Age smarter, age stronger – embrace your health intelligence
Smart steps to age stronger and healthier
Ageing is a natural part of life, and a stage in life we should all embrace. Some of us may still be relatively active, however there are many factors influence healthy ageing – and its not just genetics. Here, we explore the steps you can take to age smarter, and age stronger – both physically and mentally.
Fuel your body with nutritious foods
A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can significantly impact your health. Nutrient-dense foods provide the essential vitamins and minerals your body needs to function optimally. Consider consulting with a nutritionist to tailor a diet plan that meets your specific needs and lifestyle.
Keep moving!
Movement and staying active is vital for maintaining muscle mass, flexibility, and cardiovascular health. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, cycling or gardening. Incorporate strength training exercises to build and maintain muscle strength – this does not necessarily mean expensive gym memberships or hours in a gym. Resistance band workouts and Pilates are just as effective as weighted exercises and can be done easily at home to maintain core strength.
Get a good night’s sleep
With our busy lives many of us overlook the benefits of a good night’s sleep. Quality sleep is essential for overall health. Establish a regular sleep routine, create a restful environment, and avoid stimulants like caffeine, or overuse of mobile devices before bedtime. The goal is for 7-9 hours of sleep per night to allow your body to repair and rejuvenate. Try falling asleep and getting up at the same time each day to maintain a routine and avoid napping in the afternoon to ensure when its time for bed, you are ready!
Boost your health with supplements
There are many reasons why we don’t always get the essential vitamins and minerals we need from our diet. Certain supplements can support healthy ageing and longevity. Consider incorporating the following into your routine:
- Curcumin - found in turmeric, curcumin has powerful antioxidant properties that protect cells and promote longevity.
- EGCG – a compound in green tea, EGCG supports cellular health and may reduce the risk of age-related diseases.
- Vitamin D - essential for bone health and immune function, vitamin D can help maintain overall health as you age.
- Omega-3 Fatty Acids - these support heart health and reduce inflammation, which is crucial for aging well.
- Probiotics - beneficial for gut health, probiotics can improve digestion and boost the immune system.
Nurture your mind for mental wellness
Mental health is just as important as physical health, and taking steps to nurture your mind can have profound benefits. Engage in activities that stimulate your cognitive functions, such as reading books, solving puzzles, or learning new skills for example learning a new language. Mindfulness practices like meditation and yoga are excellent for reducing stress and enhancing mental clarity. These practices help you stay grounded, improve your focus, and foster a sense of inner peace. By incorporating these activities into your daily routine, you can significantly boost your mental wellbeing and lead a more balanced, fulfilling life.
The power of journaling
There are numerous benefits to writing a regular journal. Writing about your thoughts and feelings can help lower stress and boost immune function by providing a way to process and release emotions. Promoting self-discovery and the power of gratitude, journaling provides a space for self-reflection helping you gain insights into your thoughts, behaviours and life patterns, which can improve mood and enhance overall wellbeing.
Stay socially connected
As we get older, staying connected to friends and family can have its challenges. Maintaining strong social connections and building new ones can have a positive impact on our physical and psychological health. Building time into your routine for regular and meaningful engagement with others close to you can really boost overall wellbeing. Isolation can be experienced when we get older, for example when we retire from work, so why not consider making new connections with people who share a common interest. Consider joining a club, participate in community activities, or maybe become a volunteer.
Embrace preventative care
Take advantage of preventive care services such as vaccinations, screenings, and health education. Preventive care can help you avoid illnesses and manage existing conditions more effectively.
And finally - stay in control with regular health intelligence
Regular health check-ups are vital for early detection and prevention of potential health issues. By staying on top of your health intelligence, you can address concerns before they become serious problems. Bluecrest offers comprehensive health assessments that provide valuable insights into your overall health. By monitoring this year on year, you can stay in control of your health and make the lifestyle adjustments needed as you age.
