How to Enjoy Living as You Age

1. Physical Fitness

• Why it matters: Staying active helps maintain mobility, strength, and cardiovascular health, enabling you to enjoy activities like dancing, hiking, and playing with grand kids.
• Key actions:
  • Incorporate both aerobic and strength-based exercises.
  • Mix activities for endurance, speed, and balance.
  • Counteract natural declines in cardiorespiratory fitness and muscle mass.

2. Healthy Eating

• Why it matters: Aging alters nutrient needs, making a balanced diet essential for preventing issues like sarcopenia, osteoporosis, and anemia.
• Key actions:
  • Increase protein intake by 25% from your 50s.
  • Focus on calcium, vitamin D, and B12 for bone health and energy.
  • Chew food thoroughly to enhance nutrient absorption and digestion.
  • Visit the dentist regularly to maintain dental health.

3. Skincare

• Why it matters: Skin health affects both external appearance and internal wellness, influencing inflammation and overall health.
• Key actions:
  • Use moisturizers with niacinamide (daytime) and retinol (nighttime).
  • Add vitamin C serums and sunscreen (SPF50) for protection and rejuvenation.
  • Explore treatments like marine collagen supplements or cosmetic therapies for enhanced aesthetics.
  • Support skin health with good gut health, quality sleep, and resistance training.

4. Brain Health

• Why it matters: Cognitive functions like memory and decision-making can improve with care, while risks like dementia can be mitigated through lifestyle.
• Key actions:
  • Engage in aerobic exercise to maintain and even grow brain volume.
  • Manage high blood pressure with regular exercise, a plant-based diet, and reduced salt/alcohol intake.
  • Stay mentally active by nurturing relationships and learning new skills.

The Takeaway