Ageing Gracefully

Ageing Gracefully

Upon reaching a certain age, many start to dread growing older, with each passing year meaning more wrinkles and a slower metabolism. But ageing is a natural process of life, and it is nothing to dread about. Continue reading for tips on ageing gracefully!

1. Exercise
   Research shows that regular physical activity significantly reduces the potential for diseases and even cancer. It also reduces stress levels, and muscle and joint inflammation. Experts recommend spending a combination of 2.5 to 5 hours of moderate-intensity exercise and 1.25 to 2.5 hours of vigorous-intensity aerobic exercises every week. For two or more days each week, you should also try moderate or high-intensity muscle-strengthening workouts that involve all the major muscle groups.

2. Diet
   Although exercise is a great way, it means little if you do not have the proper diet to complement your lifestyle. While there are no magical anti-ageing recipes, maintaining a nutritious, healthy diet for all meals is sure to have a positive effect on your body and help in ageing gracefully.
   
   The following are key components to include for a healthy diet:

• Vegetables and fruits are a must-have every day to ensure you have all the necessary nutrients and vitamins for your body to stay healthy.
• Nuts and wholegrain food provide fibre, vitamins and phytonutrient content, which is proven to help with age-related diseases
• Fishes are rich in omega-3 fatty acids, which fight inflammation within the body
• Aim to drink about 2 litres of water daily, which helps hydrate all organs and detox
• Cut out or drink in moderation for sugary, caffeinated or alcoholic drinks. Avoid refined sugars, processed food and unhealthy fats in general for all food. Minimize your salt intake to keep your blood pressure down

3.  Skincare
   Did you know that your skin is the body’s largest organ? By taking care of your skin, it can better protect your body. Here are some skincare measures for your skin to look and function at its best.

• Wear sunscreen or protective clothing if needed, whether indoors or outdoors, to protect your skin against the harsh sun rays
• Always patch test on indiscreet areas before using new products, especially for people with sensitive skin to avoid allergic reactions on your skin
• Seek a dermatologist for more accurate skin diagnostics and recommendations catered for your skin rather than a generic one-size-fits-all approach

As you age, the body will naturally be slower in producing the needed nutrients. But no worries! Another great way to help with ageing gracefully is to consume the correct vitamins and supplements to give your body that extra boost it needs. Check out our other article: The Secrets to Youthfulness, for products to help with ageing gracefully!

References

1. Centers for Disease Control and Prevention. (2021, January 12). Water and healthier drinks. Centers for Disease Control and Prevention. Retrieved February 15, 2022, from https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html

2. Jacobson, M. A. (2011, January 20). Healthy Foods for aging gracefully: SIGNATUREMD. Signature MD. Retrieved February 15, 2022, from https://signaturemd.com/concierge-physicians/concierge-physician-blog/healthy-foods-for-aging/

3. Mayo Foundation for Medical Education and Research. (2020, October 14). How much water do you need to stay healthy? Mayo Clinic. Retrieved February 15, 2022, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

4. MediLexicon International. (n.d.). What percentage of the human body is water? Medical News Today. Retrieved February 15, 2022, from https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water

5. Santos-Longhurst, A. (2019, June 18). 13 tips for aging gracefully with exercise, diet, and Wellness. Healthline. Retrieved February 15, 2022, from https://www.healthline.com/health/aging-gracefully

6. Yuen, C. (2016, December 22). How to take care of Your skin. Healthline. Retrieved February 15, 2022, from https://www.healthline.com/health/beauty-skin-care/skin-types-care