Aging is a natural part of life, but how we age is something we have some control over. Taking care of your physical, mental, and cognitive health can make a big difference in how you feel as you get older. The good news? Even small changes in your daily routine could help you live a better, healthier life.
What Affects Healthy Aging?
There’s no magic fountain of youth, but research shows (1) that certain lifestyle factors play a big role in how well we age. Here’s what you can focus on:
A Healthy Diet: Fueling Your Body Right
What you eat has a major impact on your health, energy levels, and longevity. A diet rich in fresh fruits and vegetables, whole grains, healthy fats, and lean proteins can help keep your body strong and your mind sharp. One of the most well-researched diets for healthy aging is the Mediterranean Diet, which emphasizes:
- Plenty of colorful fruits and vegetables
- Whole grains like quinoa, brown rice, and oats
- Healthy fats from olive oil, nuts, and avocados
- Lean proteins such as fish, beans, and poultry
- Herbs and spices instead of excess salt
This diet has been linked to better heart health, brain function, and even a longer life! (2)
Staying Active: Keep Moving, Stay Young
Exercise isn’t just for staying in shape—it’s one of the best things you can do to promote longevity. Walking 7,500 steps (or more) per day has been linked to lower risks of disease and a longer lifespan. (3) If you’re not a fan of step counting, aim for at least 150 minutes of moderate-intensity exercise per week. Activities like yoga, swimming, dancing, and strength training can help keep your muscles, joints, and heart in top shape. It also has significant impacts on metabolic health.
Sleep: The Unsung Hero of Longevity
Getting quality sleep is crucial for healthy aging. Poor sleep can contribute to memory issues, weakened immunity, and increased stress levels. Good sleep hygiene includes:
- Sticking to a regular sleep schedule
- Avoiding caffeine and alcohol close to bedtime
- Creating a relaxing bedtime routine
- Keeping electronics out of the bedroom
Making sleep a priority can improve your overall health and well-being as you age.
Mental Health & Social Connections
Your mental and emotional well-being are just as important as your physical health. Staying socially connected, engaging in hobbies, and being part of a community can help keep your brain sharp and your mood lifted. Whether it’s joining a book club, volunteering, or simply catching up with friends and family, staying engaged in life can support healthy aging.
What Nutrients Do You Need As You Age?
As we get older, our nutritional needs change. Supporting your body with the right vitamins and minerals can help maintain energy, brain function, and overall well-being.
Here are some key nutrients to focus on:
- Vitamin D3: Essential for bone health, immune function, and muscle health.†
- Omega-3 Fatty Acids: Helps support heart, brain, vision and joint health.†
- B Vitamins: Important for energy metabolism, brain health, and red blood cell formation.†
- Magnesium: Helps with muscle function, heart health, and relaxation.†
- Antioxidants: Combat oxidative stress and support healthy aging at the cellular level.†
- CoQ10: Supports heart health and cellular energy production.†
- Choline: Supports neurotransmitter creation and memory/cognitive health.†
MegaFood offers multivitamins tailored to support healthy aging, as well! Here’s a quick breakdown of MegaFood’s Advanced multis and how they can help:
- For 40+: Includes essential nutrients like choline for memory & cognitive function, vitamin C & zinc for immune health & vitamin D for bone health.†
- For 55+: Includes essential nutrients like vitamins A, C & E for healthy aging, choline for memory & cognitive function & vitamin D for bone health.†
By making small but meaningful changes in your diet, movement, sleep, and mental well-being, you can set yourself up for a healthier, more vibrant future. It’s never too late to start living better!
Get supplement support for healthy aging here.
Sources:
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National Institute of Health: What Do We Know About Healthy Aging?
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M Guasch-Ferre, W C Willett (2021). The Mediterranean diet and health: a comprehensive overview
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National Institute of Health: How many steps for better health?