Tags
Aging, anitaging, Caveman Diet, diet, Fitness, Health, Nutrition, Paleo, Weight loss, Wellness
“Beautiful young people are accidents of nature, but beautiful old people are works of art.” — Eleanor Roosevelt
As we age, it is often not until then that many of us start to become more self-conscious about our health, wellness, and longevity as we look in the mirror and may feel like we are not able to do the same things or feel the same as our younger years.
Luckily, in a time where people are living longer, aging well involves making smart choices, being proactive, and navigating health risks. Genetics clearly play a role, but lifestyle decisions can impact and be a significant role in prevention, management, and ideally maximizing the quality of life regarding health and wellness.
Living Longer
Just a short century ago, life expectancy was closer to 54. But today, people are living longer with many living past the age of 90. Legendary celebrities well into their 90s and still going strong include 92-year-old William Shatner, 93-year-old Clint Eastwood, 95-year-old Ruth Westheimer (aka “Dr. Ruth”), and 98-year-old Dick Van Dyke.
In 2021, there were 89,739 centenarians living in the US, nearly twice as many as 20 years ago, per the Population Division of the United Nations. Per Guinness World Records, Californian Maria Branyas is currently 116-years-old (b. March 4, 1907) and took the title of the world’s oldest verified living person earlier in 2023 after the passing of Sister André, a French supercentenarian who lived to 118 years and 340 days.
What about Dan Buettner’s “The Blue Zones”? His book published years ago, and the movie version was recently on Netflix earlier this year. Is there truth in the various methodologies and secrets from those becoming centenarians around the globe who live in the so-called “blue zones”– from how they live, what they eat, their exercise habits, and ways coping with stress?
10 Pillars to Healthy Aging
As the years unfold beyond age 40, the question remains, ‘How can I extend my lifespan and gracefully age and navigate the later years?’
Below are 10 major pillars to keep in mind for healthy aging—nutrition, diet, alcohol and drugs, hormone health, specialists, risk monitoring, exercise, mental stimulation, sleep, and stress—to maximize longevity and well-being. Always consult with your physician and dietitian when making changes to your daily health and diet regimen.
1—Nutrition: Keeping a Watchful Eye
We are what we eat so always be certain to know what is in the platter you just ordered in the restaurant and what ingredients are in that box of cereal you are pulling off the grocery shelf. Reading labels and knowing what you are putting in your mouth is very important as many keep one eye shut when indulging.
The time is now if you don’t already aware you are exactly digesting as it’s never too late to discover the power of nutrition and the impact and healing power it has on your mind and body. Below is just a snippet on nutrition as we age. B vitamins, magnesium, vitamin D, and protein are essential nutrients to elevate brain health, support muscle vitality, and promote graceful aging. There are many more.
- B Vitamins: Dive into the research-backed benefits of B vitamins, addressing cardiovascular and neurological conditions. Incorporate sources like meat, dairy, seafood, leafy greens, and whole grains, or explore B complex vitamin supplements.
- Magnesium: Combat the challenges of magnesium absorption as you age. Explore magnesium-rich foods like spinach, avocado, dark chocolate, beans, and nuts. Consult with your physician if magnesium deficiency concerns arise.
- Vitamin D: Uncover the potential of vitamin D in addressing age-related health concerns. Embrace fortified foods like milk or mushrooms and discuss supplementation options with your healthcare provider.
- Protein: Navigate muscle mass decline with optimal protein intake. Aim for 1.2–2.0 grams per kilogram of body weight daily to support your body’s evolving needs.
As mentioned above, consult with your physician or dietitian to create a plan that supports overall health and addresses specific conditions. This could involve incorporating new nutrient-rich foods into your daily diet and avoiding those that may exacerbate a condition.
2—Diet: You Are What You Eat
One of the cornerstones of a healthy life beyond 40 is a well-balanced and personalized diet. Consider a diet that is right for you—Atkins, keto, Mediterranean, paleo, intermittent fasting, and others—and a diet that aligns with your health conditions or risks. Whether it’s high blood pressure, diabetes, or heart disease, your diet plays a crucial role.
Also, if you don’t already, consider eating “in” more than eating “out.” Restaurants can easily hide unhealthy fats, high amounts of sodium and seasonings, and other hidden ingredients that you would otherwise avoid when cooking at home.
- High Blood Pressure: If you’re at risk of or dealing with high blood pressure, focus on a diet rich in potassium, magnesium, and fiber. Cut back on sodium and processed foods. Consult with your healthcare team to find the right balance for you.
- Diabetes: For those with diabetes or at risk, prioritize complex carbohydrates, fiber, and lean proteins. Monitor your carbohydrate intake and consider the glycemic index of foods. Work closely with your healthcare team to manage your blood sugar levels effectively.
