Throughout life, we change and one of the most feared changes in western culture is ageing. Questions like:
- Will I be able to live independently?
- Will I lose my memory?
- And, will I be lonely?
Are all very common thoughts.
Whilst we can’t avoid getting older, we can slow the symptoms of ageing. From exercise and socialising, to diet and mindset, they can all make a difference. And the good news is - it’s never too late to start!
Staying healthy both mentally and physically is important at any age. These tips can help us age well and ensure we live life to the fullest.
What we eat has a massive impact on our health, making just a small change can have a great impact.
As we age, our metabolism may decrease, and slower digestion may affect appetite. However, what we eat is still crucial to healthy ageing.
- Avoid sugary foods and refined carbs: Eating plenty of high fibre foods, fruits and vegetables will give you lasting energy and ensure that your body is getting the nutrients it needs. An easy way to ensure you are getting enough nutrients is to add one of our superfood juices to your daily diet. Packed with vitamins, minerals and amino acids it will give your diet a healthy boost.
- Lose weight: Research has shown that by losing just 5% of your body weight you can reduce your risk for diabetes and heart disease, of course, only if you can afford to shed a few pounds!
- Avoid processed foods: This way you immediately remove sugars and additives from your diet. Processed foods are also often high in salt and saturated fat, which won't do your body any good in the long run.
- Vary your diet: We may become less interested in food as we age so it’s important to keep food interesting. Try adding spices and make sure you eat a variety of colours in your food. Superfood juices and omega 3 oils are a great way to optimise your health and wellness.
- Keep hydrated: About eight to ten drinks each day are recommended to replace the fluid that is lost from the body. Water is a great choice but tea, coffee and fruit juice all count. Remember to drink more if the weather is hot or humid or if you are physically active. If you find getting up at the night is an issue you may feel better consuming more of your fluid earlier in the day.
Research has shown a positive link between exercise and healthy ageing, with immobility being responsible for over 3.2 million deaths per year.
- 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.
- Aim for 30 minutes every day. If that’s too much, break it up into shorter stretches. If you do it briskly enough to feel a little breathless you can gain huge health benefits., it also helps keep brain cells healthy by delivering more oxygen. In fact, research suggests aerobic exercise may delay or improve symptoms of Alzheimer’s disease.
- Things like crossword puzzles, Sudoku, chess, or reading are all good for your brain. Keep learning and trying new things to boost your brainpower. It may help lower your chances of Alzheimer’s disease.
- Try something new, learn to cook, garden, sew or anything else you feel like. It will challenge your brain and keep it active.
- Travel to a new place, learn a new language.
- Recent case studies show that the mature brain may be much more capable than previously expected. There are many cases of older adults performing amazing memory feats and it seems that self-disbelief may be one of the things holding back older people's memory capabilities.
Loneliness is harmful to your health. If you're lonely you are more likely to suffer from depression and research has found that loneliness contributes to a greater chance of depression, heart disease and dementia.
Spend time with friends and loved ones: Meaningful relationships and a strong social network improve mental and physical well-being and longevity.
Get a pet: Having a pet has been linkedto lower stress and blood pressure, reduced loneliness, and better moods.
Adopt a positive attitude: There is evidence that people who maintain a positive attitude about ageing live longer and may recover better from a disability.
Do things you enjoy: Volunteer, play tennis, meet for a coffee, whatever it is you enjoy doing, make the most of it.
- Spending time outdoors reduces negative feelings, such as anger, fear, depression, and anxiety. One study found that nature-based activities improved the overall well-being of older adults. Participants experienced better sleep and an increase in happiness after each session.
- Spending time in nature could expand your life expectancy. One study found that women who lived in or near green areas had a 12 per cent lower rate of mortality than those who lived around less vegetation.
- Spending time outdoors lowers stress. Nature has a calming effect that instantly lowers blood pressure, heart rate, and the production of stress hormones. A study published by Frontiers in Psychology found that spending just 20 minutes in nature helped lower stress hormone levels.
So, sit outside or go for a walk and experience the joys of nature.
Ageing is inevitable. How we age is not. We have some control over what we do to ensure that we age well and live well.
A great way to ensure that you have adequate nutrition as you age is to add one of our superfood juices to your diet. Packed with vitamins, nutrients and amino acids, it’s a great way to ensure that you are doing the best for your health and wellbeing.