Dr. Curtis McElroy

Category: Aging

  • 10 Secrets To Aging Gracefully

    10 Things That Help You Age Better

    Aging is a process that everyone has to go through sooner or later. It is often portrayed as a depressing or even scary transition, but the process of aging is actually beautiful. The way you age is a reflection of the choices you make.

    Aging better means that you’re not only aging well physically but mentally as well. Let’s look at some ways which can help make a significant difference in how you age.

    Stay Physically Fit

    The key to aging gracefully is to take good care of your body. Bad posture, poor eyesight, and unhealthy habits can have a significant impact on your body later on in your life. Research shows that exercise is vital in maintaining cognitive function and can also reduce the risk of cognitive decline in later life. (Ageing, fitness, and neurocognitive function. Kramer, A. et. al) Try to incorporate some form of physical activity like walking, swimming, or cycling in your daily routine.

    Be Mindful of Your Diet

    What we eat plays a major role in our health and well-being. The over consumption of junk food can lead to issues like high cholesterol, fatty liver, and obesity which affects the quality of your life. Maintain a balanced diet consisting of fresh fruits, vegetables, lean proteins, and wholegrain foods. Research by Ohio State University also indicates that including foods that contain antioxidants, omega 3, and various nutrients in your diet can contribute to better aging.

    Curate a Healthy Morning Routine

    Everything, from the food you intake to how many hours of sleep you get every day, contributes to the way you age. This is why it’s ideal to create a healthy morning routine and stick to it. This includes getting an adequate 7-9 hours of sleep, waking up early in the morning, engaging in some physical activity, and eating a nutritious breakfast to give you the energy boost that you need to get through the day.

    Learn Stress Management Techniques

    Studies show that prolonged stress can cause inflammation and damage to DNA cells, accelerating the process of aging. (The Link between Chronic Stress and Accelerated Aging. Yegorov, Y. et. al) In order to avoid this, learning stress management techniques is vital. From meditation to deep breathing, find a technique that works for you and stick to it whenever you’re stressed out.

    Get Regular Health Checkups

    With age your immune system gradually starts growing weaker and you’re more prone to falling ill. Regular health checkups and screenings can help detect the signs of any illness or health issues early on so that they can be treated in the initial phases. Preventive care like vaccines can also protect you from catching any viral infections, improving the overall quality of your life.

    Take Care of Your Skin

    Your appearance is the first thing people notice about you and taking care of it is one of the primary steps to aging better. Prolonged sun exposure is one of the major causes of premature aging. Be mindful of your skin’s exposure to the sun and remember to always apply SPF before going out.

    Moreover, consider incorporating Retinoids in your skincare routine. Science has proven that retinoids help reduce the appearance of fine lines and wrinkles, slowing down the aging process. (Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety. Mukherjee, S. et. al)

    Practice Self-Care

    As you grow older you are often so busy caring for your loved ones that you neglect yourself. Self-care is an essential part of aging. It involves taking care of your physical, mental, and emotional health. This can include activities like regular spa days, meditation, or simply taking some time out for yourself to relax. It can help nurture your body and soul and allow you to age with grace and joy.

    Pick Up New Hobbies

    It’s never too late to do something you’re passionate about, whether it’s a hobby you want to pursue or a passion project you always wanted to start but never got the time to. Picking up new hobbies fosters a sense of joy and fulfillment within you. Not only do they keep you occupied but also improve your creativity and life satisfaction.

    Experience New Things

    Learning never stops and with every new thing that you experience, you grow and learn from it. Research in psychology highlights that embracing novel experiences as we grow older have both cognitive and emotional benefits. (Happiness: Unlocking the mysteries of psychological wealth. Biswas-Diener, D.) Whether it’s trying new foods, learning new skills, or traveling to new places, step out of your comfort zone to experience different things to enrich your life.

    Give Back to the Community

    If you want to age with purpose and feel a sense of fulfillment with your life, then give back to the community. Whether it’s volunteering, mentoring, or donating money or your possessions, giving back instills a feeling of pride and purpose. It also helps you leave behind a meaningful legacy and sets an example for the newer generations.

    Aging better is not just about looking good; it’s about feeling great and staying sharp. The choices you make throughout your life greatly influence the way you age. By making better and healthier choices, you can enhance your well-being and age with vitality.