- Heart Disease: A heart-healthy diet includes plenty of fruits, vegetables, whole grains, and lean proteins. Limit saturated and trans fats, cholesterol, and sodium. Collaborate with your healthcare provider to build a diet that promotes heart health.
Remember, your dietary choices are a powerful tool in shaping your health. Consultation with your physician or dietitian ensures a personalized approach that aligns with your unique needs. Let your diet be a source of nourishment, vitality, and resilience as you navigate the years beyond 40.
3—Alcohol and Drugs: Don’t Help You Age Well
As you journey through life past 40, understanding the impact of alcohol and drugs on your health becomes increasingly vital. While moderation might have been a more lenient guide in younger years, the consequences of substance use can significantly affect overall well-being as you age.
Moderation is key when it comes to alcohol consumption. Aging bodies metabolize alcohol differently, leading to increased sensitivity and potential health risks. Excessive alcohol intake can exacerbate conditions like high blood pressure, liver disease, and weaken the immune system.
Prolonged and excessive alcohol consumption can indeed harm brain cells. Chronic alcohol use disrupts neurotransmitters, damages brain cells, and impairs communication between neurons. This interference with brain function can lead to memory problems, decreased cognitive abilities, and even contribute to conditions like Wernicke-Korsakoff syndrome, characterized by severe memory loss.
The effects of drugs, whether prescription or recreational, can magnify with age. It is crucial to adhere strictly to prescribed medications and avoid recreational drugs. Drug interactions, reduced metabolism, and increased susceptibility to side effects pose greater risks as you age.
Alcohol and drug misuse can have a profound impact on physical health. They may exacerbate existing health conditions such as cardiovascular disease, liver disorders, and weaken the body’s ability to recover from illness or injury. Substance misuse can impair cognitive function and exacerbate age-related cognitive decline. Long-term alcohol abuse, for instance, can lead to memory problems and impairments in decision-making abilities.
Excessive alcohol consumption and drug use can exacerbate mental health issues such as anxiety and depression. They might also interfere with medications prescribed for mental health conditions. Additionally, alcohol and certain drugs can interact with prescribed medications, reducing their efficacy or causing adverse reactions. Always consult healthcare professionals to understand potential interactions and risks.
For those who choose to drink alcohol, be aware of the recommended limits and consider the impact of alcohol on your health. It is crucial to be mindful of the potential risks associated with drug use and seek guidance from healthcare providers for any concerns.
Long-term health effects of prolonged drug and alcohol use: Wyoming Recovery.
4—Skincare: Have Radiance in Aging Gracefully
As you embrace life beyond 40, skincare continues to be a very important of your daily care regimen. Aging brings forth changes in skin texture, elasticity, and moisture retention. Collagen and elastin production slow down, leading to fine lines, wrinkles, and sagging. Environmental factors, lifestyle choices, and genetics further impact your skin’s health.
Aging gracefully will involve your conscious decision to nurture your body from within and caring for the outer shell that mirrors your vitality. Afterall, our skin is your body’s largest organ, requiring ongoing tailored attention and nourishment.
- Tailored Skincare Regimens: Crafting a personalized skincare routine becomes paramount. Consult with dermatologists or skincare specialists to curate a regimen that addresses your skin’s unique needs. Focus on gentle cleansing, hydration, protection from UV rays, and targeted treatments to address specific concerns like age spots or uneven tone. For the women, I use Meaningful Beauty and love the results. I also apply a retinol.
- Hydration and Moisture: Maintaining skin hydration becomes essential. Opt for hydrating serums, moisturizers, and products containing hyaluronic acid or glycerin to replenish moisture and enhance skin elasticity.
- Sun Protection: Always shield your skin from harmful UV rays. Incorporate broad-spectrum sunscreen with at least SPF 30 into your daily routine to prevent premature aging, sunspots, and skin damage. Wear a hat and sunglasses and wear UV protective clothing if you plan to be outdoors in the sun for an extended period.
- Targeted Treatments: Consider specialized treatments like retinoids, antioxidants, or peptides to stimulate collagen production, minimize fine lines, and improve skin texture. These targeted interventions aid in preserving youthful radiance and skin resilience.
- Lifestyle Impact: A healthy lifestyle—nutrition, hydration, exercise, and ample sleep—directly influences skin health. Adequate hydration and a balanced diet rich in antioxidants, vitamins, and omega-3 fatty acids support skin vitality.
- Self-care Rituals: Beyond skincare products, integrate self-care rituals into your routine. Stress management, mindfulness practices, and adequate rest contribute to overall skin health and radiance.
