“Unlock the Secrets: 21 Surprising Tips to Embrace Aging with Elegance!”
7. Promote Mitochondrial Health
While the aging process is complex, modern research is making it clear that the health of your mitochondria—little powerhouses in your cells that produce energy for the body—is key to aging gracefully.
Why does mitochondrial function matter? They regulate your metabolism, which refers to how well your cells, tissues, organs, and bodily systems do their job, including managing a healthy inflammatory response, cell-to-cell communication, and even DNA repair. Luckily, your mitochondria will respond positively to regular exercise, nutrient-rich foods, quality sleep and, managing your stress level. You can complement your efforts with supplements that promote mitochondrial health—look for CoQ10 and PQQ, curcumin, or NAD+.
Photo Credit: Depositphotos.com.
8. Focus on Nutrient-Rich, Whole Foods
Admit it: you knew this one would be on the list. But it’s here for a reason. Your body uses food to nourish cells and make energy, proteins, hormones, and other vital compounds that keep you healthy and thriving. Filling your plate with whole foods (instead of highly processed, packaged foods) will support healthy tissues, organs, and biological systems.
9. Get Comfortable With Self-Care
“Self-care” might sound at best like a buzzword, and at worst like an act of self-indulgence, but let’s take a moment to reframe it: it’s about nurturing your mental and physical well-being deliberately. Thoughtfully choose activities you love and food and activities that equip you to thrive.
10. Forgive
When you’ve lived a long life, chances are people will have wronged you along the way. And not everyone deserves the privilege of your company, especially if they have a history of being toxic. The question, though, is whether it’s serving you to remain angry at them indefinitely—because indeed, holding a grudge negatively impacts your mental and physical health. The same goes for guilt and shame you may be harboring for your own misdeeds. Make amends, learn, and then move on.
When you acknowledge a painful situation and release it, you make room for positivity in your life and help relax your mind and body. Less stress, more happiness is a great goal as you grow older. Counselors, therapists, and spiritual advisors can help you with the process of forgiveness.
11. Maintain Muscle Mass
Unfortunately, it becomes challenging to maintain muscle mass after our 30s, and with each passing decade, it gets even more difficult. But don’t let that discourage you— can build and maintain muscle mass at any age.
Add strength training (with weights, bands, or both) at least two to three times a week to keep muscles mighty. Try wearing a weighted vest or backpack when you exercise or go for walks; this is known as “rucking,” and it helps improve strength, endurance and overall fitness level.
In addition to adding strength training to your day-to-day, make sure you eat enough protein in every meal. Yes, that’s right, prioritize protein in your breakfast, lunch, and dinner! The combination of exercise and nutrition will help your muscles keep you moving with independence as you age. Speak with your doctor or nutritionist to see how much protein you should be eating for your age, gender, and activity level.
Pro tip: A high-quality protein powder can help you meet your daily protein needs.
Related read: Best Exercises for People Over 65
The Best Healthy Aging Supplements
- Nicotinamide riboside: Abbreviated NR, this member of the vitamin B3 family helps support NAD+, a coenzyme that is important in cellular function. NAD+ is necessary for repairing DNA and maintaining metabolism. Having healthy NAD+ levels in your body is key as you mature.
- Resveratrol: Famously found in red wine, resveratrol supports a healthy inflammatory response, healthy glucose metabolism, and cardiovascular and brain health.
- R-lipoic acid: This powerful antioxidant helps protect against oxidative stress (a daily byproduct of metabolism). Look for the “R” form of lipoic acid when choosing supplements.
- B complex: Choose a combination of the eight B vitamins to support metabolism, energy production, cellular and organ health, brain function, nerve health, and more.
- Taurine, lithium, and spermidine: Keep your ticker strong, your mind sharp, and your body active with these three nutrients. Taurine, an amino acid, helps support cellular health, heart health, nervous system health, and muscle health. Lithium, a trace mineral, helps support a balanced mood, and spermidine from wheat germ extract has been shown to encourage memory performance, crucial for healthy aging.
12. Live In the Moment
Studies suggest that adults who practice mindfulness tend to experience less stress, pessimism, and regret as they age. Practicing present-moment awareness is a wonderful way to stay grounded and focused on the life you’re living now, so you can make the most of every moment—from daily tasks to big events. Bring mindfulness into the bedroom and boost intimacy with your partner as you explore each other’s mental and physical changes.