     

  • 4 Mind Workouts for a Healthier You

    4 Mind Workouts to set you on the path to a healthier you

     Developing a healthier you goes beyond maintaining a healthy diet and exercising regularly. It also involves feeding your mind, so that you can increase your mental sharpness. However, just as your body must be fed and toned, the same applies to your mind. Don’t know where to start. Well these four mind-enhancing workouts will set you onto the path to a healthier you.

    Solve a Rubik’s Cube.

    The Rubik’s cube was created in 1974 by Hungarian sculptor and professor Ernő Rubik. It has been featured in movies such as “The Pursuit of Happyness,” “Armageddon,” and “Dude, Where’s My Car” to highlight the characters’ intelligence. This 3-D mechanical puzzle is a great tool for increasing your mental capacity. It sharpens your analytical skills along with your ability to conceptualize and balance.

     

    Add a language to your portfolio.

    Learning a new language opens you up to a world of possibilities. Besides being able to interact with others in a different language, you have the added benefit of enhancing your neural networks and brain capabilities. Studies have shown that learning a new language boosts your creativity, problem-solving skills, mental flexibility, attention, speed, and memory. The intricate aspects of language makes it an ideal subject to challenge your brain. As your brain is continuously challenged, you would increase your mental productivity.

     

    Calculate your mathematical problems in your head.

    Whenever you are required to solve such problems, forego the use of a calculator. Challenge yourself by working out the problem mentally. If you are not in school, you may have bills, groceries, or other expenses that you may be required to calculate. Instead of reaching for the calculator, use your brain power. The great part about these calculations is that you do not require any special tools or instruments. Yes, that also means no pencils or paper.

     

    Games and puzzles.

    By actively engaging in a variety of logic games, puzzles, and riddles you can increase your concentration and focus levels and even improve your memory. To find many games that challenge your brain you can download apps like Brain Trainer or Brain Bomb. There are also many types of brain games online that you can play including Brainbashers.com and Brainden.com. But don’t forget about the power of playing good old fashion board games like Trivial Pursuit.

     

     

  • Improve Your Life by Getting Enough Sleep

    Improve Your Life by Getting Enough Sleep

    Surprising Ways Getting Enough Sleep Makes Your Life Better

    You’ve probably read about how important it is to get enough sleep. And you know how bad you feel the next day after a sleepless night. But you may not realize how much your sleep affects the deep systems of your body.

    Without enough sleep, you’re setting yourself up for a range of poor health outcomes, from depression to diabetes.

    Getting your full seven to nine hours of good sleep can have an enormous range of surprising benefits:

    You will think better

    Studies have shown that your brain functions much better on regular restful sleep. Sleep is the downtime your brain needs to do essential chores like consolidating memories, processing emotions and recovering from the days processing.

     

    You will perform better at work

    You need to be performing at your best in the office, and for that, you need to have your brain operating at its top capacity. REM sleep is necessary to be able to solve problems and come up with innovative solutions.

    As you spend only 20% of your sleep time in REM sleep, you need to make sure you get enough sleep overall to get your full dose of REM.

    Sleep helps keep your genes healthy

    Scientists have found that chronic sleep deprivation affects the functioning of your genes. Sleep is necessary for proper gene function including the genes that influence your immunity, inflammation and how well you deal with stress.

     

    You will age better

    Sleep is super important for the production of collagen which is crucial for skin repair and cell renewal as well as skin hydration. Not getting enough sleep sets you up for premature skin aging, as you’re not producing enough collagen. Your skin also needs sleep to recover from sun exposure. So, do your skin a favor and get some sleep!

    You may live longer

    Getting enough sleep is crucial for the body’s cells to renew and repair. All of your body’s systems use the downtime of sleep to recalibrate and process, getting rid of waste products and strengthening cell walls.

    Your immune system can recharge and prepare itself better to fight off disease and illness. Your body will be in much better shape to deal with the stresses of the day.

    Even if you’re finding it difficult to get a full eight hours, science has found that regular cat naps to supplement your night’s sleep can help.

    Harvard researchers found that the risk of heart disease was reduced by thirty percent by taking a daily nap.

Copyright @ 2017 DrCurtisMcElroy