Wellness can be achieved at almost any point in life. It can include eating right, exercising more and improving your mental outlook. Not new concepts by any means, but worth a fresh perspective.
You Are What You Eat.
Eating a plethora of fruits and vegetables is one way to improve your health. So is reducing your caloric intake. Experts typically suggest a 25 to 40 percent reduction to help achieve a healthier lifestyle. While decreasing your calories can lead to greater longevity, experts also recommend increasing your quantity of food, which means eating higher volumes of quality, lower calorie foods. Diets rich in antioxidants, like berries, beans, and dark leafy green vegetables, can help with this goal.
- nutritionists endorse a Mediterranean (plant-based) diet, which features large amounts of vegetables and olive oil and only moderate amounts of lean protein. Others prefer the benefits of the Paleo diet, consisting mainly of foods eaten by early humans – meat, fish, vegetables, and fruit – but no dairy, grain or processed foods.
Naturopathic doctor, author, speaker and blogger, Dr. Marc Bubbs, believes that as you age, increasing your intake of animal protein is vital. He refers to proteins which contain the greatest concentrations of essential and branched-chain amino acids, as well as creatine for building and maintaining lean muscle. Dr. Bubbs notes that an optimal level of protein can also help to improve blood pressure and sugar levels and reduce inflammation. (Read more at his blog: https://drbubbs.com/blog/2017/9/6-tips-for-longevity-health.)
Exercise And Keep Moving.
Have you heard the phrase, “Sitting is the new smoking?” Roughly translated, Americans spend more time sitting today than ever before, both at work and leisure, with increased screen time on their phones, tablets and TVs, all which can have a negative impact on health.
The key is not to fall into the habit of a sedentary lifestyle. Not only will you feel better, regular exercise can improve your balance and cardiovascular health. Strive for 30 minutes a day; even light walking can benefit. Not exercising, however, may increase your risk for a heart attack, and some studies show your risk may double. (Source: Robert Nied, MD, a sports medicine specialist in California, https://www.rd.com/health/healthcare/5-keys-to-health-at-60-plus/).
People who exercise daily also reduce their chance of bone fractures. The Centers for Disease Control (www.CDC.gov) reports that people who do 120 to 300 minutes of moderate-intensity aerobic exercise per week lower their risk of hip fracture. Exercise also releases endorphins into your brain for stress relief.
Before starting any exercise program, please consult your doctor.
Find Purpose And Positivity.
Once the kids are grown and careers mature, many older adults feel at loose ends. Why not use this time to start a new hobby, volunteer or reignite a past pleasure? Not only will you find greater fulfillment but staying mentally active can also help delay or lower your risk of dementia.
Finding purpose also leads to positivity, which is essential for leading a well-balanced life. Get a boost by being around other positive people. When you share time with family and friends, you avoid isolation and can reduce stress.
Sharing your joys as well as troubles encourages more fulfilling relationships at any age.
Maintain A Well-Balanced Life.
Diet, exercise and lifestyle factors account for 90 percent of chronic disease, which includes diabetes (type-2), heart disease, cognitive decline and dementia, adds Dr. Bubbs. “Your body and physiology react to the inputs you provide it; remain sedentary and eat the wrong foods and your brain and body will suffer. Eat clean, healthy whole foods and move every day and you will be amazed at your level of vitality and youthfulness.”
At Kaplan, we’re here to support all facets of your wellbeing. Let us know how we can do more to assist you.