their 50s and
60s and compared them to how the women fared health-wise 15 years
later. Women who followed a healthy diet during middle age were about
40% more likely to live past the age of 70 without chronic illness and
without
physical or mental problems than those with less-healthy diets.
The
healthiest women were those who ate more plant foods, whole grains, and
fish; ate less red and processed meats; and, had limited alcohol intake.
That’s typical of a Mediterranean-type diet, which is also rich in
olive oil and nuts. [1]
Does your diet need changing for the better?
Secret 2 - Exercise - Walking Regularly
Regular exercise is a must if you wish to age well and live a healthier longer life. Yet, simply walking is one of the most underrated form of exercise.
In fact, scientific studies are showing, that just placing one foot in front of the other can lead to some seriously impressive mental and physical benefits (e.g. heart and lung fitness, improved balance, reduced blood pressure, etc.). Yet, researchers have also found that a brisk walk can be very fruitful - particularly, in terms of weight control, enhancing mood, and it helps to produce better quality of sleep.
Needless to say, it increases the oxygen and blood levels to the brain - thus, improves concentration and enhances awareness.
Why walking is the most underrated form of exercise
In an article, I cited in NCN news it stated. "Psychologists find that a simple 10 minute walk maybe just as good as a 45 minute workout, when it comes to relieving the symptoms of anxiety, and further suggested that a 12 minute walk resulted in an increase in joviality, vigor, attentiveness and self-confidence."
Other studies highlight that walking facilitates positive affect, even when you maybe expecting the opposite. For instance, researchers Miller and Krizan found that walking has the power to override expectations of mood worsening or the effects of other emotionally relevant events, such as boredom and dread.
So, what are you waiting for, stop sitting and Get Moving!
Secret 3 - Quality of Sleep
When people get older, sleep disturbance may also surface and insomnia can become a problem.
Although,
the body clock has been finely tuned to trigger natural sleep hormones
to be released when the pupils of the eye are exposed to darkness -
there can be numerous reasons for this brain process to become altered
or disturbed (e.g. worry, anxiety, harmful lifestyle habits, medication,
illness, etc.)
Hence, your body can easily become out of sync.
Many
studies are showing that insufficient sleep comes with a price - and
that includes poor health and greater risk for a number of diseases.
Insufficient or poor sleeping patterns are also associated with lower
life expectancy - with some data taken from three large cross-sectional
epidemiological studies revealing that if you sleep less than 5 hours
per night, then the mortality risk increases also by 15 per-cent.
According to Dr. Robert Stickgold, he suggests that there's also link between sleep loss and increased impairment in judgment.
How do you improve quality of sleep?
Dr. Orfeu Buxton suggests that adequate sleep is crucial for a long and healthy life - therefore, there are a number of steps you can take to achieve this. Firstly, its important for you to recognize the contributing factors as to why you're not getting enough sleep. [4]
For
instance, is it your lifestyle, your work, or are you a social
butterfly?
You can also start by turning off any technology (e.g.
mobile phone, tv, laptop, etc.) after early evening has set in - as,
exposure to screen radiation plays havoc with the natural sleep hormonal rhythms. Make your bedroom a sacred place and try to keep it inviting,
warm, comforting and dark.
Avoid consuming any potential
stimulants in the evening (e.g. caffeine or alcohol, drugs) and try to
avoid stressful, stimulating activities in the evening - as, this practice
can cause the body to secrete the stress hormone cortisol' - which will
halt your potential for restful sleep.
Start treating sleep as a priority.
Secret 4 - Positive Thinking
Lets face reality - life can be tough, and staying optimistic in troubling or challenging times isn't easy.
In saying that, I try to always have the mindset that life is a 'test.' And, when we're tested during traumatic times - such as when a loved ones dies, or you're experiencing a layoffs from work, or health problems have occurred. Positive thinking can be a powerful ally.
Unfortunately, millions of people go about their daily lives not really knowing the 'power of the mind' to deal with adversity or to heal.
There's plenty of research showing that people who are optimistic, rather than pessimistic, not only live longer - but, they live a happier life. Once you learn that your thinking affects your cells in your body, you can then learn to try to become more optimistic in your life.
How do you start to change your thinking patterns?
It can take a little time to practice - but, start to learn to smile more and strive to stop dwelling upon the past and think more of the good things that may have happened in your life. Also, start accepting things you cant change and surround yourself with positive minded people - people who can boost your spirit.
Even doing positive things for others who are less fortunate can become a positive step forward. Maybe, even keep a gratitude journal or visit someone in hospital or an aged care home - as, this can help you see how lucky you maybe compared to others.
Re-framing your mind works.
Secret 5 - Meditation and Prayer
One of the key secrets to aging is 'Meditation' and 'Prayer', and you should not underestimate either one.
In today's modern world, stress is inevitable in some form or another, and sometimes your everyday life stressors (e.g. triggers) can become overwhelming - even reaching a point where you find it difficult to cope.
New research even supports the notion that high levels of stress somehow speed up the aging process. Though stress is inevitable, you can help control your body's response to it. Exercise, meditation, invoking the relaxation response, and mindfulness are great stress busters.
"As we age, our immune systems are less efficient, and adding stress to that can lead to disease progression or the onset of disease," says Dr. Ann Webster, a health psychologist at the Benson-Henry Institute
for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital. [5]
Fortunately, meditation can trigger the antidote to stress, called the relaxation response. If you have never tried meditation, I suggest you start to learn how. As, it will help you to de-clutter your mind and bring you into a calmer state. Needless to say, less stress equals a longer life.
I encourage you to watch a very powerful video on the power of prayer, then click the live link below to learn more. https://www.youtube.com/watch?v=2oLQowCVCEk
References
1] Godman, H.(2013). 'Adopt a Mediterranean diet now for better health later'. Harvard Health Publishing, Harvard Medical School. Online blog article accessed at https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846. Published November 6, 2013.
2] Brianna Steinhilber (2018). NBC News. 'Why walking is the most underrated form of exercise.' Diet & Nutrition. Cited online at https://www.nbcnews.com/better/health/why-walking-most-underrated-form-exercise-ncna797271. Published May 18, 2018.
3] Miller, J. C., & Krizan, Z. (2016). 'Walking facilitates positive affect - even when expecting the opposite'. National Library of Medicine. (5), pp.775-85. Cited online at https://pubmed.ncbi.nlm.nih.gov/27100368/. Published August 16, 2016.
4] Harvard Medical School. Division of Sleep Medicine. 'Sleep and disease risk'. Online article cited at http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk
5] Harvard health Publishing. (2015). 'Best ways to manage stress.'
Harvard Health Letter. Online article cited at
https://www.health.harvard.edu/mind-and-mood/best-ways-to-manage-stress.
Published: January, 2015.
