As you grow older, signs of aging begin to appear. One of the earliest noticeable changes is that your skin starts to wrinkle, sag, and become drier. You might also observe weight gain in different areas. For someone over 60 like myself? Boy, am I starting to see all the signs of aging, and I’m not happy with the idea. 🙁
Aging also brings changes to your joints, which may make it harder to maintain your independence and mobility. My joints are getting bad, I also have Osteoporosis which was dicovered in my mid-40’s. There is a story behind that. 😀 Additionally, mental health changes can occur.
Although the aging process cannot be completely stopped, there are ways to slow it down, allowing you to preserve your independence and enjoy a full and happy life in your later years.
Here, we will explore four areas where adopting certain lifestyle habits can slow aging and support a fulfilling life.
#1 – Ensure Proper Nutrition
Starting good nutrition early in life can delay signs of aging. Nutrition plays a vital role in disease prevention and longevity. It also helps you look and feel younger.
Antioxidants
Including plenty of antioxidants in your diet is important. These compounds help your body combat environmental oxidation that accelerates aging.
High-antioxidant foods include:
· Blueberries
· Broccoli
· Green vegetables such as kale, spinach, turnip, and mustard greens <- NOPE I will not eat turnips or mustard greens! 😛
· Strawberries
· Tomatoes
· Apples
· Red grapes
· Beans
While these foods are rich in antioxidants, they are also found in many other foods, including some meats, poultry, and whole grains. What if you are like me and do not eat beef and or dairy anything?
Avoid Processed Foods – sure try it
Eating unprocessed foods like fruits, vegetables, lean meats, dairy products, and whole grains will keep you healthier. NOPE – I do not do dairy products, not eating dairy is like leaving out a whole food group no one talks about. 😉
Processed foods often lack nutrition and are high in calories from sugar, salt, and fats. They typically contain:
· White flour
· White sugar
· Trans fats
· Artificial colours
· Artificial flavours
· Preservatives
· Artificial sweeteners
. Made with GMO products
Avoiding these ingredients is key to slowing aging since processed foods cause inflammation, which contributes to weight gain, joint issues, aging skin, and increased disease risk.
By focusing on “real” unprocessed foods, you can reduce signs of aging and improve your overall health.
#2 – Follow a Good Skincare Routine
Taking care of your skin is essential for slowing aging. Skin is often the first visible sign of age to yourself and others. Good nutrition is the foundation for healthy, youthful skin. One of the number one skincare products is sunscreen! It is a real life saver!
Exercise
Regular physical activity benefits your skin by increasing blood flow, which helps rejuvenate it and deliver necessary nutrients. Even a daily 30-minute walk can provide this benefit. There are videos on how to do yoga while sitting in a chair.
Hydration
Keeping your skin hydrated is crucial to prevent wrinkles and dryness. Drinking plenty of water ensures your body stays hydrated, as nutrients are prioritized for vital organs before reaching the skin.
Without enough water, skin cells shrink, leading to dryness and wrinkles.
Three Skincare Steps
Besides internal hydration, applying moisture externally is important. As you age, maintain a skincare routine that includes gentle cleansing, exfoliation, and moisturizing.
If your skin is dry, cleansing once a day—preferably at night to remove makeup, dirt, and oils—is advisable.
Exfoliation removes dead skin cells, allowing moisturizers to penetrate deeper, making your face look and feel softer. This can be done mechanically with scrubs or chemically with retinols found in many anti-aging products.
Choose moisturizers formulated for mature skin, often containing antioxidants and retinols to further slow aging. There are a few products I am personally using that I love that are for mature skin. I should do a review for them, so I will update this blog post when I have.
Sun Protection
Sun damage is a major cause of skin aging and skin cancer. Protecting your skin from the sun early in life is best, but it’s never too late to start. If you live in areas where it gets really hot during the summer? Look for SPF that is higher than 15. No less than SPF 30 is better.
Use products with at least SPF 15 to shield your skin from harmful UV rays. When spending extended time outdoors, seek shade and wear protective clothing and hats.
#3 – Prioritise Mental Health
Depression is common among older adults but should not be seen as a normal part of aging. Factors contributing to depression include:
· Chronic illness
· Social isolation
· Loss of loved ones
If you experience persistent sadness or hopelessness, seek professional help promptly. Many strategies can improve mental well-being.
Staying socially active is crucial. Joining groups and spending time with others can boost mood and mental health.
Support groups can help those with chronic illnesses feel better about their condition. Practising self-care and asking for support when needed is important.
It is a misconception that feeling depressed is normal in old age, which can lead to underdiagnosis or lack of treatment. Don’t dismiss your feelings as just aging.
Other mental health issues in seniors include:
· Dementia
· Anxiety
· Sleep disturbances
To reduce mental health problems, care for your body early with good nutrition and exercise.
Engaging in activities that challenge your mind, such as puzzles, helps keep you sharp.
Avoid social isolation by participating in social activities and consider finding spiritual connection through faith communities.
#4 – Maintain Mobility
Mobility concerns are common with aging, and you might worry about losing your ability to move as before. Causes of mobility issues include:
· Muscle weakness
· Arthritis
· Vision problems
· Medication side effects ( Why is very drug ad on TV has death as a side-affect to the drug they are pushing?)
· Heart disease
· Balance issues from stroke
. Osteoporosis
Many mobility problems can be prevented with proper nutrition and regular exercise. Staying active promotes better mobility in later years. Address vision problems promptly, as correcting eyesight or treating cataracts can restore mobility.
If you experience muscle weakness or balance difficulties, consult your doctor. Medication adjustments may help, or exercise might be the solution.
Muscles can be strengthened even in senior years through aerobic and strength training exercises, which help prevent fractures and improve movement.
Before starting a fitness routine, consult your doctor to ensure it is safe. Generally, daily walks and light upper body weightlifting are beneficial.
Following these simple steps can slow aging and help you maintain independence longer. Aging doesn’t have to mean giving up the activities you love.