By embracing a dedicated skincare approach, you nurture not only your skin but also your well-being. Let skincare be a celebration of self-care—a testament to the beauty that resonates from within as you navigate the journey of graceful aging beyond 40.
5—Stress: Reduce and Remove
As life unfolds beyond the age of 40, managing stress becomes pivotal for overall health and well-being. Stress, if left unchecked, can exert a profound impact on physical health, mental well-being, and the ability to navigate the challenges of aging gracefully. Understanding its effects and adopting effective strategies to alleviate stress is essential for a fulfilling life journey.
Chronic stress can take a toll on the body and mind. It contributes to elevated blood pressure, weakens the immune system, and increases the risk of cardiovascular diseases. Stress also impacts the brain and mental health, leading to anxiety, depression, and cognitive decline over time.
Listed below are a few ways to relieve stress:
- Get a daily dose of fresh air. Being outside can increase the oxygen levels in your brain, which boosts serotonin levels.
- Find release through exercise. Exercise is a powerful stress reducer, releasing endorphins that elevate mood and reduce stress hormones.
- Maintain a healthy diet. A healthy diet provides nutrients to properly cope with difficult emotions. Eat a balanced diet that includes fruits, vegetables, and lean protein.
- Get a good night’s rest. Getting more sleep is a top recommendation by the American Psychological Association for decreasing anxiety.
- Mind over matter. Your mind is a powerful thing. Incorporate mindfulness thinking into your daily routine and when placed in stressful situations.
- Detox your life. If possible, distance yourself or remove causes of stress. Establish boundaries. Learn to say no when necessary and delegate tasks.
- Build a support system. Sharing feelings and experiences can offer comfort, advice, and different perspectives, reducing feelings of isolation and stress
- Seek professional help: If stress becomes overwhelming or persistent, seek guidance from healthcare professionals or therapists.
Recognizing the impact of stress on health and adopting proactive measures to mitigate its effects fosters not only physical resilience but also emotional and mental well-being. Prioritize stress reduction as an essential component of your journey beyond 40, allowing yourself the gift of a balanced and fulfilling life.
6—Specialists: Balance Out Your Care Team
Assembling a proactive care team beyond your primary care physician becomes paramount for nurturing comprehensive health and well-being. Integrating specialists into your healthcare regimen allows for a multifaceted approach, addressing specific concerns and aiding in the proactive management of potential health risks as you embrace life past 40.
Tailor your approach based on personal and family history. You need to be your own self advocate when it comes to your health. Physicians you may want to consider placing on your preventive care time may include a cardiologist, endocrinologist, dermatologist, cardiologist, gynecologist, urologist, ophthalmologist, dentist, gastroenterologist, rheumatologist, and others.
By incorporating specialists into your care team, you empower yourself with tailored guidance, screenings, and interventions specific to various aspects of health. This proactive approach fosters early detection, timely interventions, and a comprehensive strategy to promote holistic health and well-being as you navigate life beyond 40.
7—Risk Monitoring: Stay a Step Ahead
Regular screenings and preventive tests are essential components of proactive health care beyond 40. Early detection through screenings allows for timely interventions, potentially preventing the progression of diseases or identifying health issues in their nascent stages when treatment is most effective. The “new” may be as simple as including bloodwork or multiple tests based on your genetic makeup, family history, and lifestyle.
A short list of available preventive tests:
- Bone Density Scans: Assess bone health and risk of osteoporosis
- Calcium Score Tests: Evaluates coronary artery calcification, aiding in the assessment of heart disease risk
- Colonoscopies: Detects colorectal cancer or precancerous polyps and facilitates early intervention of colorectal cancer
- Mammograms and Pap Smears: aids in early detection of breast cancer and cervical abnormalities for women
- Prostate-Specific Antigen (PSA) Tests: Assists in detecting potential issues for men
- Thyroid Function Tests: Evaluate thyroid hormone levels and detect thyroid disorders
- Skin Cancer Screenings: Assists in identifying potential skin cancers or abnormalities
The below infographic illustrates further tests but does not represent a complete list of all available health screenings and is an approximate timeframe. The age and frequency of screenings can change based on your own personal health risks and family history. Always talk to your physician to determine which tests are right for you.
Being proactive is critical. By staying vigilant with risk monitoring and adhering to recommended screenings, individuals can proactively safeguard their health, mitigate risks, and enhance the prospects of a healthier, more fulfilling life beyond 40.
A guide to health screenings in your 40’s. Source: Tri-City Medical Center.
8—Exercise: Keep on Moving
Prioritizing exercise as a regular part of life beyond 40 not only nurtures physical strength and resilience but also fosters mental clarity, emotional well-being, and a longer, more vibrant life. It is a gift to yourself—a commitment to health, vitality, and the pursuit of a fulfilling journey through the years.
