Reviewed by nutritionist Jessica Bal, Ms, Rd
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“Key Hogs:“
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While healthy aging is a highly individual, a healthy and balanced lifestyle can help you maximize your shorter years.
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Drinking soothing tea, electronics power and walking after dinner are simple-and affordable-you can support your health.
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It is never too late (or too early) to accept healthy aging habits.
Many of us strive to grow old gracefully and, more importantly, healthy. And although it may feel that many factors are beyond our control, such as genetics, you have more power over As You objected than you might think. “Your daily habits of life play a big role in shaping how you feel today and how you get older in the future,” says Suneye Koohsari, Doctor of Medicine, Obesity Medicines and Family Medicine. “Prioritization of a balanced, healthy lifestyle can strengthen your energy, support mental clarity and improve your mood, while promoting longevity and higher quality of life with advancing age.”
It’s never too late to start taking healthy habits. The earlier, however, you can start making these adjustments to your lifestyle, the better. “The healthy habits formed now are the building blocks of aging,” says court pelater, MS, RD These habits can help to repel acute illnesses such as flu, and potentially prevent chronic diseases, such as cardiovascular disease and diabetes.
Sleep is a critical component of healthy aging, which is why so many of the tips forward focus on what you can do after 5:00 pm. Getting quality sleep every night (preferably seven to nine hours) helps to strengthen the immune system, reduce the chronic inflammation). Take your health in your own hands with these tips from Koohsari and Pelitera.
Related: 6 things women over 50 should do every day 9 o’clock in the morning, according to experts
1. Dip a decaffe tea for better sleep
There is no shortage of tea benefits or tea options to choose from. But before you get into bed, you may want to lower a glass of herbal tea, like chamomile tea. Studies suggest that you may want to drink exclusively decaf drinks up to six hours before bedtime, as caffeine can disrupt sleep. “After 5:00 pm, consider sipping chamomile tea, as this can help promote muscle relaxation and better sleep,” says Pelateri.
2. Walk after dinner
Turning a walk in your after dinner, the routine before bed can be a change of game for your overall health. Perhaps the most non -consistent benefit is that it maintains healthy digestion, especially after a large meal, says pelvisters. “With so many new studies that come out for the gut microbiome and its effects on our overall health, we now know that good digestion is essential for healthy aging,” she adds. Going for a walk or doing gentle exercises like yoga can help increase mobility in your gut, allowing them to break down food more efficiently.
Applying a daily evening can provide other benefits for healthy aging. Koohsari points out that the discoveries of the 2022 meta-analysis reveal that people who move with light intensity significantly improve blood sugar levels compared to those who do not take a long-time holiday. “Better blood sugar regulation can help reduce the risk of developing insulin resistance over time,” Cossars says.
Related: 6 ways to reduce insulin resistance for better blood sugar, according to nutritionists
3. Develop the routine routine for bedtime stress
“Mental health is a vital component of overall well-being and finding healthy retail outlets for stress management-as journalization, deep breathing, meditation, yoga or conversations with a therapist or a reliable loved one-he can make a meaningful difference,” says Cochsari. “Prioritization of stress management supports both your emotional stability and long -term physical health.”
After consistent rituals for sleep hygiene every night, such as the mentioned koohsari, it can help you prepare your body for a restful sleep. Also consider darkening lights, playing soothing music, smelling soothing essential oils and powering electronics and other screens shortly before bedtime. Studies show that exposure to blue light that emits from the sun and screens can prevent your sleep-wrecking cycle as it suppresses the production of melatonin (also known as the hormone of sleep).
4. Stay hydrated – but stopping liquids 1 hour before going to bed
“Many customers I work with are struggling with the fact that I have to get up at night to use the bathroom once or several times,” Peelini says. If you are struggling with that and you often go to bed around 10:00 pm, consider enjoying a soothing cup of tea or a tart cherry juice not later than 8 or 20:30. This gives you plenty of time to use the toilet before hitting the hay.
“Considering, one of the biggest problems that the aging population is experiencing is to remain hydrated,” Peellers says. “This is because our sense of thirst decreases with advancing age.” Throughout the day, strive to drink at least 48 to 64 ounces of liquids a day, she adds. “Keeping a bottle of water at hand and the full can help you remind you throughout the day.”
5. Skip the night card
Sometimes there is nothing better than drinking a glass of wine after a long day of work. But, present evidence indicates that there is that there is no Safe amount of alcohol to consume healthy aging. “Alcohol can adversely affect the body in many ways-from short-term effects on sleep quality and mood to long-term risks such as cardiovascular disease and increased risk of cancer, including breast cancer, colorectal and liver,” says kitchens.
6. Enjoy your sleep breakfast on a late night
Choose a smart Night breakfast, says pelvisters. “I want to say that you want to make sure that this breakfast includes some carbohydrates, proteins and a little healthy fat. A great example of this is yogurt, with or without garnish. I like to add some peanut butter and a few chocolate chips to make it a sweet bite.”
Eating balanced snacks after 5:00 pm can help slowly digestion and prevent blood sugar spikes and immersion throughout the night – which can give up hunger at night, which can disrupt recovery sleep, pelitera explains: “This can be especially important for those with diabetes, especially for those whose glucose levels.
You may not even need breakfast if your dinner is rich in protein and fiber, which can help you maintain energy for evening tasks (think: deeds, work, play with children, etc.) and will help you feel complete, says Koohsari. “Fiber-rich foods, vegetables, legumes, legumes and whole grains-do not only promote bowel health, but also improve blood sugar control, lower cholesterol levels and reduce the risk of cardiovascular disease.”
Bottom line
There is no right way or strategy to promote healthy aging. In fact, there are many ways that you can promote long -term health benefits. A common thread in the many approaches to healthy aging is the inclusion of habits that can help promote quality sleep. Sleep reduces inflammation in the body, which can help you protect you from many chronic diseases. Taking good rituals for sleep hygiene and skipping this night glass of alcohol are just two ways you can rest easier at night and support your overall health. “It’s not just about adding years to your life, but also to maximizing the number of years living in optimal health,” says the kitchens.
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