21 Simple Tips For Better Aging

The proportion of people considered middle or old-aged are increasing every day. The percentage of people older than the age of 65 increased by a factor of 15.1% of the population between the years of 2000 to 2010 so that now those older than 65 represent more than 13% of the population, compared to just 4.1% of the population in the year 1900.

According to the National Institute On Aging, declines in fertility and improvements in longevity across the world will cause the senior population to grow to 1.5 billion by the year 2050, versus the 524 million it was in 2010.

Fortunately, being 65 doesn’t mean the same thing as it did a century ago and we have found ever-increasing ways to improve the aging process—prolonging life and improving the quality of life. Many of the things we can do to improve our health status and age better than in years past involve lifestyle changes.

Medicine and doctors alone cannot be responsible for keeping us healthy.

It takes a personal commitment and thoughtful consideration toward good health so that we can age better and live healthy lives for decades after our 65^th birthday. The choice to live healthier into old age begins and ends with you and the personal decisions you make around living healthier.

Our attitudes toward aging can make a big difference in our overall quality of life as we get older.

The following are 21 Simple Tips to help you do better with aging:

1. Build and strengthen your muscles. Older people are at risk for muscle atrophy from inactivity. Muscle mass and strength decreases as we age. The more you can do with even mild weight lifting, weight lifting machines and muscle strengthening, the better balance and stability you will have so you can avoid falls and other injuries.
2. Maintain a healthy weight. Weight gain can lead to a higher risk of heart disease, diabetes, and even some cancers. Even if you are only overweight and not obese, you run the risk of these diseases that are directly attributable to lifestyle. It means eating less and exercising more.
3. Walk more. A trip around the block or on a treadmill every day can keep your balance and lower body strength up. Walking is also good for your heart and peripheral vascular system.
4. Practice “functional fitness.” This means doing squats, reaching and bending exercises to increase flexibility. These exercises mimic the everyday activities you do as part of everyday life. Practicing them through exercise will keep you functional for a longer period of time.
5. Spend time with friends. Consider having a regular gathering with one or more friends to decrease isolation and give you something to look forward to each week. Keeping close ties to friends, helps improve mood and will improve your outlook on life.
6. Practice puzzles and games. Things like crossword puzzles, Sudoku, and other puzzles will keep your mind sharp so that you don’t lose your mental fitness. Research has shown that older people who continue to challenge their brain will stay mentally sharper—even staving off signs and symptoms of dementia.
7. Get preventative medical examinations. Many diseases, such as prostate cancer, diabetes, and breast cancer increase with age. Having a personal medical doctor who can remind you to be screened for these diseases can be helpful when it comes to preventing complications and detecting diseases when they are too far advanced to treat.
8. Check your blood pressure regularly. As one ages, the arteries “harden,” raising the top number or systolic number of the blood pressure over time. This needs to be treated like any other type of high blood pressure. Have your blood pressure checked at the local pharmacy regularly so you can inform your doctor if the blood pressure readings are increasing.
9. Keep the faith. Keeping up with whatever religious beliefs and practices you have been enjoying through much of your life will give you a sense of serenity that will carry you forward in your older years and can increase your social contacts.
10. Eat a diet high in plant-based foods. Foods that come from plants such as fruits, vegetables, beans, and legumes are high in protein and complex carbohydrates, as well as antioxidants, which help beat the aging process. Limit the amount of meat you eat to lean cuts only and make sure that most of your diet is from non-meat sources.
11. Take vitamin supplements. Vitamins specifically made for older adults vital contain antioxidants and nutrients that promote eye and cardiovascular health. A one a day vitamin is usually enough and you can be assured that, even if your diet slips a bit, your vitamin will help make up the difference in nutrition.
12. Practice yoga. Yoga is an East Asian exercise form that involves doing different poses while meditating and focusing on breathing along with the poses. Yoga is known to increase flexibility and muscle strength. It gives you a sense of peacefulness and serenity to reduce health-harming stress. Yoga also provides about another 100 more benefits for physical, mental, and emotional health.
13. Practice Tai chi. This ancient Chinese martial art form that has gained in popularity in the US, especially for its health benefits. Tai chi involves performing graceful movements in tune with breathing exercises that can improve mental focus, overall health, flexibility, and muscle strength.
14. Practice Qigong. This is another ancient Chinese martial art form that is tamer and more health-focused than Tai chi. The goal of qigong is to increase the energy flow of qi (life sustaining energy) in the body so that natural healing of disease can take place. It can be adapted to be used in patients who are not able to walk or even get out of bed.
15. Use meditative practices. Meditation can be done anywhere and by anyone. It involves progressive muscle relaxation and focusing on the breath. It can involve speaking a mantra, which is a calming syllable that aids the meditative process. It can also involve the use of guided imagery, in which you imagine yourself at a peaceful location of your choice, which facilitates a relaxed state of mind and improves mental and emotional health.

16. Read more books or newspapers. Reading books will keep your mind sharp because you are doing something interesting and informative. If books aren’t your thing, try reading magazines or newspapers, which can also keep you up to date on things going on in the world or in your areas of interest.
17. Go to the movies. Movies can be a great escape that can get you out of the house, enjoying the latest in movie entertainment. Popcorn without added butter can be healthy for you and you can enjoy a few handfuls while being entertained, relaxing and reducing stress.
18. Keep a Journal. Keeping a journal of your life experiences will keep your writing mind sharp and will give you something to look forward to every day. Add to that the fact that it’s a nice memoir to leave for your descendants.
19. Try a vegan diet. Vegans eat only foods that come from plants and do not eat meat, fish, poultry, eggs, or dairy products. This is a diet high in nutrients and low in calories. Take fish oil supplements as a way to get essential fatty acids not found in most vegan foods.
20. Quit smoking. Smoking is not only linked to lung cancer but to other cancers, such as bladder cancer, and cardiovascular disorders. It is never too late to quit smoking and prolong your life as a result.
21. Cut down on alcohol. The latest recommendations are to have no more than one alcoholic beverage per day for women and two alcoholic beverages for men. Try to drink more red wine, which contains antioxidants to help prolong life.