Dr. Curtis McElroy

Tag: 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.

     

  • Preventing Cognitive Decline by Keeping Your Mind Active and Engaged

    Prevent Cognitive Decline:

    Keep Your Mind Active and Engaged

    Cognitive decline is a serious concern for us as we age. Instances of memory lapses, lack of concentration, and decrease in cognitive abilities can adversely affect the quality of our lives. However, thanks to the numerous scientific research in this area, we can successfully boost our cognitive capabilities and keep our minds healthy and active.

    The Aging Brain

    It is natural for our brain health to gradually decline in processing speed and working memory. Cognitive impairments such as Alzheimer’s disease and other forms of dementia are not a normal part of aging. Let’s delve into the practical tips you can follow to keep your mind sharp as you age.

    The Cognitive Reserve

    Cognitive reserve is a term that describes your brain’s ability to withstand damage and continue to function normally. It is important for us to engage in mentally challenging activities such as learning a new skill, playing brain teasers, reading, and solving puzzles to build our cognitive reserve.

    A 2019 study found higher cognitive reserve was associated with better cognitive performance and a lower risk of dementia. (Defining Cognitive Reserve and Implications for Cognitive Aging. Pettigrew, C. et. al)

    Learning a New Language

    Another effective way to prevent cognitive decline is by learning a new language. It is considered one of the most mentally stimulating activities. According to research, bilingual individuals developed Alzheimer’s disease four to five years later than monolingual individuals.

    Moreover, learning a new language not only enhances cognitive function but is also a great practical skill for people. (Bilingualism Is Associated with a Delayed Onset of Dementia but Not with a Lower Risk of Developing it: a Systematic Review with Meta-Analyses. Brini, S. et. al)

    Social Engagements

    It is important to maintain an active social life to keep your mind engaged. Participating in group activities, engaging in meaningful conversations, and volunteering in social work harnesses your critical thinking—an effective way to harness and preserve your cognitive abilities.

    Moreover, a study published in ‘JAMA Network Open’ in 2019 found that social engagement resulted in a lower rate of cognitive decline. (Associations Between Longitudinal Trajectories of Cognitive and Social Activities and Brain Health in Old Age. DPhil et. al) Social interaction not only enhances your cognitive abilities but also keeps you well aware of your social surroundings, which helps in the decision-making process.

    Read Regularly

    You should cultivate a habit of reading to stimulate your mind. Reading enhances your critical thinking, provides you with a broader perspective on subjects and keeps your brain engaged in constructive thinking. You can start with reading a book before going to bed or the morning newspaper to cultivate your reading habit.

    Physical Exercise

    Another effective way to prevent cognitive decline is by engaging in physical activities. It is important to exercise your mind and body to prevent cognitive decline in old age. Participate in an outdoor game or regularly hit the gym to maintain a healthy routine.

    Physical exercises help in improving the blood flow to the brain and enhance the growth of neurons.  According to the Centers for Disease Control and Prevention, physical exercise helps reduce the risk of cognitive decline and diseases such as dementia.

    Meditation and Mindfulness

    You should meditate and practice mindfulness to promote mental clarity and reduce stress. According to research, meditation improves various cognitive functions such as attention, memory, and executive function. (The potential effects of meditation on age-related cognitive decline: a systematic review. Gard, T. et. al) Practice yoga and some other meditation techniques to positively enhance brain function and prevent cognitive decline.

    Cognitive decline is a major concern that often goes unnoticed until it finally starts to take a toll on our mental health. We should take the necessary steps to prevent cognitive decline by maintaining a healthy lifestyle and engaging in mental simulation activities.

    Cognitive development is an ongoing process that allows us to sharpen our minds and live a more meaningful and fulfilling life.  By incorporating these practices into our lifestyles, we can enhance our cognitive abilities and have a more positive approach towards life.

     

     

  • Age Is Just a Number

    Age Is Just a Number – You’re As Old As You Feel

    stayingyoung

    The anti-aging market is one of the most profitable businesses today. Its focus is not just on beauty, but also on longevity. We are constantly bombarded with advertisements for countless anti-aging creams, soaps, supplements, and treatments that can supposedly keep us young inside and out.

    However, getting older remains a fact of life. No one has found the magic pill to turn back the clock or provide us with immortality.

    So the question still remains, what is the secret to living a long and fulfilled life?

    Perhaps the closest we can get to an answer lies with the super-agers. Don’t be surprised to come across an octogenarian running a marathon or actively pursuing a brand new career.

    It is wonderful to know that there are people over 100 years of age who still have goals they are striving for. If you ask them what’s the secret, they are more than willing to share the secrets to their longevity.

    Here’s what you may hear from them.

    Think Young

    When we talk about aging, the phrase ‘You are as old as you feel’ often comes up in the conversation. That’s because there is great truth to this saying. Many super-agers defy stereotypes about aging. They set themselves apart from the norm and show that age is just a number. This mindset leads them to be more physically active and cognitively robust, for longer.

    In our highly agist society, it is easy to accept the trappings of aging. However, simply not thinking of yourself as getting old improves your mindset. A young perspective allows you to believe that you can still engage in various physical activities that are not generally associated with seniors.

    A youthful perspective enables you to see signs of aging in a more positive light, making you more open to challenges and new experiences. Giving in to the belief that you are old and have limited time left can make you neglect taking care of yourself as well as you could. For example, some individuals believe that since they are getting older (and will continue to age) they will skip eating healthy meals or exercising.

    They may begin to indulge in an unhealthy diet, thinking that there is no point in eating healthy foods because what’s the point. This can make them more susceptible to developing life-threatening diseases, such as diabetes and heart and cholesterol problems.

    Losing sight of one’s purpose in life can also negatively affect your mindset. Many seniors that have retired lose their sense of purpose and identity. They need to find it again, and they can with a young mindset.

    Developing a Young Mindset

    Feeling young starts with developing a youthful mindset. To develop positive beliefs about aging, be more open to new challenges and experiences. Engaging in activities that can challenge you, such as developing new skills, learning new information, or socializing with different people, helps you to feel younger.

    Another way to develop a young mindset is to cultivate a ‘young’ healthy lifestyle. Do what young people do, not what you think old people should be doing. Regular exercise and engaging in physical activities not only keep us fit but can boost our mood, and make us feel and look better. Apart from exercising, try meditation to help develop a more youthful mindset.

    Practicing mindfulness also helps to change your mindset to a more youthful one. Being mindful makes you focus on the present, so think of yourself as young and vibrant. You are in control of your life and your destiny.

    There is no way we can stop our birthdays, but we can keep our minds and body young, and it all begins in the mind.

     

     

Copyright @ 2017 DrCurtisMcElroy