Yes, it’s worth it. Here are ten ways to do
it!
(No Matter What your Age Today)
If you
have read my previous comments on this subject, you know that
extensive research shows that our genes account for only about
30 percent of the problems associated with aging. The
rest is attributable to lifestyle and environment—things well
within our control. So while advances in genetics and
nanobiotics are not yet perfected, there are definite things
we can do to prevent the illnesses of age (including heart
disease, cancer, diabetes and arthritis). You cannot be too young—or too old—to
start. Here they are:
1. Be physically active.
A very
potent antidote to aging is exercise. Anyone can do it
and it’s free. Physical exercise slows the erosion of
muscle strength, maintains better cardiovascular and
respiratory function, limits the risk of developing diabetes,
and increases bone mass, which helps prevent
osteoporosis. Exercise also facilitates digestion,
promotes efficient bowel function, reduces insomnia and
prevents depression. An effective exercise routine
should include aerobic exercise like walking or cycling (don’t
jog, it’s not good for your joints)—for me, my doctor
recommended a treadmill—as well as some strength improving
activity using light weights, along with stretching, all of
which you can do at home.
2. Watch What You Eat.
A diet
rich in fruits and vegetables may cut in half the risk of
colorectal cancer and reduces the risk of heart disease and
diabetes. It also decreases problems like diverticulosis
and constipation. Eat at least five servings of fruits
and vegetables a day. Switching to a low-fat diet can reduce
total cholesterol and produce small but significant declines
in blood pressure. Reduce fat to 30% or less of total
calories and keep daily cholesterol intake under 300 mg.
3. Drink Enough Water.
The
chemical processes in the body take place in water or use it
as part of the process. Older adults are prone to
dehydration, especially in warm weather. Drink several
glasses of water or other clear fluids daily. Juices
count.
4. Avoid Excessive Exposure to the
Sun.
Aging
skin and eyes are even more vulnerable to sun damage because
protective pigment diminishes over time. Too much sun
exposure increases the risk of skin cancer. In addition,
most wrinkles, discoloration and texture changes are directly
related to sunlight.
5. Limit Alcohol
consumption.
One
glass of wine daily may provide some cardiovascular
benefit. But the older you are, the more cautious you
should be. Your ability to process alcohol slows with
age, so the effects of alcohol become more pronounced as you
get older.
6. Challenge Your Mind.
Short-term memory and reaction time can decline over
time. But it’s still very possible to learn new skills
and maintain old ones. Three key factors predict strong
mental function: regular physical activity, strong
social support and belief in your ability.
7. Cultivate Satisfying
Relaltionships.
Studies
show that positive social interaction, including sexual
activity for those who desire it, lowers the level of stress
hormones in the blood, helps preserve cognitive function and
prevents depression.
8. Reduce Stress.
Stress
and anxiety impair the immune system and make us more
susceptible to illness. Choose among such
stress-reducing techniques as meditation, yoga and exercise
and set aside time to practice them.
9. Don’t Smoke
Cigarettes.
A
pack-a-day cigarette smoker is four times more likely to
develop congestive heart failure than a non-smoker. But
it’s never too late to quit. Five years after stopping,
ex-smokers have about the same risk of developing heart
disease as someone who has never smoked. Quitting also
lowers the risk of stroke, cancer and emphysema.
10. Consider the Use of
Supplements.
Older
adults are frequently deficient in vitamins B6 and B12, folic
acid, calcium and other vitamins. A multivitamin can
fill many of these gaps but women especially should also take
a calcium supplement to meet the daily need (1500 mg).
Vitamin E supplements may help limit the harmful effects of
oxygen free-radicals associated with growing
older.
My friends, I know I have “preached” these things
to you before – but remember – my job IS to keep you young and
healthy. Sometimes when you hear things you know you should be
doing, you may not be ready to deal with it. I’m hoping you
are ready to deal with it now and start on your personal
journey to your longer, healthier and happier life that you
deserve.
