CANTIKA.COM, Jakarta – “You are only as old as you feel.” While somewhat clichéd, this expression—which implies that you have control over the way your body is affected by the aging process—is absolutely true. By making healthy lifestyle choices, you can keep yourself feeling young into old age.
Here are tips on staying young or feeling younger:
Exercise doesn’t just benefit your body and mind, research shows that it can also keep your muscles youthful by halting or even reversing the decline in cellular health that comes with aging.
Fruits and vegetables are not only rich in vitamins. This healthy food also contains protein that the body needs.
A balanced diet rich in whole foods provides your body with the nutrients it needs to stay in top shape. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s.
3. Quality sleep
Illustration of sleeping woman. Freepik.com/Jcomp
According to the National Sleep Foundation, sleep patterns usually change with age. Taking steps like reducing your caffeine intake and putting your devices down well before bed can help you get the rest you need. And while it may be tempting to exercise in an effort to tire yourself out, don’t exercise too close to bedtime or you’ll have a hard time relaxing.
4. Manage Stress
Left unchecked, chronic stress can lead to depression, heart disease and other serious conditions, potentially cutting years off your life. Try relaxation techniques like yoga or meditation, both of which have been scientifically proven to reduce stress levels. Or consider tai chi, an exercise that can improve balance and stability in older people while reducing anxiety.
Meditation illustration. Freepik.com/Lifeforstock
5. Consider Supplements
Even if you eat well, you may lack essential nutrients for healthy aging. And many supplements have been shown to protect against disease—fish oil, for example, has been linked to heart disease and stroke prevention.
6. Stretching
Flexibility decreases with age, but the National Academy of Sports Medicine says following a systematic, progressive flexibility program can help you stay flexible. Even a few minutes of light stretching each morning can make a difference.
7. Make love regularly or look for busyness
According to Dr. Oz, having sex a few times a week boosts testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps you from isolating yourself as you get older. Volunteering can also be a great way to ward off loneliness while helping your community.
8. Green Tea
A 2013 study found green tea drinkers who consumed four cups a day had a nearly 20 percent lower risk of stroke compared to people who rarely drank green tea, possibly due to compounds called catechins that help regulate blood pressure and improve blood flow.
9. Train the brain
According to research in the emerging field of epigenetics, your brain never loses its ability to change and heal itself. Known as neuroplasticity, this flexibility needs to be maintained to keep you sharp in your golden years. According to alzheimers.net, games that challenge your memory and mental agility can help strengthen the neural connections in your brain.
10. Skin Care
Illustration of woman massaging face. Freepik.com/Diana.Grystsku
Science shows the condition of your skin has a big impact on how old people think you are. To avoid wrinkles and dark spots, wear sunscreen, use a basic moisturizer, and drink lots of water. If you are still smoking, stop.
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DR SPAR
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