Tips for Aging Gracefully
There are five marked regions where people consistently live longer, healthier lives than anywhere else in the world. They are Ikaria, Greece; Okinawa, Japan; Loma Linda, United States; Nicoya, Costa Rica; and Sardinia, Italy.
In an attempt to understand how to promote longevity, researchers have studied the people who live in these areas, observing their dietary patterns, physical activity levels and methods, and social interactions. The discoveries they made may be helpful as tips for aging gracefully and maintaining wellness at any age.
1. Maintain a Balanced Diet
Today, it is easy to find information on what different people think is the best diet, but more and more, dieticians are using information from the five longevity sites to make recommendations. These people eat a plant-based diet rich in whole grains, fresh vegetables, fruit, and a little lean protein from fish. Their diets are filled with healthy fats, and red meat consumption is very limited.
Dr. Valter Longo developed The Longevity Diet following guidelines based on the diets of those living in these zones.
2. Stay Hydrated
Staying hydrated is foundational to health. For proper hydration, the body needs electrolytes, such as sodium, potassium, calcium, magnesium, chloride, and phosphate, because they ensure water is effectively absorbed by cells and are crucial for bodily functions.
To maintain adequate hydration, it's essential to replenish electrolytes through diet rather than supplement drinks, which often contain added sugars. A diet rich in whole foods and nutrients, along with drinking ½ oz of water per pound of body weight daily (e.g., if you weigh 150 lbs, drink 75 oz, or just over 9 cups) can help keep your optimally hydrated.
3. Periodic Fasting
People living in the longevity sites tend to eat their lightest meals towards the end of the day, often eating according to their body’s circadian rhythm, from sunrise to sunset, typically within a 12-hour window (e.g., 8 am to 8 pm).
Following the pattern of eating all of your meals within 12 hours each day, then fasting for 12 hours, leads to better digestion, improved energy levels, and overall health. Having your first meal in the morning provides nutrients that will more effectively support optimal function of critical organs.
Additionally, Intermittent fasting (0-2 days) has been shown to enhance fat burning and metabolic flexibility, and prolonged fasting (more than 72 hours) is associated with cellular rejuvenation and positive health markers, such as the potential support for healthy blood pressure and insulin levels, all which play key roles in healthy aging.
4. Stay Active, Naturally
In all five longevity sites, exercise is a priority, but the exercise tends to be of a gentler nature. Walks with friends or spending time gardening are common. Movement tends to occur naturally and as a result of lifestyle.
5. Prioritize Managing Stress
People living in the longevity sites often have defined ways to handle stress. Meditation and breathing exercises are common, and many people choose yoga or tai chi. Some also use physical games or other movement related activities for stress reduction. No matter what the choice, almost all people were aware of methods of stress management in their lives.
6. Prioritize Sleep
Most adults need between seven and nine hours of sleep, depending on age and activity level. As we get older, we need less sleep, but getting enough sleep is paramount to aging well.
Making sleep a priority is essential to our general health. Research even suggests that a lack of sleep among middle-aged people is associated with an increased risk of dementia and Alzheimer’s disease.
7. Foster Meaningful Relationships
Growing older can make it more difficult to find “your tribe,” but meaningful relationships are integral to health. When people feel a true sense of belonging, they are happier and healthier.
8. Pursue New Hobbies
Pursuing hobbies, learning new skills, and fostering healthy social connections are key to keeping your brain sharp, experiencing a sense of belonging, and supporting a meaningful life. Developing ideas and skills that are of interest to you helps keep you young, mentally and physically.
9. Make Regular Checkups a Habit
Many illnesses are preventable, treatable, or curable if they are detected early. Regular health screenings with your healthcare provider are essential for healthy aging.
Older adults need a visit to the doctor at least once every year.
No matter what your age, making the decision to make just one small change to improve your lifestyle can increase your health, your mood, and your longevity.
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