Tips To Help You Age Better
Incorporate more resistance moves into your workouts. Adults 65 and older who strength-trained twice a week were 46% less likely to die over the course of a 15-year study compared with those who didn't work their muscles that often (National Center for Biotechnology Information).
Try eating less processed meat.
You've probably heard by now that processed meat is not the healthiest thing you can eat. Studies by the Mayo Clinic found that daily red-meat consumption was linked to a higher risk of death - particularly processed meats like bacon, sausage and salami. Specifically, eats lots of these meats was linked to higher rates of cardiovascular disease and cancer among Western populations. There are certainly benefits to eating less meat - one of the studies by Mayo Clinic found that the risk of death was 25% to 50% lower for people with very low meat intake compared to those with very high meat intake.
Do something each day that makes you feel healthy.
Out of 65 different risk factors linked to early death, people's thoughts on how healthy they felt was one of the strongest predictors of their actual risk of death, according to a study in Psychological Science. The healthier they felt, the longer they lived. This study is all the more reason to make choices that make you feel healthier, whether that's going for a midday walk or getting to bed at a reasonable hour.
Don't treat your workouts as optional.
Exercising regularly, year after year, helps protect your brain from the effects of aging by helping to create new neurons, increasing blood flow to areas that control memory and help maintain overall brain volume, which naturally shrinks with age. Schedule your workouts like you would work meetings or dinners out, since many experts say you're more likely to follow through if it's built into your schedule.
Make whole grains your friend.
Whole grains are a top source of fiber, which researchers say may help control cholesterol levels, and it's known to help with weight management too, which can lower your risk of chronic illnesses linked to obesity. Aim for 4 servings of whole grains per day, but know that you'll still get benefits from 2 or 3 servings.
Prioritize important friends.
Past studies have shown that strong social ties boost your health, but a recent review in the Proceedings of the National Academy of Sciences explains that a lack of social ties and support is associated with higher inflammation levels, higher blood pressure and larger waistlines. So make time for the supportive friends in your life.