Exercise, diet—even attitude—can be as important as genetics when it comes to growing old gracefully. Sure, growing older affects nearly every part of your body—including your hair, skin, heart, muscles, and more—but aging well may be as simple as adopting these (mostly) easy everyday habits.
1. Maintain a positive attitude.
You are what you think you are when it comes to aging. Seniors who think of age as a means to wisdom and overall satisfaction are more than 40 percent more likely to recover from a disability than those who see aging as synonymous with helplessness or uselessness, according to The Journal of the American Medical Association.
2. Eat Healthy
Nutrition plays a major role in how your body ages. The latest research shows that a low-glycemic diet high in fresh fruits and vegetables, whole grains, and lean protein is healthiest. One great example is the Mediterranean diet, rich in plant-based foods, whole grains, nuts, and red wine (in moderation!). It also involves eating fish twice each week and cutting back on salt. Research shows that this type of diet may help you age better by warding off heart attacks, strokes, and premature death.
To age well and live longer, it’s best to stick to a balanced diet that consists of about 2.5 cups of vegetables, 1.5 to two cups of fruit, six ounces of grains, three cups of dairy, and five ounces of protein each day.
3. Exercise regularly.
Staying active is a vital part of aging well. The average woman can lose 23 percent of her muscle mass between ages of 30 and 70. You lose muscle more rapidly as you age, but exercise—resistance workouts in particular—can increase mass and strength, even well into your 90s. Staying fit may also reduce age-related memory loss, according to a study published in the journal Frontiers in Aging Neuroscience. Plus, Alzheimer’s disease accounts for approximately 60 to 70 percent of all dementia cases, adding that increasing physical activity can decrease this statistic by 25 percent. That’s because exercise strengthens the hippo-campus, the region of the brain associated with learning.
4. Skincare routine.
Being a creature of habit can work in your favor—at least when it comes to your skin. Add eye cream to your skin care, if you don’t have a quality eye cream in your skin-care arsenal, you’re seriously missing out. Some of you may be struggling to get rid of puffiness and dark circles under and around your eyes. We created Swiss Zell Instant Eye Wrinkle Defense Cream for morning and evening ($125, swisszell.com).
5. Protect your skin from the sun.
Too much time in the sun can cause wrinkles, not to mention cancer. But wearing sunscreen can help prevent your skin’s aging. And while the sun’s UV rays do trigger vitamin D production, which is essential for bone health, that’s hardly a good reason to expose yourself. After a few minutes of sun, your skin stops making vitamin D…and starts making skin cancer. Most people get plenty of Vitamin D, but if you think you’re not, try eating more salmon or even eggs (also eat the yolk).
6. Get beauty sleep.
You probably know that you should snooze for seven to nine hours each night. But did you know that not sleeping enough may mean a higher risk of obesity, heart disease, and diabetes. Plus, naps can improve memory and even help make up for missing nightly sleep. And it turns out that “beauty sleep” isn’t a myth. During sleep, your body releases a growth hormone that helps restore collagen and elastin, the essential building blocks of young, healthy skin. Recent studies have also shown a connection between insomnia and accelerated aging of the brain.
In other words, chronic lack of sleep adversely affects your brain’s function and speeds up the aging process.