It is a known fact of life that we age the second we are born. From an infant, our aging process consists of a steady upward trajectory of growth. A common thought is that our aging process follows a bell curve where we see a continual growth in your younger years followed by a decline in your latter years. While this can be seen as a part of life, there are better ways to view the aging process.
A better way to view life and the process of aging is that it is a series of tradeoffs. As a toddler we are unable to speak fluently but have near wrinkle-free baby-smooth skin. In your days of retirement, you may not have baby smooth skin, but you have fluency in language and tons of experiences.
Aging well and gracefully is all about keeping up with your mental and physical health. Below are five tips for growing old to help you feel young at heart.
1. Stay active
Staying active is something that can benefit you no matter what stage of life you are in. The key to aging well is to get active and keep it up throughout your life. By putting your body to work on a daily or regular basis you ensure that your body is getting put to use.
Humans have evolved through thousands of years and for a majority of that history we were active beings that needed to constantly stay active to simply stay alive. Hunting, gathering, and avoiding dangers forced humans to constantly be on their toes. Modern history and civilization is only a small portion of the evolutionary timeline of humans. As such, humans are not well adapted to a sedentary lifestyle.
Sitting for hours at a time can not only lead to bad posture, but it could even decrease your life expectancy by putting you at a higher risk for chronic conditions like cardiovascular disease. It can be easy to default to a life of sitting as it is the path of least resistance. However, it can have detrimental impacts on the aging process and your overall health.
Putting your body to regular work can help in aging by facilitating good blood flow, strong bones, more muscle mass, and less fat.
Below are tips for ways to stay on top of your physical exercise each day to age more gracefully.
Walking is a great way to stay active and to keep your body in tip top shape as you age. Simply going on a walk everyday does not require you to be an athlete and is a great way to get out of the house and enjoy the great outdoors.
Walking may seem like a simple task but it can have large impacts on your overall health.
Walking more could simply consist of parking your car farther back in the parking lot or taking a stroll when you need a break from work. Getting a step counter is a great way to keep track of your progress and ensure you are getting enough steps in. A recommended goal to shoot for is 10,000 steps a day to ensure you are sufficiently utilizing your body. It should be noted that not everyone is capable of walking or walking for 10,000 steps. In this case you should try to incorporate a low intensity exercise that is within your capabilities.
Going on daily walks allows you to age well because it moderately works your muscles, bones, and heart. By going on walks you are ensuring that the muscles responsible for your mobility are being utilized on a consistent basis. Additionally, walking is considered a weight bearing exercise which helps to build bone mass which is increasingly important as you grow older. As you age the chance to develop weakened bones increases significantly.
Swimming is a fun activity that people of all ages can enjoy. While learning how to swim can be difficult, once you learn how to swim, it becomes second nature.
Swimming is a great way to get your daily dose of exercise because it utilizes a wide range of muscle groups, incredibly easy on your joints, and just plain refreshing. As we age, our joints tend to be at greater risk for joint related issues. Swimming is a great way for those with joint issues to stay active and experience less pain along the way.
While not everyone has a pool at their disposal, swimming can be a great addition to your daily routine. Even getting a few laps in a couple times a week can give your body the movement it needs to stay healthy.
It should be noted that while swimming is great for your cardiovascular and muscular health, it is not weight bearing, and does not pose a significant benefit to bone density like walking does.
2. Eat healthy
Every moment you are alive you expend energy that you obtain through your food. The food you eat is taken in through the digestive system and is broken down into small molecules. These small molecules are utilized as fuel for the cells within your body through small structures called the mitochondria. These structures utilize oxygen from the air as well as the energy dense molecules taken in through our food to convert it to usable energy that the body can use. As a byproduct the mitochondria produces what is known as free radicals which need to be neutralized by antioxidants.
As we age antioxidant levels within the mitochondria can dwindle reducing the efficiency of energy production possible.
MitoQ is as a powerful antioxidant that supports the mitochondria to give them the extra help they need.
The situation with your mitochondria is not the only scenario where you can see the importance of vitamins, minerals, supplements, and other molecules that you obtain through your diet.
The best way to ensure you have your body running well as you age is to ensure that you are giving it the nutrition it needs to stay healthy.
