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Let’s define what does aging gracefully means. There are countless magazines that talk about how to look younger than your age and there are thousands of age-defying products.
Are we really afraid to age? Or are we afraid that we won’t age gracefully?
When you reach the age of thirty, the first sign of wrinkles can appear. In addition, parts of your body begin to sag and it generally becomes harder to lose weight.
The truth is, our society is obsessed with focusing on the negative aspects of aging but there are other positive things that go with it and people don’t talk about that.
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They don’t talk about the wisdom you’ve gained, how peaceful you are, and how you have more time for loved ones and to pursue your passions.
Aging gracefully is not just skin-deep. It’s about living your best life ever. It’s about being emotionally, mentally, and physically healthy.
When you don’t have inner peace, no matter how many anti-aging supplements you take or how much product you lather on your face, you won’t age gracefully. And vise-versa.
Your physical and mental health goes hand-in-hand.
In this article, we’re sharing some tips on how to age gracefully without too much effort.
Aging gracefully includes eating clean
Having a healthy diet is a holistic approach to aging. According to Dietary Guidelines for Americans 2015-2020, your diet should include:
- Healthy fats- avocado, olive oil
- Fruits and vegetables, especially berries for antioxidants
- Whole grains
- Lean protein- chicken, fish
- Fat-free or low-fat dairy, seafood, legumes, and nuts
- Lower-average intake of meats
- Lower intake of processed meats, processed poultry, sugar-sweetened foods and beverages
According to the same study, this kind of diet is associated with a reduced risk of cardiovascular disease in adults. Moderate evidence indicates that these eating patterns are associated with reduced risk of obesity, type 2 diabetes, and some types of cancer in adults.
2. Stay physically active
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Because the heart is a muscle regular physical activity keeps it strong and healthy, it improves sleep, mental health, mood, and bone health.
If you’re really not the athletic type, there are fun ways to exercise such as walking, dancing, cycling, yoga, and swimming.
Make it your “me” time when you exercise or do it with a buddy. If you’re looking to tone your muscles, a couple of days doing weight resistance training would be best.
At least 30 minutes of moderate-intensity physical activity, five days per week, or 20 minutes of more intense physical activities, 3 days per week, is recommended by The World Health Organization.
A sedentary lifestyle is linked to chronic illnesses.
3. Love your skin
Aging gracefully includes drinking lots of water, nourishment will also become very visible on your skin
- Wear a high SPF sunscreen such as this Neutrogena Ultra Sheer 100 SPF that you can get on Amazon.
- Visit your dermatologist
- Get skin cancer screenings
- Despite wearing sunblock, don’t stay exposed to the sun too long between 12-3:00pm
- Use gentle products on your skin
4. Get some beauty rest
Not getting enough sleep is linked to several life-threatening diseases such as:
- Heart disease
- Heart attack
- High blood pressure
If you sleep better, you’ll have great focus, your mood improves, your skin brightens. According to sleep deprivation studies, adequate sleep would make us happier, healthier, and safer.
5. Let go of your bad habits
Quit smoking because it is linked to several illnesses such as lung cancer, pneumonia, emphysema.
Smoking causes 84% of deaths from lung cancer and 83% of deaths from chronic obstructive pulmonary disease (COPD).
When it comes to alcohol, stick to red wines and occasional drinking. Red wine is high in resveratrol, and it may offer various health benefits. It is recommended that women not drink more than one glass a day, and men, no more than two glasses (Source: Medical News Today).
6. Age gracefully with a positive outlook
Photo Credits: Giphy
Having a positive outlook positively affects people in many ways. It reduces stress and improves immunity. It also adds years to your life.
Furthermore, if you have a positive outlook towards aging, you won’t dread it. In contrast, you will look forward to it.
According to research people who have a positive outlook on aging have a greater chance of living longer. When you accept your age and change your outlook, you will learn to embrace it and feel excited to age.
7. Practice mindfulness
Mindfulness provides a variety of benefits:
- Relieves stress
- Helps with depression
- Helps prevent heart disease
- Lowers blood pressure
- Reduces chronic pain
- Improves sleep
- Decreases loneliness in seniors
- Banishes temporary negative feelings
You can do guided meditations and yoga.
Do things you enjoy. Take the time to engage in hobbies that fuel your happiness. Connect with nature, find your purpose, volunteer, join a cause, whatever brings you joy.