How do we grow old gracefully?
People are living older than ever, but for many, getting older can come with an increased risk of health conditions. The question has now become: how can we extend our lifespan and live those extra years?
The oldest millennial celebrates a milestone when they turn forty. However, this is also the chapter in your life where you take health screenings seriously. There’s no one-size-fits-all when getting such, even though it is aimed for the general population. Always consult your primary care doctor to see which health screening fits you best with your condition.
Nutrition
Proper nutrition comes with special perks for people of certain ages. Loading your plate with the right food that can help with brain health, muscle health, and skin support for aging gracefully.
Here are some nutrients that can help you with your longevity:
- B vitamins
- Magnesium
- Vitamin D
- Protein
B Vitamins
B vitamin deficiency may link to cardiovascular conditions, neurological conditions, and osteoporosis in older adults.
Food that are rich in B vitamins:
- Meat
- Dairy
- Seafood
- Leafy greens
- Whole grains
Note: they are also common as supplements.
Magnesium
The older you get, the harder it is for your body to absorb magnesium. It’s important that you have enough of these nutrients. A 2021 review showed a link between low magnesium and conditions like heart disease, Alzheimer’s disease, hypertension, and stroke.
Food that contain magnesium:
- Spinach
- Avocado
- Dark chocolate
- Beans
- Nuts
Vitamin D
Vitamin D may hold promise for age-related health conditions like a higher risk of autoimmune disorders and low immune functions. You can pull more D into your diet through foods like fortified milk or mushrooms. You can ask your doctor for supplementation.
Protein
Protein may always be a critical nutrient. Muscle mass usually declines when you get older. Protein recommendations are higher than other populations.
Balance your hormones
Changing hormones can lead to emotional and physical changes, especially in people assigned female at birth. Hormones can affect focus, sleep, blood pressure, and other aspects of wellness. Starting now, consider an annual physical to check your hormone levels, allowing you and your doctor to course-correct them if necessary.
Practice prevention
Prevention is better than a cure. You can incorporate healthy lifestyle practices that can see you into your later years with greater strength, energy, and brain health. What are the three areas to focus on? Exercise, mental fitness, and sound asleep.
Exercise
You don’t have to run a marathon at 70 to stay physically fit.
A study in 2022 found that even extremely short bouts of intense exercise performed three to four times a day reduced deaths from any cause. Here’s a tip: find an exercise that you genuinely enjoy and make it a habit.
Mental Fitness
Staying mentally active is part of the deal. Picking up a hobby, reading a book, and playing games of strategy that will keep your mind sharp.
Sleep
Having a goodnight sleep can impact your health. A 2023 study involving around 172,000 people, people with a high quality sleep schedule live significantly longer: 4.7 years and 2.4 years for women. For a goodnight sleep, try sticking to a regular sleep routine, no heavy caffeine and alcohol. Devices must be off before bed.
Contact The Specialist
In addition to attending regular appointments with your primary care doctor, now it’s time for you to consult with other specialists, too. Depending on your medical history and family medical history, it may be important to consult other doctors frequently.
Risk Factors
Always monitor the risk factors, talk with your doctor and what can be avoided. It’s also good to gather your family history, so your doctor can look at it accordingly. Even if you kept tabs on your family medical history or blood work in the past, certain blood markers can paint the big picture of your health.
There is no miracle elixir or potion that will make you age gracefully but taking certain steps to live a better and healthier life can boost life satisfaction. We all want to live long and make more memories here on Earth with the people we love dearly and the purpose that life gives us.
REFERENCES: https://www.healthline.com/health/ways-to-increase-your-longevity-after-40#takeaway
