3 Ways To Age Well

If you’re already out of your 20s, you can still reap major benefits (such as reduced risk of heart disease and diabetes) by adopting a healthier lifestyle at any age. [3] X Research source

Some studies have suggested that the Mediterranean diet, which is rich in healthy fats and antioxidants, may help slow the aging process. [4] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Avoid refined, processed, and pre-packaged foods. Don’t eat a lot of foods that are greasy, sugary, or high in sodium. [5] X Research source Talk to your doctor or a registered dietitian about how to best meet your personal dietary needs.

The type and amount of exercise you should be doing depends on a lot of factors, such as your current age, level of fitness, and overall health. Talk to your doctor about what kind of exercise is appropriate for you. Maintaining a healthy exercise routine into middle age and beyond may slow the aging process in your body at the cellular level. [7] X Research source Exercise can

Being either overweight or underweight can be associated with health problems as you age. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Work with your doctor or a dietitian to figure out the healthiest weight range for you at your current age and as you get older.

Most adults need 7 to 9 hours of sleep per night to stay healthy. As you get older, you may have a more difficult time sleeping comfortably at night. Ask your doctor for advice if you have trouble getting a good night’s sleep. [9] X Research source Lack of sleep can contribute to a variety of health problems, including premature aging of your skin. [10] X Research source

Instead of tanning yourself in the sun or at a salon, skip the harmful UV radiation and use a sunless self-tanning spray or lotion.

Quitting tobacco can dramatically reduce your risk of developing smoking-related diseases. For example, after you quit smoking, your risk of having a stroke may drop to around that of a non-smoker within just 2 to 5 years. [14] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source

1 alcoholic drink is defined as 12 fluid ounces (350 mL) of beer, 5 fluid ounces (150 mL) of wine, and 1. 5 fluid ounces (44 mL) of 80 proof distilled spirits. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source There is some evidence that moderate alcohol use can reduce your risk of certain age-related diseases, such as heart disease, stroke, and diabetes. However, excessive drinking can contribute to a wide variety of health problems, such as cancer, pancreatitis, heart problems, and liver disease. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you are dependent on alcohol or worried that your alcohol use might be affecting your health, talk to your doctor about the best way to cut back or quit.

Your risk of dental disease and tooth loss increases as you get older. [20] X Research source Diseases of the gums and teeth are correlated with other health problems, such as stroke, diabetes, heart disease, and rheumatoid arthritis. Investing in good dental care can also benefit your overall health and quality of life as you age. [21] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

How often you should see your doctor and what kinds of routine checkups you need depend on factors such as your age, sex, and overall health. Talk to your doctor about your routine care needs. [22] X Research source

Artistic hobbies such as drawing, painting, pottery making, quilting, and woodworking are associated with a significantly reduced risk of developing cognitive issues and memory problems as you age. [24] X Research source Joining classes or groups that share your creative interests can also help you make social connections, which are vital to good mental and physical health as you grow older. [25] X Expert Source Adam Dorsay, PsyDLicensed Psychologist & TEDx Speaker Expert Interview. 11 April 2019. [26] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source

If you’re new to yoga and meditation, do a search for classes in your area. You can often find affordable classes at gyms and community centers. If you’re already middle-aged or older, look for yoga classes that are specifically geared toward older adults or seniors. Talk to your doctor, a personal trainer, or a physical therapist about what poses are safe and appropriate for you.

Tangrams and shape-finding games. Memory games, like Simon or card-matching games. Sudoku and crossword puzzles. Word-building games, like UpWords, Scrabble, or anagram games. Trivia games. Strategy-based board games, like chess or Parcheesi. Despite their bad rap as time-wasters, even video games can have cognitive and emotional benefits for older adults![31] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Stress can contribute to a variety of health problems, including accelerated aging on the cellular level. [32] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source If you’re stressed because you’re having trouble keeping track of all your tasks and responsibilities, try keeping a paper planner or setting reminders for yourself on your phone or computer. If you can, ask friends or family to help with things that are stressing you out. This can take some of the pressure off you and give you an opportunity to spend quality time with people you love. Try to set aside a little personal time each day to do something fun, work on a project that’s important to you, or just unwind.

If you don’t have any close friends to hang out with, look for ways to meet new people and form new friendships. You might do this by taking classes, joining clubs or groups in your area, or participating in causes you care about. Look for opportunities to mingle, like dances and other social events near you.

Studies show that people who stay positive and upbeat about aging tend to stay more physically, cognitively, and emotionally healthy than those who have more negative attitudes. Finding a strong sense of purpose is a great way to stay positive as you age. Focus on something in your life that is deeply meaningful to you, such as family, causes you care about, or any spiritual beliefs you may hold.

For the greatest benefits, apply moisturizer while your skin is still damp after showering or washing your hands or face. Give special attention to areas that tend to dry out the most, like your hands and elbows.

In addition to treating and preventing sun damage, retinoids can also unclog your pores and improve uneven pigmentation. Although they offer many benefits for your skin, retinoids can also cause side effects such as irritation and redness, drying of the skin, and itching. Talk to your doctor about the risks and benefits of using retinoids.

Keep your nails young by moisturizing them regularly and keeping them trimmed and clean. You can apply a nail hardener for added strength, but be cautious about using drying polishes and gels. [38] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Condition your hair every time you wash it and use gentle, sulfate-free shampoos and conditioners. Avoid harsh heat styling tools and chemical dyes and relaxers. Talk to your doctor about using biotin supplements to boost the health of your hair and nails.

Your teeth may naturally begin to darken as you age because your enamel tends to wear down and the yellower dentin underneath begins to thicken. If your teeth are discolored, talk to your dentist about safe and effective options for whitening your teeth and removing stains. Some options include adding porcelain veneers or having an in-office whitening procedure done.

Offsetting black or dark clothes with contrasting bright or neutral accessories. Black is slimming, but brighter tones help your skin look less washed out and draw attention away from shadows and wrinkles. Wearing fitted or tailored pieces that create a strong visual line and flatter your figure. Choosing thicker, more structured fabrics that don’t cling to your body as much as thinner alternatives (e. g. , a double-knit jersey as opposed to a regular jersey).