Below are tips for incorporating healthy eating into your daily life to grow older more gracefully.
The Mediterranean diet is a highly researched diet that has been shown to decrease the likelihood of developing chronic conditions associated with suboptimal nutrition. The diet consists of a diet of mainly vegetables, fish, and high utilization of olive oil.
The Mediterranean diet is thought to be a beneficial diet due to the high nutritional contents of molecules with antioxidant and antiinflammatory properties. In fact, studies have shown the diet was correlated with a longer life expectancy.
While living a longer life doesn't necessarily mean you are aging well, the fact that the body is able to function for longer is a good indicator that the diet is having a positive impact within the cellular processes of your body.
The mediteranian diet may not be for everyone, but there are some key takeaways from the diet that you should attempt to implement into your own diet. Eating a diet that mainly consists of whole vegetables, little meat, and little to no processed foods is a great place to start.
The 2015-2020 Dietary Guidelines for Americans even reaffirms these kinds of eating habits by stating a diet that minimizes added sugar, saturated fats, and salt is ideal. These methods are a great way to get adequate nutrition through natural means.
If you feel that you are missing nutrients through your diet you may want to consider supplementing with a supplement tailored to your needs. While getting nutrients through your diet is optimal, taking supplements is a great way to help support your body systems by giving them the extra help they need to get the job done.
Consistent eating schedule
Another way to eat healthy is to have consistent meal times throughout your day. A lot of eating issues like overeating or eating a lot late in the day are caused by an inconsistent eating schedule. In fact, the American Heart Association article links inconsistent mealtimes to heart risks.
Whether you only eat three meals a day, or practice a five meals a day schedule, you should stay as consistent as possible. Staying consistent allows your body to learn when to rest and digest and when to get going. Much like sleeping, your healthy eating habits should begin by establishing mealtimes and a routine.
Creating a daily routine presents an opportunity to implement a wide variety of healthy habits. One way to implement a consistent eating schedule is to schedule it before or after your daily exercise. Pairing diet and exercise is incredibly important, as this improves the efficiency at which your body is able to function.
Regular exercise is able to support a better circulation of fluid across tissues, while a well-balanced diet is able to ensure that the nutrients carried through these fluids are readily available for the cells within your body.
3. Adopt a skincare routine
One of the hallmark outwardly apparent indications of aging is in the skin. Wrinkles, crow feet, and dry skin are all things that can become more persistent as you age. These blemishes do not need to be feared and are simply a part of life. The onset of these however can be delayed if you are able to implement a good skin care routine.
The skin is the largest organ in the human body and takes the constant beatings of everyday life. Large fluctuations in temperature, low humidity, UV radiation, and more are all constant stresses placed on the skin.
Over the years it is understandable that the skin begins to show signs of wear sooner than the rest of you. Below are ways that you can facilitate healthier skin to allow your skin to gracefully age.
If the skin had one arch enemy, it would definitely have to be dryness. If you think about other tissues in your body, you may notice that the skin is one of the few tissues that makes contact with the outside environment.
Because of this, the skin is constantly losing moisture to the atmosphere through a process known as evaporation. To prevent this, the body secretes oils to lock in moisture and limit evaporation that can lead to breakages in the skin.
The amount of oils on the skin tends to vary from person to person, and has many variables that impact the amount including age, gender, geographical location, and more.
While the natural oils on the skin are important, you can utilize MitoQ Day Cream to help build up the oil layer in addition to assisting with hydration and the reduction of wrinkle visibility thanks to the hyaluronic acid and Matrixyl synthe‘6 peptide found within the cream.
Having this layer can help fight evaporation, in addition to helping the skin by adding an additional physical barrier to the outside world. Utilizing a day cream routinely can allow you to protect your skin as you take on each day.
Another incredibly useful time of day to pamper your skin is at night. The eight hours that we are asleep each night presents a perfect opportunity to give our skin the rejuvenation it needs. The MitoQ Night Serum combines the specialized antioxidant MitoQ with Vitamin B3, Active Vitamin C, Prodizia™, and Mediatone. These ingredients work together to reduce the appearance of wrinkles and dark spots, giving you a wakeful and energized appearance.
