I hate when people say time flies because I wouldn’t say I like accepting that we are aging. I remember my skincare routine from the 20s. Things seemed so simple back then, but life gets in the way, and our health gets neglected. This is why it’s all the more important to focus on a wellness routine that works for you to achieve consistently.
In honor of September being Healthy Aging Month, here are some simple reminders for keeping your aging process in check.
1. Move!
Physical exercise can increase mobility, help prevent falls and fractures, and reduce the risk of some diseases associated with aging. Blood flow related to physical activity offers a positive cognitive response and can help process information and pay attention (think: memory!). The goal is 30 minutes of movement daily.
Exercise examples include:
- Endurance and aerobic exercises include power walking, hiking, biking, dancing, and swimming.
- Strength exercises include bodyweight exercises, power yoga, weightlifting, resistance band workouts, and functional movement in your daily life.
- Balance and flexibility exercises such as single-side exercises and yoga-focused postures could help improve coordination and build strength to reduce the risk of falls and fractures
2. Healthy Intake
As we age, our bodies certainly cannot process foods the same way, and we have to be smart about our intake. Your diet should consist of foods that are particularly amenable to your GI system and gut health.
- Prioritize nutrient-rich foods such as healthy fats, such as salmon, walnuts, avocados, seeds, and nuts, and lean protein, such as organic meat, poultry, and eggs.
- Limit foods with unhealthy additives and long ingredient lists such as added sugars, sugar alcohols, preservatives, fillers, and saturated fats.
- Include vegetables at every meal as often as possible. Research shows that consuming at least five servings of vegetables daily could reduce your risk of some chronic diseases.
- Watch your portion size. Consider an appointment with a dietitian to review portion sizing for common foods such as starches like rice, pasta, potatoes, breads, and more.
- Consider a daily probiotic. Gut health is connected to overall health; daily probiotics are another great way to build a strong microbiome.
3. Prioritize Sleep
- A good sleep routine will help your hormones regulate and achieve quality sleep. This is especially helpful in regulating daytime cues for appetite, hunger, and satiety. Good practices include establishing a consistent bedtime, eliminating screen time at least 30-45 minutes before the desired bedtime, eating a lighter but nourishing dinner, and ideally, giving a 3-hour gap between dinner and bedtime.
4. Incorporate Antioxidants into Your Routine
- Products with Vitamin C. As a powerful antioxidant, Vitamin C helps to neutralize the free radicals that cause stress to the skin and lead to aging, wrinkles, and elasticity. It is also essential to the production of collagen in skin cells.
- Consider an Omega-3 supplement. Omega-3s may help reduce the signs of skin aging, such as wrinkles or hyperpigmentation. They could help increase collagen production, which improves skin elasticity. Foods such as salmon, walnuts, and flaxseed oil are good sources.
- Incorporate carotenoids into your diet. Foods such as winter squash, sweet potatoes, and carrots are all great sources and available during the fall season. Additionally, Vitamin A skin products are another way to help mitigate skin aging.
