There is no fountain of youth, and even if there were, trying to be what we were in our twenties is not where many of us would want to go anyway.
Ageing gracefully means living an enjoyable life and having the health to enjoy it.
They say it is like a bottle of wine - you can get better with age with the right care.
Your skin is your body's largest organ. Caring for it can better protect your body from the environment and stresses, regulate body temperature, and provide sensation.
- Wear sunscreen and protective clothing when outside.
- Get yearly skin cancer screenings.
- Stick to gentle products in your anti-ageing skincare routine.
- Stay hydrated.
Research has shown that people with an active lifestyle:
- Are less likely to develop certain diseases. Participating in hobbies and other social activities may lower the risk of developing health problems, including dementia, heart disease, stroke, and cancer.
- Have a longer lifespan. Happiness, life satisfaction, and a sense of purpose are all linked to living longer. Doing things that you enjoy may help cultivate those positive feelings.
- Are happier and less depressed. People who participate in meaningful activities, such as volunteering in their communities or being physically active, say they feel happier and healthier.
- Are better prepared to cope. When people feel happier and healthier, they are more likely to be resilient, which is our ability to bounce back and recover from demanding situations. Positive emotions, optimism, physical and mental health, and a sense of purpose are all associated with resilience.
- May be able to improve their thinking abilities. Participating in certain activities that are mentally stimulating or involve physical activity may have a positive effect on memory. Creative activities, such as music or dance, help with memory problems or dementia.
Health professionals recommend:
- 2.5 to 5 hours per week of moderate-intensity exercise.
- 1.25 to 2.5 hours per week of vigorous-intensity aerobic exercise.
- Muscle-strengthening activities of moderate intensity involving all major muscle groups, two or more days per week.
Aerobic exercise includes:
- Walking
- Swimming
- Dancing
- Cycling
Being active can also involve walking and hiking, enjoying holidays, and participating in group exercise classes.
Muscle and bone strengthening exercises can be performed using weights or resistance bands.
Older adults should also focus on activities that include balance training as well as aerobic and muscle-strengthening exercises.
Healthy foods are the way to go, and it is recommended you eat:
- Fruits and vegetables. Either fresh, frozen, or canned.
- Lean protein. Fish, chicken, turkey, and beans.
- At least three ounces of whole-grain cereals, bread, rice, or pasta every day.
- Three servings of low-fat or fat-free dairy. Milk, yoghurt, and cheese are fortified with vitamin D.
- Healthy fats. Avoid using solid fats for cooking and use oils instead. Stay away from processed foods, refined sugars, and unhealthy fats.
Being happy and keeping your stress down go a long way in helping you live and age well.
To keep your mood elevated:
- Spend time with friends and loved ones. Meaningful relationships and a social network improve mental and physical well-being and longevity. Do not forget your furry loved ones, as having a pet is linked to lower stress and blood pressure, reduced loneliness, and better moods.
- Accept your age. Evidence suggests that people who maintain a positive attitude about ageing live longer and may recover better from a disability. Ageing is inevitable and embracing it can make all the difference.
- Do things you enjoy. Taking the time to engage in activities you love will only fuel your happiness. Spend time in nature, pursue a new hobby, volunteer - whatever brings you joy.
Growing older can mean finding ourselves spending more time at home alone. Being lonely or socially isolated is bad for your overall health.
Being lonely is not healthy. It can increase feelings of depression or anxiety, which can harm many other aspects of your health.
Try participating in meaningful activities that create a sense of purpose in your daily life. These could include hobbies, volunteer activities, or time with family and friends:
- Taking an art class or joining a hiking club.
- Becoming a volunteer in your community may help to maintain your well-being and independence as you age. An active lifestyle is more than just getting your daily steps in. It includes activities that are meaningful to you and benefit your mind, spirit, and body.
Smoking and alcohol cause premature ageing and increase the risk of disease.
Quitting smoking is not easy. There are resources available to help you if you want to quit smoking or speak to a doctor.
As for alcohol, many of us like a drink. It can enhance our sense of well-being. However, research findings increasingly report that alcohol damages the body and the mind.
Ageing can lower the body's tolerance for alcohol. Older adults experience the effects of alcohol more quickly, and this puts older adults at higher risk of unintentional injuries that may result from drinking.
To limit what you drink, view the Australian Government recommended drinking limits.
- Set a drink and budget limit before you start. Follow the guidelines, and you will feel better the next day!
- Have a few alcohol-free days each week and adopt other healthy behaviours. Go for a walk, garden, or play sports.
- Choose social events where alcohol is not readily available, such as the beach or the movies.
- Limit how much alcohol you have at home - if it is not there, you cannot drink it.
- Space your drinks and alternate with non-alcohol drinks.
- Change your routine - if you usually reach for a glass of wine or a beer after work, do something else instead.
- No alcohol is safer than some alcohol when it comes to driving. It is hard to monitor how much you have had to drink. There are too many factors that affect your blood alcohol level.
