Growing older is a normal part of life, but things have changed. In 1900, the American lifespan was only 46 years, in 2020, the American lifespan had increased to 76 years of age. Still, it’s not just the length of one’s life that’s important, it’s the quality of life too. And that’s what aging well is all about.

There are many factors that influence the way we age. We cannot control our genetics or family health history but there are other things we can do to nurture our bodies and affect the way we age. There are eight mantras to aging well.

1. Stay active. Regular exercise and physical activity delay, prevent and help manage many serious chronic diseases. So, staying active reduces the risk for premature death. Adults need at least 150 minutes of moderate intensity activity each week. Try thirty minutes, three times a week. You can also do mini sessions of ten minutes each. Walking, biking, swimming, yoga, and tai chi are all good choices. Talk with your doctor before starting any exercise program.
2. Eat healthy. Eating healthy is about making smart food choices. Watch out for hidden sugars, sodium, and saturated fats. Read food labels carefully. Choose whole grains. Eat more vegetables, especially ones that are not starchy, and stay away from processed meats. Limit the amount of bread you eat and choose lean proteins like chicken or fish.
3. Get enough sleep. Older adults need seven to nine hours of sleep each night. Sleep boosts your brain power and lowers your risk for dementia. It can improve your ability to concentrate and remember things. Lack of sleep raises your risk for high blood pressure, heart disease, diabetes, and depression. Talk with your care provider if you have trouble sleeping.
4. Reduce stress. Stress is part of our daily lives, but too much stress hurts our bodies. Stress increases your risk for headaches, high blood pressure, heart disease, stroke, anxiety, and depression. The following steps can help keep stress under control:

• Know your triggers and come up with a plan to handle your stress.
• Ask for help – reaching out to a friend, family member or care provider can help lower stress.
• Take deep, even breaths to relax tense muscles.
• Remove yourself from stressful situations. Treat yourself to little luxuries like massages, listening to soothing music or going for walks.
• Laugh more because it’s good medicine.

 

5. Connect with others. As we age, many of us are alone more often than when we were younger. This makes us vulnerable to social isolation and loneliness, which boost the risk for anxiety, depression, dementia, and premature death. Make time to connect with others each day. Get to know your neighbors or chat with your friends on the phone or on Facebook. The simple act of talking to someone can boost your mood and outlook. Volunteer, join an exercise class or a walking group. Find a hobby group near you or get a furry friend.
6. Quit smoking and limit alcohol. The minute you quit smoking is the minute your lungs start to heal. When you quit you begin to breathe easier, and you also reduce your risk for cancer and other lung diseases. Smoking increases your risk for type 2 diabetes by 30 to 40 percent. Health issues and prescription medicines often make it best to avoid alcohol all together. Alcohol can affect brain health and increase the risk for depression, mood disorders and dementia. High blood pressure, heart disease, diabetes, osteoporosis, and ulcers get worse with alcohol consumption. Alcohol can also increase the risk of life-threatening car accidents and serious falls. Talk with your doctor if you think you may have a problem with alcohol or if you need help to quit smoking.
7. Keep learning. You are never too old to try something new. Studies show that learning a new skill can improve memory function in adults aged 60 and older. Mixing fun with learning goes a long way. Try something you have always wanted to learn like how to play an instrument, speak a new language or learn a new craft.
8. See your doctor. Regular health exams are necessary for healthy aging. Visit your doctor at least once a year or more often if needed. Routine health exams help your doctor detect diseases and health conditions at the earliest stages. Don’t wait to see a doctor. Talk openly with your doctor about your symptoms, diet, exercise, smoking habits, and other things that affect your health. Make a list of questions you want to ask your doctor before your visit. Regular visits to your doctor are one of the most important ways you can age well.

Follow these mantras to help increase your chances for a longer, healthier life. You can do this by adopting healthy habits. Let’s begin living life to the fullest now.