Aging Gracefully: 13 Tips for Healthy Aging

Aging is a topic that most people don’t want to think or talk about. It’s often associated with sagging or wrinkly skin, joint pain, disease, and loss of your youthful glow. But it doesn’t have to be that way. 

You can take control over your aging so that it’s done gracefully. While some changes are inevitable, there is so much that you can take charge of when it comes to your body as you age. 

In this article, we are going to give you our top 13 tips on how to maintain grace, happiness, and health as you age. 

1. Eat the right foods to age with grace

Certain properties within the body begin to break down or are produced less the longer you live. Each nutrient is important to help support your health and keep your body and health going strong. 

Nutrients like collagen, hormones, calcium, and certain vitamins are produced less from our bodies with age. This is the reason our bones lose density, skin becomes less supple, and joints move less smoothly. 

To keep your bones, joints, skin, and brain health, you’ll want to focus heavily on diet. Plant-based diets to combat aging are your best option because they provide you with polyphenols and antioxidants that fight disease and premature aging. 

Instead of prepackaged foods, try eating fresh whole foods to get all the nutrients needed. 

Make sure you’re eating:

• Fresh fruits and vegetables
• Nuts and seeds
• Cold-water fish like mackerel and salmon
• Whole grains
• Healthy oils and fats (olives, avocado, flax seeds, peanut butter)
• Herbs

Swap out unhealthy foods and drinks for fresh and healthy alternatives. Instead of adding flavor with sodium-filled spices opt for fresh or dried herbs. Or instead of drinking soda, try seltzer water with fresh fruit mixed in.

2. Take care of your skin

Skin is probably the most visible sign of aging. Crows feet and other sunken lines make us feel less youthful. Fortunately, polyphenols have been proven to help improve the appearance of not only wrinkles but age spots as well!

The best ways to take care of your skin as the years go by are:

• Use products with SPF to help protect your skin from UVA/UVB rays
• Clean skin daily
• Avoid using chemical-ridden products on your skin
• Stay hydrated
• Get screened for skin cancer

3. Take care of your mouth

Dental diseases are often an area of concern for general health. Dentists are actually able to see signs of diseases that are beginning to unfold before other symptoms emerge. An unhealthy mouth can lead to oral diseases which have been linked to diabetes, heart disease, and stroke. 

Taking care of your oral health throughout your life can increase the longevity of your teeth health allowing you to eat normal foods longer. The best ways to take care of your teeth are by:

• Brushing at least twice a day
• Flossing at least once a day
• Seeing your dentist regularly
• Avoiding the use of mouthwash

4. Move your body

Having an active lifestyle has been shown to improve body and brain health in all ages. When you’re sedentary you run the risk of developing diseases and unhealthy diet habits. Doing things daily that get you up and moving is the best way to stay in your prime. 

Improve your cardiovascular and brain health by doing exercises like:

• Aerobics
• Walking
• Swimming
• Dancing
• Strength training

Aim for between 2 ½ to 5 hours weekly of exercise in addition to an active lifestyle. 

5. Make time to do the things you love

Enjoying your life is an important way to reduce stress. If you have hobbies that you love make sure you’re spending time doing them. Spending time with people you enjoy being around can do the same. People who enjoy their time are often shown to have better mental health in the present and in the long run.

6. Get some hobbies

Trying new hobbies is a great way to enjoy your time. If you’re about to retire, are already retired, or are just bored with your normal routine try new hobbies. 

Gardening, dancing, crafting, creating art, making music, and volunteering are all great ways to express yourself and enjoy your time. Studies also show that even in high-stress environments where people often experience depression, they have a better outlook on life and better wellbeing after trying a new hobby.

7. Remove as much stress from your life as possible

Excessive stress has been linked to disease and a decline in mental health. Doing things to limit or better manage your stress levels can help you to avoid these unpleasant things we associate with aging. 

8. Drop your bad habits

Things like drinking, smoking, and unhealthy eating all contribute to cellular damage and premature aging. If you want to stay healthy and age with grace, you’ll want to stop the habits that make you look older. Alcohol, tobacco, and overeating all cause an increase in systemic inflammation which contributes to poor health.

9. Rest up

Sleep is a huge part of maintaining your health. Getting the recommended 7-9 hours daily will make a difference in your mental clarity, skin appearance, and mobility. Taking time during the day to rest is good too so you don’t overwork your body. Find the right balance between sedentary and overactive. 

Try some new ways to rest your mind so you sleep better like:

• Meditation
• Yoga
• Tai chi
• Chi gong

10. Drink lots of water

Water makes up about 55-75% of your body weight. Each cell needs to be properly hydrated to carry out functions all over your body. Drinking adequate quantities of water can improve the appearance of your skin, mobility of your joints, and function of your organs. 

So grab a glass of water and cheers yourself to a more elegant aging process. 

11. Be gentle with yourself

This is a big one. As we age, we can be critical of ourselves. Each year you’re on the planet is another blessing and opportunity to make your mark on the world. Evidence shows that people who are more accepting of their age and the changes that happen in their bodies live happier and longer lives. 

12. Keep routine checkups with your doctor

Your doctor should be someone you trust. When you’re first born you see your doctor every month and eventually move to every year. At some point, this often stops, but it should definitely be an ongoing practice. Doctors will help you understand when to get routine testing done for different diseases that often affect people of your age group. 

Routine testing can help you catch the early stages of a disease so you have a better prognosis.

13. Keep your gut healthy

Gut health has a huge impact on aging and disease development/progression. Eating foods that help support your gut health full of polyphenols, prebiotics, and postbiotics. Atrantil is a great way to support your gut health and provide your body with all three of these gut-healthy products. Ask your doctor if taking Atrantil can help heal your gut for better aging.

Aging doesn’t have to be scary or upsetting. Taking care of your body and mind isn’t difficult to do as long as you know what is most beneficial for you. What is your favorite thing to do to age gracefully? Let us know in the comments

1. https://www.merckmanuals.com/home/older-people%E2%80%99s-health-issues/the-aging-body/changes-in-the-body-with-aging#:~:text=The%20body%20produces%20less%20growth,testosterone%2C%20which%20help%20maintain%20muscles.&text=Less%20joint%20fluid%20is%20produced,ligaments%20become%20stiffer%20and%20weaker.
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5497890/
3. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
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7. https://academic.oup.com/psychsocgerontology/article/66B/6/675/588906