Living Well at Any Age

This year I have read several books on healthy aging. As I glean great content from each of them, here are 10 ideas that keep showing up as proven ways to help you live a longer, happier life!

1. Eat More Plant-Based Foods

Eating plant-based foods has been shown to lower your BMI, blood pressure, cholesterol levels, and your risk of cardiovascular disease. It’s also key to boosting your immune health and helping your body detoxify from all the chemicals we’re bombarded with today. That is a lot of benefits!

Aim to incorporate more nutrient-dense plant foods in your diet, such as vegetables, fruits, herbs, spices, nuts, seeds, and whole grains – doing so is a key step to thriving throughout life! The more colorful your plate of foods, the better.

2. Reduce Toxin Exposure

What you strive to keep out of your body is as important as what you allow into it. We are bombarded daily with toxins, and even the healthiest bodies are not “equipped” to detoxify the volume of chemicals to which we’re routinely exposed. These toxins are strongly linked to a wide range of chronic diseases and premature aging. And they’re prevalent in many foods and our water.

Toxins are often very high in the cosmetics, lotions and soaps we apply to our skin that are therefore absorbed into our bodies. They’re in the air inside our homes, in cleaning products, bedding, clothing, and more. A very troubling source of toxin exposure is in low quality supplements common in today’s marketplace.

Key steps to reduce exposure include choosing Certified Organic foods, supplements, and cosmetics whenever possible, choosing organic and natural fabrics, and using non-toxic cleaners and avoiding nonstick finishes on your cookware. It is also wise to consider filtering your tap water and using air purifiers inside your home.

3. Keep Up Your Vitamin Intake

You likely know the importance of keeping up your vitamin intake, but did you know that as you age, you are more likely to have vitamin and mineral deficiencies? In fact, vitamin B12 deficiency affects up to 43% of older adults.  As we go into the fall and winter months in the northern US, Vitamin D intake is often lacking for people of all ages.

Supplements that help support a strong and healthy body, can help bridge the nutritional gaps in your diet.  A great multivitamin along with key additional supplements to address your body’s particular needs is a smart choice.  To learn more about which supplements address your body’s needs take our Meology assessment

4. Exercise Regularly

Diet alone can’t keep your body healthy long-term, which is why keeping your body active is such an important part of a healthy routine. Just 75 minutes of vigorous exercise each week can help lower your risk of cancer and other age-related diseases.

In his book Outlive: The Science and Art of Longevity, Peter Attia suggests that you plan for the things you want to be able to do as you age – perhaps play with grandchildren and travel – and then do exercises that help you strengthen your body for those actions. (Ask me if you want to chat more about this.)

Making exercise a daily habit can be lots of fun.  Whether it is walking and talking with a friend, playing pickleball or swimming, there are many great choices, and I guarantee you will feel better.

5. Eat More Nuts, Beans, and Legumes

It’s quite common to lose muscle mass as you age, which is why it’s important to get enough protein from your diet. Lean meats and eggs are certainly good protein sources, but plant-based proteins like nuts, beans, and legumes not only fuel your muscle mass but come with the bonuses of fiber and healthy fats.  The current recommendation is to get 20 grams of protein at each meal.  My favorite way to start the day is with a Shaklee Life Shake. Not only does it taste great, but it also gives me 20 grams of protein and helps me feel satisfied all morning long.

6. Introduce Antioxidants for Inflammation

“Inflammaging” is a new term used to describe inflammation that occurs due to aging and can result in several health issues like diabetes, atherosclerosis, cardiovascular disease, Alzheimer's disease, and cancer. 

Thankfully, antioxidants are an outstanding way to reduce inflammation in the body. Many herbs and spices are sky-high in different antioxidants, such as cloves, cinnamon, ginger, elderberry, and turmeric. Berries, beets, cruciferous vegetables, green leafy vegetables, and sweet potatoes are high in different antioxidants, too. The key is consuming a very wide range of antioxidants, so make sure variety is the spice of your life!

7. Drink Green Tea

You’ve likely heard that green tea is “good” for you, but what exactly are the benefits of drinking it? Green tea is anti-inflammatory and antiangiogenic (combats the growth of tumors), plus it helps support a healthy immune system. 

Green tea is made up of amino acids, such as L-theanine, which support your immune system and may also help increase mental focus. It’s also packed with antioxidants and supports healthy cholesterol levels. 

8. Get Enough Sleep

Aiming for 7 to 9 hours of quality sleep each night is essential for your overall health and well-being. While you sleep, your body gets to work repairing muscles, organs, and cells while removing toxins. These functions are vital for maintaining your body's health. 

And since your body also flushes away beta amyloid from your brain — a protein associated with Alzheimer's disease — getting enough sleep may also help reduce your risk of developing dementia. 

9. Lower Your Salt Intake

High blood pressure is a major health concern that increases your risk of heart attack, stroke, and even heart failure — so it’s important to keep your blood pressure in check. 

One of the best ways to do so is to limit your salt intake. But this can be easier said than done with so many items in your local grocery store containing hidden sodium. When trying to lower your salt intake, be alert to the sodium in these foods:

• Processed foods, including savory snacks, soups, and deli meats

• Canned or pickled foods

• Smoked meats

10. Avoid Processed Foods

Speaking of salt, let’s talk about processed foods. Processed foods have been altered to enhance taste, appearance, and shelf life. They typically contain high amounts of sodium, sugar, and synthetic additives that can increase your risk of all the diseases associated with the western diet and lifestyle.. Since our grocery stores are filled with tantalizing but unhealthy options, I always recommend sticking to the perimeter of the grocery store and only going to the inner aisles when you have a specific need. 

Staying Healthy in 2024 and Beyond

As you embark on your journey to a healthier and happier you, remember that living long and well is all about the healthy daily habits you form — from the food you eat to the exercise you get. These small actions can have a lasting impact on your health and wellness.