What Does Aging Gracefully Even Mean, Anyway?
No, we are not talking about floating through the air like the Sugar Plum Fairy. Nor do we mean getting plastic surgery — a few wrinkles here or there don’t define a life.
Aging gracefully means to mature with intention: to stay healthy, happy, involved, curious, and physically active. It’s about feeling motivated to contribute to the world around you, finding meaning and purpose in your life, and having something to look forward to every day.
A person who ages gracefully embraces growing older confidently and maybe with some laughs.
Tips for How to Age Gracefully
People are living longer these days. As of 2016, the average life expectancy in North America was 79 years. Compare that to 1960, when it was around 69 years — that’s almost a decade longer — on average!
With all that time on our hands, it makes sense to use these years wisely and healthfully. We’ve created a handy guide for keeping your life happy and healthy for as long as you can.
“Chill Out” & Reduce Stress
When you’re stressed out, your nervous system releases excess cortisol and adrenaline, which can wreak havoc on your health. With age, your body may not bounce back as easily as when you were younger. Higher stress can cause or worsen health concerns, such as high blood pressure, a weakened immune system, anxiety, depression, and heart disease. Tame the stress monster through stress management techniques, like yoga, mindful meditation, tai chi, walking outdoors, or deep breathing.
Tip: I like to use a technique called square or box breathing. Sit quietly in a stress-free place and focus only on your breath. Inhale in a slow, controlled way to the count of four, hold for four, exhale for four, and hold again for four. Repeat for as long as it feels necessary.
Use Organic Sunscreen Wisely
Studies show that daily use of a high SPF, broad-spectrum sunscreen reduces signs of skin aging — brown spots, leathery appearance, and wrinkles. Regular sunscreen contains harmful chemicals, so read the labels and only use organic sunscreens free of toxic substances. Some of the worst include avobenzone, fragrance, oxybenzone, parabens, and vitamin A.
Tip: Don’t be fooled into thinking that the higher SPF means you don’t also have to reapply sunscreen during the day or wear protective clothing. You can even buy clothes that include an ultraviolet protection factor (UPF), which provides additional protection from UV rays.
Stop Smoking
Knock off the nicotine habit. Not only does smoking promote all kinds of diseases, but it also does one gigantic number on your skin. Hello, premature aging, skin and oral disease, zits, psoriasis, and (ouch!) hair loss. After just 8 hours without smoking, your heart disease risk begins to decline. It is never too late to reap the health benefits of quitting smoking, no matter your age. If you want to end this unhealthy habit but don’t know where to start, check out our article on six easy ways to quit smoking with helpful, practical tips.
Tip: After you kick the habit, try a lung cleanse to detox from the cigarette smoke, as well as environmental irritants, toxins, and chemicals. You will feel better!
Drink Plenty of Water
Staying hydrated keeps your skin from becoming dry, itchy, and dull-looking, but did you also know that not getting enough water is a major cause of hospitalization and death in older adults?
Daily Reminder: Make it a daily goal to drink half your weight in ounces for optimal hydration. Warning signs of dehydration include constipation, headache, dry skin with poor elasticity — it doesn’t “bounce back” when you stretch it — and a dry mouth, tongue, or nose.
Tip: Drink half your weight in ounces daily. People usually wait until they feel thirsty before they take a swig of water, but older folks have a reduced thirst sensation. Think hydration and drink water throughout the day, regardless of whether or not you feel thirsty. You will feel the difference!
Eat a Nutrient-Dense Diet
As you age, your body does not require as many calories, so you should consume more nutrient-dense foods — those packed with potassium, calcium, vitamin D, vitamin B12, dietary fiber, and other nutrients. Calorie-dense is not the same as nutrient-dense. Many calories — from sugars, for example — are just “empty” and contain nothing that sustains your health, and even may detract from it. If you are retired, it’s a great time to enjoy preparing healthy foods for yourself, your partner, or your kids and grandkids — or learn to cook for the first time.
Tip: Strive for a diet that contains an abundance of organic fruits, vegetables, nuts, seeds, and gluten-free grains like brown rice. Avoid empty calories; they will just drag you down.
Don’t Skip Out on Sleep
We all know that a good night’s sleep is essential for good health; it protects against heart disease, type 2 diabetes, obesity, and depression. So how come one-third of American adults say they get less than the recommended seven to nine hours of ZZZs a night? If you are sleepless in Seattle (or Chicago, Miami, or Cleveland), don’t use any screen technology like your phone, laptop, or e-reader an hour before bedtime. Stick to a sleep schedule, even on weekends. Also, exercise early in the day because the adrenaline from a late-day workout can keep you up.
Tip: If you have chronic insomnia or snore, consider participating in a sleep study. Researchers will record your body’s activity during your sleep hours, giving insight into the concern. For more ideas, check out our Can’t Sleep? Causes & Natural Solutions article.
Exercise Regularly
As the saying goes, use it or lose it. As you age, your muscle mass declines, particularly in women after menopause. Strength training with even light weights can help keep your muscles strong, which protects your bones, boosts your metabolism, and helps your overall health.
Pro tip: Aim for 150 minutes of moderate aerobic activity each week. Aerobic exercise or “cardio,” on the other hand, helps strengthen your heart. Swimming is one option that’s gentle on aging joints, while stretching exercises — like yoga and tai chi — promote muscle strength and flexibility. All exercise can lead to lower blood pressure, a healthy weight, and better balance, flexibility, and mobility.
Tip: Check with your healthcare provider before starting any new regimen, but in general, aim to exercise at least three days a week. Mix it up; try doing light weights one day, an outdoor stroll the next, and gentle stretching as often as possible. Even twenty minutes of exercise will help.
Practice Mindfulness & Meditation
Meditation can help you feel good: It’s a mental training exercise that encourages you to turn off that constant internal chatter, remain in the moment, and focus on emotions and sensations. Mindfulness meditation, in particular, means to stay mentally aware of what is going on, rather than living on autopilot. Start meditating for 5 minutes per day, then work your way up. One study shows that older adults are more mindful than younger people, which explains why they have better emotional well-being in the face of life challenges.
If you want to meditate, find a quiet spot, sit comfortably, and clear your mind of random thoughts. If your mind strays — and it will — just lead it back to the present, without judgment. Concentrate on your breathing or what you’re feeling. For more ideas, check out our meditation guide for beginners article.
Tip: Start meditating for five minutes a day, and gradually work up to 20 minutes.
Maintain Your Brain
In addition to eating healthy and exercising, your brain should have some challenges and novelty to keep it sharp and to boost your memory.
Daily Reminder: Don’t be scared to challenge yourself and try to learn something new each day! You got this! Try learning something new every day: use the other hand to brush your teeth, take a different route when driving to the grocery store, learn a new song or instrument, take up a new hobby like knitting or woodworking, test your recall with lists, learn a foreign language, or do sudoku.
Tip: Anything that will get you out of the same-old-same-old, even for a few minutes, strengthens your brain and nerve cells. Some nutrients may also help keep your neurons strong and healthy — see our section on herbs and supplements below.
Try Intermittent Fasting
Did you know that intermittent fasting is linked to reducing the growth of tumors? That’s amazing news! Studies show that fasting has an incredible ability to kill off damaged immune cells and spur healthy ones to grow. Intermittent fasting has also been linked to lowered risks of fatal diseases and tumor growth — wow. Fasting involves eliminating all food and drinks, except water, for a period. Intermittent refers to mixing periods of fasting with eating. Many people have had great success with water fasting for several days in a row. Check with your healthcare provider before beginning a fasting regime, but read up about its benefits first, as many are not familiar with the science behind it.