Exercise boosts metabolism, aiding in better digestion, nutrient absorption, and energy expenditure. Regular exercise also strengthens the heart muscle, improves circulation, and lowers the risk of cardiovascular diseases such as heart attacks and strokes. Physical activity aids in weight management by burning calories and preserving muscle mass. This helps in controlling weight gain and maintaining a healthy body composition. Weight-bearing exercises like walking or weightlifting contribute to bone density, reducing the risk of osteoporosis and fractures.
Mentally and emotionally, regular exercising supports brain health and enhances cognitive function, reduces anxiety and depression, facilitates deeper and more restorative sleep, contributing to overall well-being.
You don’t need to run marathons and hit the gym seven days a week. Even just short, intense bouts of exercise can make a significant impact. Find activities you enjoy and make them a habit then witness the transformative effects on your overall well-being.
Whether it’s a brisk walk, a yoga class, refreshing swim, or strength training, find what suits you best and try to stay active at least 30 minutes a day with your various choices. Change your selections as the seasons change and allow exercise to be a cornerstone of your journey to a vibrant life beyond 40.
9—Mental Stimulation: Keeping Your Brain Young
Amid the journey beyond 40, mental stimulation emerges as a key element in preserving cognitive vitality and fostering a youthful mind. Engaging your brain in stimulating activities is akin to nurturing a timeless treasure—keeping your mental faculties sharp and adaptive.
Here are a few ways to sustain brilliance as you age:
- Continuous Learning: Challenge your mind with novel pursuits. Consider enrolling in online or onsite classes, learning a new language, or exploring topics that intrigue you. Continuous learning stimulates neural connections, enhancing cognitive agility and creativity.
- Intellectual Hobbies: Pursue hobbies that engage your intellect. Reading, solving puzzles, playing strategy games, or engaging in arts and crafts not only entertain but also bolster cognitive reserves and problem-solving abilities.
- Social Engagement: Interacting with others stimulates the brain. Engage in social activities, join clubs, have lunch with friends, or participate in group discussions. Social engagement sharpens communication skills, fosters empathy, and stimulates various regions of the brain.
- Mindfulness and Meditation: Practicing mindfulness and meditation fosters mental clarity and resilience. These practices will relax you, reduce stress, improve concentration, and cultivate a calm and focused mind, enhancing overall brain health.
By actively engaging your mind through diverse and intellectually stimulating activities, you preserve cognitive agility and foster resilience against age-related decline. Embrace these strategies as tools to nurture a youthful mind and relish the timeless brilliance that accompanies you on the path beyond 40.
10—Sleep: The Need to Recharge
Sleeping is vital. It not only repairs your body overnight but consolidates your memory and enhances your cognitive performance for the next day. Experts recommend that adults age 40 to sleep between 7 to 9 hours a night.
Adults who sleep less than seven hours a night may have more health issues than those who sleep seven or more hours a night. One of three Americans have a sleep deficit, per the US Centers for Disease Control and Prevention. You don’t want to be one of them as the quantity and quality of sleep is a non-negotiable aspect of a healthy and prolonged life.
In a study as part of the National Health Interview Survey by the CDC and the National Center for Health Statistics involving around 172,000 people who answered sleep questionnaires between 2013 and 2018, those with the highest quality sleep measures live significantly longer.
How? By establishing a regular sleep routine, reducing caffeine and alcohol intake, and unplugging from devices an hour before bedtime are simple yet powerful practices to enhance your sleep quality, which have proven to add nearly five years to a man’s life expectancy and almost 2.5 years to a woman’s life.
Let sleep be your ally in the pursuit of a longer and more fulfilling life beyond 40. Prioritize deep and restorative sleep as they contribute not only to physical rejuvenation but also to cognitive vitality. Establish a consistent sleep routine, your limit caffeine and alcohol intake, and power down electronic devices an hour before bedtime.
The seven side effects of sleep deficiency. Source: Vanderbilt Health.
Summary
The above outlines 10 key pillars for healthy aging, covering nutrition, diet, alcohol and drug moderation, skincare, stress management, specialized care teams, regular screenings, exercise, mental stimulation, and quality sleep. Each pillar advocates for personalized approaches and highlights the significance of consulting healthcare professionals for tailored guidance, underscoring the importance of informed decisions in promoting a longer, more fulfilling life beyond the age of 40.
Hence, the most important takeaway is consulting with your healthcare professionals for personalized advice and interventions tailored to your needs and health conditions as you age. Be proactive. Become knowledge. Build your roadmap.
Be Fit. Be Strong. Be Well.
Adriana