When we think of growing old, most of us fear the loss of our youth and the onset of a world filled with aches and pains. No one looks forward to wrinkled skin or aching bones, but there’s more to aging than just these negative connotations. To age gracefully is to accept the natural changes that come with age and view them as opportunities to grow as a person in mind, body, and spirit.
These processes begin at birth and accelerate after our mid-20s. Depending on your genetic makeup and environmental factors, you could begin feeling its effects sooner than others. According to statistics from the World Health Organization and Census Bureau data, the average American can expect to live until they are nearly 80 years old. That’s why it’s important to understand how you can age gracefully.
What does it mean to age gracefully?
There are many ways to describe aging, but for this article, we will be focusing on the idea of aging gracefully. Aging gracefully means that we acknowledge the various stages of our lives and either welcome or fight against them as our bodies dictate. Aging gracefully is about living in the present and making the most of the time we have left.
Aging gracefully is about accepting the changes that come with age and viewing them as opportunities to grow as a person in mind, body, and spirit. Aging gracefully is about taking care of yourself on a day-to-day basis and making necessary lifestyle changes as you progress through your lifespan. Aging gracefully is different for everyone, as each person’s lifestyle, genetic makeup, and health are all different. This means that while some people will be able to age gracefully without even trying, others will have to make extra efforts to combat and even reverse the negative effects of aging.
Exercise and Diet
One of the easiest and most effective ways to age gracefully is by staying active. Studies show that engaging in regular physical activity can decrease your risk of many age-related illnesses, such as heart disease and certain types of cancers. Physical activity can also help you maintain a healthy weight, which can reduce your risk of developing type 2 diabetes.
While exercise can be beneficial for your overall health, it may not be enough to combat the effects of aging. As you age, your body becomes less efficient at breaking down and absorbing nutrients from food. This can be caused by several factors, including poor gut health, poor diet, and reduced digestive enzymes. Eating a balanced diet that is rich in nutrients can help combat the effects of aging, but it is important to make sure you are getting the right amount of nutrients in your diet. Nutritions which you need the most while you aging:
Calcium
As you age, your bones will naturally begin to break down, making them more susceptible to injury and osteoporosis. Osteoporosis is a disease that causes bones to become brittle and break easily, and it is most often seen in people over the age of 50. While many factors contribute to the development of osteoporosis, one of the most common is a deficiency of calcium.
Calcium is an essential mineral that helps build strong and healthy bones. While calcium is found in many foods, such as dairy and dark, leafy greens, many people do not get enough calcium in their diet. This can lead to a calcium deficiency, which can lead to weak and brittle bones. While calcium supplements can help mitigate this issue, they are not always effective. The best and most natural way to combat a calcium deficiency is by increasing your intake of calcium-rich foods.
Magnesium & Probiotics
As you age, you may experience numerous health problems, such as insomnia, joint pain, and muscle cramps. Many of these issues are caused by an imbalance in the levels of certain chemicals in your body, most notably, magnesium. Magnesium is an essential mineral that is responsible for hundreds of different chemical reactions in your body, such as regulating your blood pressure and assisting in your digestion. As we age, our bodies become less efficient at absorbing magnesium from the foods we eat. This can lead to a deficiency of magnesium, which can cause several health problems. Luckily, you can combat a magnesium deficiency by increasing your intake of magnesium-rich foods.
Another health problem that is common with age is an imbalance in gut bacteria. This can lead to an increased risk of developing digestive disorders, like irritable bowel syndrome and leaky gut. An imbalance in gut bacteria is often caused by a lack of probiotic foods in your diet.
Omega-3s & Selenium
As you age, your eyes and skin may begin to show signs of aging. To combat these symptoms, you can make changes to your diet to increase your intake of essential nutrients. One of the most effective ways to do this is by increasing your intake of omega-3 fatty acids. Eating foods rich in omega-3 fatty acids, such as fish, walnuts, and flaxseeds, can help reverse the signs of aging on your skin and prevent vision loss. Omega-3 fatty acids are also essential for maintaining a healthy heart, so eating plenty of omega-3 fatty acid-rich foods is a great way to age gracefully.
Another essential nutrient that is important for maintaining healthy skin and eyes is selenium. Selenium is a trace mineral that is responsible for many functions in your body, such as regulating your thyroid function and preventing oxidative damage.
Zinc & Potassium
As you age, you may notice that you have a harder time thinking clearly and managing your emotions. This is often caused by a deficiency of essential nutrients, such as zinc and potassium. Zinc and potassium are essential for maintaining a healthy brain, and a deficiency of either can impair your thinking and lead to mood swings. Fortunately, eating foods rich in zinc and potassium is a simple way to combat a deficiency and keep your mind clear. Zinc-rich foods include beef, pumpkin seeds, and yogurt, while potassium-rich foods include bananas, avocados, and spinach.
Fiber & Multivitamins
As we age, our bodies become less efficient at absorbing nutrients from food. This often leads to a deficiency of essential vitamins, such as vitamins A, C, E, and K. A deficiency in essential vitamins can cause several health problems, such as eye and skin disorders, as well as fatigue and muscle aches.
Luckily, you can combat a deficiency in essential vitamins by eating foods that are rich in fiber. Fiber-rich foods, such as whole grains, legumes, and vegetables, are natural sources of vitamins, including vitamins A and C. Another way to combat a deficiency in essential vitamins is by taking a daily multivitamin.
A multivitamin is a supplement that contains several different vitamins and minerals. Taking a multivitamin is a great way to combat a deficiency in essential vitamins, especially for people who may not always eat a balanced diet.
Mental Health and Wellness
Aging gracefully does not just involve taking care of your body, but also your mind. It’s important to make regular time for yourself to practice self-love, relax, and meditate on your purpose and how you want your life to be lived. Try taking yoga or meditation classes, reading self-help books, or joining a support group.
Socializing with friends and family can also be very beneficial to your mental health, as they are a great way to de-stress and recharge. You can also take some time out for yourself by practicing mindful self-care, such as getting enough sleep and eating a balanced diet.
Discover Your Purpose
As you age, it’s important to keep an open mind. Aging gracefully means that you do not always have to be doing the same thing as you were in your youth. It’s important to always be evolving, and that’s especially true as you age. Aging gracefully means that you try new things, learn from your experiences, and discover new passions and hobbies. It’s important to keep yourself busy and engaged, as having a purpose can be very beneficial for your mental and emotional health. Whether you decide to volunteer at a local community center, take classes, or learn a new skill, having a hobby or purpose will help you stay engaged with the world around you.
