Aging is no fun. It can be limiting and often also quite painful, but it’s something you just have to roll with. If you have the fortune of living long enough, it’s simply your inescapable fate.
Unless you’re in really great shape, by the time you hit your 30s, it’s pretty common to manifest the early signs of aging — those crow’s feet, the deeper laugh lines, the slower metabolism, the occasional twinge in your knee, the creakiness of your joints when it rains.
It’s no picnic and it will likely just get worse as you get on in years.
A Fitter Future You
Aging may be inevitable, but the speed and degree at which the body deteriorates vary from person to person. In your case, how has it gone so far?
If you haven’t been taking care of yourself, now is the time to make some positive changes in favor of your health. You should do this not only with your present fitness in mind, but with your future well-being as well.
Here are some lifestyle tweaks that will address both.
1. Work out every day.
To begin with, 30 minutes of exercise daily should help counteract osteoporosis. What should you include in your routine?
- Resistance training – This is good for strengthening your body.
- Yoga or Pilates – Either of these helps make you resilient to injury.
- Mobility drills – These help offset the usual effects of a sedentary life, such as bad posture and pains in the neck and lower back.
- Low intensity cardio – This not only burns fat, but also lowers your cortisol levels, allowing you to deal with stress better.
2. Drink lots of water.
The optimal and natural body state is hydrated. This means that the body is designed to be primed for flushing toxins, supporting metabolism, reducing inflammation, lubricating joints, and improving various body functions.
Staying hydrated is absolutely paramount in maintaining long and lasting health.
3. Follow a nutritious diet.
Eat a varied and colorful plate. You need:
- Carbohydrates, healthy fats, proteins, and various antioxidants, vitamins and minerals in order to have a high enough energy quotient to cope with the demands of the day
- The necessary building blocks to repair your muscles
- Enough fats to keep your hair, hormones, and skin healthy
- Lots of antioxidants to battle the effects of free radicals and oxidative stress
Antioxidants actually play an important role in aging well, so you should really include a lot of fruits and veggies in your diet. To ensure that you cover as many of the nutrients that your body requires, it’s also a good idea to take excellent food supplements.
4. Avoid harmful foods.
So many illnesses today are caused by an unhealthy diet. What are the things you should try to limit or avoid to improve your health?
- High FODMAP foods – FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. Wheat is a good example of a high FODMAP food. It usually causes bloating and indigestion.
- Inflammatory foods – These are known to cause swelling in the stomach for many people. Known offenders are gluten, dairy, trans-fats, refined sugars, additives, and processed meats.
- Alcohol and caffeine – Enjoyed in minimal amounts, these could have health benefits. For instance, red wine could be good for heart health and coffee beans are said to lower risk of dementia. Consuming too much, of course, leads to negative consequences.
5. Practice meditation.
You have to look after your mind as well. In meditating, you can keep your mind and soul healthy. By conditioning yourself to have a positive outlook, you can learn to deal with your feelings and handle stress better.
No matter how physically fit you are, it means nothing if you are in a bad place emotionally and mentally. Stress would inhibit your immune system.
If you take the time every day to calm your mind, your brain will be able to breathe, your stress levels will drop, and your immune system will be more robust.
When you know you’re investing toward your future, getting there wouldn’t fill you with dread. This is true in both the financial and physical sense.
Aging is a fact of life. The wise approach is to simply accept it and prepare for it accordingly by developing healthy lifestyle habits.