Many of us would like to be young forever, and this is impossible, but there are some habits for healthy aging that can make you feel young for longer.
But what does being young mean? For most people, being young means they can still do the things they were able to do in their 30s, and they also have a pleasant appearance. This is something more or less achievable, and this is why you should know about some habits for healthy aging.
There are many lifestyle factors that play an important role in maintaining good health and a younger appearance. Once these habits become a part of your routine, you will be on your way to aging gracefully.
Growing old will affect every part of your body, but following these habits for healthy aging will help you adapt to these changes and give your body a leg up.
1. Exercise, exercise, exercise
If you want to age well, you should know that exercise and physical activity are essential. For example, between the ages of 30 and 70, a regular woman has a pretty big chance of losing 23% of her whole muscle mass. This can really impact the life of anyone and make you lose your will to do any physical activities. This is why many seniors have a sedentary lifestyle.
As you age, you lose muscular mass really fast, but there are some things that can help you. Exercise is the most effective method to combat this, and resistance workouts are the best. You might be surprised to hear this, but resistance workouts are known to increase muscular mass and make you stronger, even if you are over 85!
But having a better physique and exercising can lower your risk of developing Alzheimer’s. Yes, you heard this right. Exercise might lower your risk by 25%! This is a lot, and you have to do so little. This happens because exercise improves the activity of the hippocampus, which is responsible for working and learning memory.
2. Habits for healthy aging: Eat protein
Protein is one of the essential macronutrients you need to maintain your muscle mass, your immunity, and the health of your bones. So, besides exercising, another way to have healthy muscles is to consume more protein.
One of the habits for healthy aging is to add protein to almost every meal you have. This is not something hard to achieve. The main source of protein is meat, but here you need to be careful as not any meat is suitable for this. For example, incorporating fatty meat into your diet is not a good idea.
But even if meat is the main source of protein and also the most reliable one, this doesn’t mean there are no other foods that can provide you with this essential macronutrient that will keep your muscles healthy and ready for exercise.
There is also the plant-based protein that you can get from legumes, tofu, or quinoa. Also, remember that dairy products also contain proteins.
3. Get a good night’s sleep
No matter what you do, try to sleep between seven and nine hours per night. This is the golden rule and one of the habits for healthy aging. Also, if you lose these precious hours of sleep during the night, not even the best power nap can help you make up for them.
Now, if you don’t sleep one night, it is not the end of the world, but if this becomes something chronic, it might become a problem. Not sleeping well for longer periods of time can increase the risk of developing various conditions, such as depression, obesity, Alzheimer’s, and diabetes.
Also, you’ve probably heard about “beauty sleep,” right? You might have believed that this was a myth, but it is not. While you sleep, your body has work to do, and it releases a growth hormone that will help restore elastin and collagen. These two compounds are what make your skin young and beautiful.
Recent studies showed that not sleeping well is linked with the accelerated aging of the brain. This is why it is not okay to treat sleep as a luxury. Sleep is an essential human need, and you need to prioritize it. This makes sleep one of the best habits for healthy aging.
4. Challenge yourself
If you want to be a successful senior, another thing you can do is to never stop challenging yourself. We know that after years and years of obstacles and challenges, you might be tired and just want to take a pause. But you need to know that you can still try new things while you relax.
Among the habits for healthy aging, you can find this habit of challenging yourself. This is a head-on approach that will help your brain remain in good shape. But what does challenging yourself mean?
Start learning a new language, start painting, or learn how to play a musical instrument. Just pick up a new hobby. Keep your brain busy, and you will feel younger than ever! Try to not remain stuck in the same old routine.
Spice things up a little bit, and from time to time, try to add something new. Whether you are doing crossword puzzles or playing a PC game, any of these activities will be useful in the long term.
5. Don’t smoke
You probably already know that smoking is, for sure, not one of the habits for healthy aging. Even more, the American Lung Association states that smoking kills almost half a million Americans per year. This is a huge number, and what is worse is that all of these deaths could have been prevented if these individuals hadn’t smoked.
Smokers are more likely to develop cardiovascular disease or suffer a heart attack compared to non-smokers. People who smoke die six years earlier on average than those who do not smoke, and this applies especially to those aged 60 and over.
According to the American Lung Association, smoking can lead to cancer, vision loss, diabetes, and several other types of health problems. But there is one thing you can do to help you avoid getting these conditions because of smoking. We know it isn’t that easy but quit smoking.
Even if you used to be a heavy smoker, stopping smoking now is something that will truly benefit your health and will also help you be younger inside and out.
6. Be social
We are social beings, and this makes socialization one of the habits for healthy aging. You might think that this is not an important step, but it is. Maybe the things that come to mind are sleeping, a better diet, or exercising, but you also need to be aware that social interactions are there too.
Spending time with other people is great for your mind and your overall well-being. Try to have a stale social network that you can do various activities with. Being socially isolated is not beneficial to you, and this is why you should try to avoid it. Spending too much time alone can lead to depression, heart disease, and even stroke.
Now, after reading all of these, you might think you need to become the coolest neighbor or win a popularity contest, but this is not true. It is important to have a few meaningful relationships that will make your life better.
Learn more about the best things you can do in retirement: The Ultimate Retirement Bucket List: 101 Fun Things to Do, Exciting Everyday Activities, and Once-in-a-Lifetime Experiences for a Healthier, Happier Third Act
You should also read: 8 Vitamins and Minerals Scientists Recommend for Longevity