These topical treatments can help you to look younger by supporting your skin through hydration, providing an oil barrier, and giving your skin ingredients that can make a difference.
Many people think that good skin health is only about perfecting your daily skin routine. Exfoliating, hydrating, moisturizing, and toning are what usually come to mind when thinking about skin health.
In reality, you need to focus on the inside as much as the out. Your skin, like any other part of your body, needs support from nutrients obtained in your diet to function at its best.
MitoQ’s Skin Support Complex is a formulated supplement that aims to support your skin by supporting its firmness, hydration, and overall appearance. Even though your skin is something you can see from the outside, taking supplements can help your skin radiate from the inside out!
4. Keep Up With Your Mental Health
When the everyday stresses of life come into play, many people put their mental health on the back burner and focus their attention elsewhere.
While sometimes this is necessary, your mental health contributes greatly to your overall wellbeing and health. Not making your mental health a priority is doing a disservice to yourself and can have negative implications to your health.
Below are ways to age gracefully with good mental health.
Stress is not an inherently bad feeling to have. Stress is the body's response to a threat or stressor and can provide us with important information. Stress only becomes a negative when it is recurrent and persistent.
When under stress, the body releases hormones that signal the body to prepare to move and reduce less immediately-essential processes like digestion. When in a constant stressed state, necessary processes like digestion cannot function optimally and can result in physical ailments.
Limiting stress is a great way to allow your body to function at its best.
One of the best ways to limit stress is to find healthy ways to cope and deal with your stress. This can include meditation, exercise, talking to those close to you, and even picking up a hobby. When stress is dealt with properly you are better able to reduce its effects on your body and therefore reduce its effects on your aging process.
Children are typically very keen on what they want to do when they get older. Wanting to drive, go on all the roller coasters at the amusement park, and eat off of the regular menu at restaurants are just some of the ambitions that kids have about the future. When grown out of this stage of life, many look at their past and wish they could go back to those simpler times.
This concept continues as we age in that we can get caught up in the future and forget to take in the present moment. This phenomenon means that it is important to be present and take in every moment you have.
Being present is a skill that is becoming harder and harder to refine. With the constant bombardment of social media notifications, work procrastination, and distractions, it is difficult to narrow in on the present moment.
A great way to be present in the moment is to practice meditation regularly. Meditation is a technique aimed to ground you to the present by putting your attention to your senses and the world around you. With practice, meditation can be an effective way to ensure you are present and are taking in the moment and world around you.
Get enough sleep
Sleep is an incredibly important aspect of your health, yet to many it is not a priority. Sleep is an important process that enables us to function properly and effectively.
A survey of those over 100 years old found that they slept on average 7.5 hours a day and were more likely to state that they had good quality sleep. While the sample size of individuals over 100 is limited, these findings provide some insight into the importance of quality sleep.
Getting quality sleep is easier said than done in today's day and age. In the past, working days and hours were dictated by the amount of daylight in a given day. When it got dark out, there were limitations in the things you could get done and sleep would ensue.
Today our ability to work and do things after the sun has set extends the work day into the night.
The best thing to do to take back your sleep is to have a consistent bedtime and wake up. Setting these times can set your internal clock to make for better quality sleep.
5. Go for regular checkups
Many people forego regular checkups because they feel that nothing is wrong. This mentality is flawed as many health-related issues can go unnoticed.
As you age, illnesses and ailments can become more prevalent. Going for routine checkups is an essential part of aging as it can detect issues early when they are more treatable.
A great way to view health checkups is to think of it similar to how you bring in your vehicle for routine checkups. While the vehicle may act fine, a mechanic with a trained eye may notice a small problem that could lead to larger, more costly problems down the road. By finding the problem early, the mechanic can fix the issue and prevent larger issues. This analogy perfectly describes what a healthcare provider can offer your body during routine checkups.
Getting yearly checkups is a great method for staying on top of your health as you age.
Aging is a process that is unavoidable but the way in which we age is something that we have some control over. Staying on top of your physical and mental health can allow you to age gracefully.
Staying active, eating healthy, taking care of your skin, and keeping up with your mental health are all tips for growing old. Simply taking care of yourself goes a long way in making you feel good and stay feeling good as you age!