Now that I have children it is important for me to be around for them (and hopefully for their children). In this blog our intent is to give you some tips to help you age gracefully and healthy. You aren't going to learn about eating only 3 different foods, walking 3 miles to school, uphill, both ways, or any fads. Our intent is to give you some guidelines, but you still can make your choices.
What is Healthy Aging?
Healthy Aging is defined by the World Health Organization (WHO) as "developing and maintaining the functional ability that enables wellbeing in older age." We have all seen our parents or our parents' friends that have just stopped being able to do things. Sometimes this is due to things that are beyond our control (Parkinson's, cancer, Alzheimer's, etc.) A good chunk of the time it is due to poor decisions over and over and over.
There are things that we can do now to prevent loss of function when we get older!
To me, that is great news.
How Do I Live for 50 More Years?
First we have to understand that every choice we makes matters. You can choose to eat only vegetables and fruits trying to avoid hormones in animal meat, you can run 10 miles everyday, or you can even have massages once a week. For some people this may work. For most of us it doesn't. We need to make good choices most of the time. But some of life's enjoyment comes when we make "bad" choices sometimes. It can be more fun to have a doughnut or a piece of chocolate cake instead of a banana. In this vein we have decided to give a list of guidelines that we recommend you follow for 75-90% of the time.
Eat Well - Eat whole foods. These include, meats, fruits, vegetables, nuts, whole grains, and some cheeses. The trick here is to avoid processed foods and foods with vegetable oils (these oils are highly processed; canola oil, sunflower oil, vegetable oil).
Move Regularly - Find an exercise program that you like (or at least tolerate). This can mean doing yoga 7 days a week (but don't worry if you miss a day). Or walking 3 days a week. Ideally we will do something that moves every joint in our body to the fullest amount (without pain of course) multiple times a week. Adding in some days of resistance training and cardiovascular training will also help.
Limit Alcohol - This one can be the hardest. Try not to overindulge in alcoholic drinks regularly. It's fun to have a beer at a friend's house. It's great to go to wine tastings with your friends. Just don't do it all the time.
Have Fun - One reason that we don't suggest going all in for all of these tips is that you want to have fun. It's okay to splurge on your food, have a lazy day on the couch, or have a few more drinks than usual. Just try not to make it a regular habit.
Visit Your Physician - Having annual check-ups can catch things that you are trying to avoid. Your doctor may notice a growth somewhere that you wouldn't notice without your annual visit.
Treat Injuries - Don't let injuries keep you away from doing all of the things you like. If you like Orange Theory don't stop going. Keep doing it, but find someone to help you treat your sprained ankle or shoulder pain so you don't have to stop. A quality physical therapist can help you modify your routine until you are feeling better.
Take "Me" Time - Make some time to pamper yourself. See that movie you've been waiting for. Get a mani-pedi. Do things that make you feel good about yourself.
Limit Negative Self Talk- Similar to above, being positive can decrease stress and therefore increase the good chemicals in your body. Help you want to move more and have fun with your family and friends.
Don't Stress - That's so easy to say and so hard to do. Find a good stress coping mechanism that works for you. You may have to play around with it for a while. It might be jumping in the lake, getting a massage, having a BBQ at your house, or just watching your kids play.
Sleep - Getting enough sleep will help your body recover each night. Sometimes it's fun to have a late night with friends, and you should definitely not avoid those night all the time. But try to get at least 7-8 hours of sleep per night (and I really struggle with this one, but I'm working on it). Studies have shown that people that are sleep deprived have similar driving abilities to people that are driving under the influence.
The most important part is to enjoy life. Enjoy your family, enjoy your friends. Try to surround yourself with things that make you happy! Make good decisions most of the time and don't make it your focus. Focus on the people around you.
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