5 Ways to Age Well from the Inside Out

Today, it seems that most people aren’t so worried about aging. With more than 76 million baby boomers in the U.S., those of us who are facing the realities of getting older certainly won’t be going it alone. Most of us are concerned, however, about aging well. As people live longer thanks to better medical care, it becomes more important to age well, and maintain a satisfying quality of life.

According to a University of Chicago report, older adults worry most about their financial security, and about their losing their memory, their independence, and their health. Luckily, there are 5 easy diet and lifestyle changes everyone can make, to age well from the inside out. Taking these steps will help to maintain physical and cognitive health for as long as possible – which in turn improves the chances of maintaining one’s independence, and maximizes retirement savings by minimizing healthcare costs.

1. Maintain Your Muscle

At first glance, the association between muscle mass and aging well may not be apparent, but when you think about frailty, a broken hip and the cost of nursing home care, it becomes more obvious. Age-related muscle loss, also known as sarcopenia, is the leading cause of frailty and loss of independence in older adults, so it’s worth doing all you can when you’re younger, to stay strong.

Everyone loses muscle as they age, and that loss accelerates with each passing decade. Research studies show that even moderate exercise that includes strength training 2-3 times each week, along with increased dietary protein can help to offset the effects of age-related sarcopenia. To stimulate maximum muscle tissue, aim to eat between 20 and 30 grams of protein at each meal. Three ounces of lean meat or fish, or a scoop of whey protein powder provides about 20 grams of high-quality protein with all of the amino acids your muscles need.

2. Exercise Your Brain

Just like muscles, cognitive function declines with aging, but stimulating your brain as much as possible will help to maintain memory, mental flexibility, and overall brain health. The Global Council on Brain Health released recommendations for ways to incorporate cognitively stimulating activities which can maintain brain health and help with daily living. They include:

• Never stop learning. Learning a new task, reading a new book, or exploring a new place challenge the brain in a fun and interesting way.
• Stay socially engaged. Social activities inspire you to continue your effort.
• Choose an activity you enjoy. You’ll be more likely to stick with it.
• Make it easy on yourself. Do things that bring you pleasure, rather than forcing yourself to do things because you should.
• Be purposeful, deliberate, and keep practicing. Work with a coach, instructor, or someone who can encourage you, teach you and give you feedback.
• Use your life transitions to change things up. Take advantage of more time due to retirement to try something you didn’t have time for in the past. If you change jobs, join a club with new colleagues.
• Make sure you mix up both physical and mental activities. Both are essential for better brain health.

In addition to these brain-stimulating activities, there is evidence that supplements like vitamin E, omega-3 from fish oil, astaxanthin, and ginko biloba can be beneficial for brain health.

3. Embrace Healthy Fats

Baby boomers remember the fat phobia of the 1990s all too well. The science has evolved, and nutrition professionals today know that not all fat is the same. Healthy sources of fat like olive oil, nuts, seeds, and avocado work to improve cholesterol levels, and reduce the risk of heart disease. Many of these foods are the backbone of the Mediterranean diet, which is believed to be one of the healthiest dietary patterns in the world.

• Research on nuts confirms that walnuts and almonds are associated with healthier cholesterol levels, and a reduced risk of heart disease and diabetes

• Research on avocados indicates that they can help with weight management and stabilize blood glucose levels

• The PREDIMED study, on more than 7,000 people between the ages of 55 and 80, shows that using more olive oil in place of other fats reduces heart disease and diabetes in those who are at risk

4. Minimize Inflammation Triggers

Inflammation is not just a buzzword. It’s a cascade of events that result from any type of insult or injury in the body, and it’s the body’s effort to heal itself. It works well when there is a cut or muscle soreness from exercise, but much of the time inflammation results from chronic stress that can be emotional, environmental, or even related to your diet. Inflammation can trigger chronic diseases like heart disease, diabetes, and cancer, as well as autoimmune diseases like rheumatoid arthritis, lupus, and Crohn’s disease.

Incorporating an anti-inflammatory diet is the first step toward minimizing inflammation. Nutrition experts recommend:

• Eating lots of colorful fruits and vegetables throughout the day They’re an excellent source of phytochemicals.
• Eating several servings of fish each week, especially salmon. Higher fat fish is a good source of heart-healthy omega-3 fat, and pink-flesh fish is especially healthy because it’s a source of the powerful antioxidant astaxanthin. If you don’t eat fish, consider taking an omega-3 and high-quality astaxanthin supplement.
• Eating one ounce of nuts and seeds each day. They provide the antioxidant vitamin E, and have been shown to reduce inflammation.
• Limiting sugar, alcohol, foods made with refined sugar and flour (like baked goods and desserts), and processed meats like sausage, bacon, and hot dogs. These foods are all pro-inflammatory.

5. Get quality sleep

Poor sleep habits can impact health in many different ways. Studies have linked inadequate sleep with depression, mental changes, overweight, obesity, and diabetes. A restless night’s sleep not only drains your physical and mental energy, but it’s also associated with more cellular damage, whereas good sleep habits promote cellular repair.

Most people don’t fall asleep as easily or sleep as soundly as they age, and it’s common to spend less time in deep sleep as you get older. The following tips are recommended to ensure you’re doing all that you can to get a good 8 hours of sleep each night:

• Avoid alcohol and caffeine-containing foods and beverages like coffee, tea, colas, and chocolate for at least 3-4 hours before bedtime
• Exercise moderately earlier in the day
• Eat a light carbohydrate-rich snack like a small bowl of cereal at bedtime, or try a glass of warm milk
• Turn off computers, televisions, cell phones, and any other “blue light” devices at least an hour before bedtime
• Try to go to bed and wake up at the same time each day
• Ask your healthcare provider about a short-term trial of sustained release melatonin if you have trouble falling asleep despite following all of the above tips