The years go by and everyone wants to age while remaining healthy, both physically and mentally. To do this, it is essential to adopt certain daily habits. In this article, we present to you 6 essential habits to age fit and healthy.
1. Choose a healthy and balanced diet
Diet plays a major role in maintaining our health. As we age, our nutritional needs change and it is important to take them into account in our daily diet.
Focus on fruits and vegetables
Rich in vitamins, minerals and fiber, fruits and vegetables are essential to prevent certain ailments linked to aging such as hypertension or even constipation. They also help limit weight gain.
- Consume at least 5 servings of fruits and vegetables per day, in all their forms (fresh, frozen, cooked, etc.).
- Vary the colors and textures to ensure maximum benefits.
Reduce ultra-processed foods
Poor in nutrients, high in sugars and fats, Ultra-processed foods are bad for your health, especially for the heart and vessels. Limit their consumption by preferring foods that are fresh and easy to cook.
Opt for quality proteins
Proteins are essential for our muscles and our body. Mainly choose plant proteins (legumes, oilseeds, whole grains) and vary animal sources (fish, poultry, eggs).
2. Maintain regular physical activity
Practicing physical activity helps limit the risk of cardiovascular disease, improve the quality of sleep and reduce stress. Researchers recommend at least 30 minutes of moderate exercise per day, such as brisk walking or cycling.
- Find the activity that suits you by trying different sports (swimming, yoga, dancing, etc.).
- Dedicate some time each day or week to practice this activity without being disturbed.
3. Take care of your cognitive health
Aging is often associated with memory loss or other cognitive problems. However, there are several habits to adopt to maintain your memory and intellectual functions on a daily basis:
- Reading
- Board games or puzzles
- Learning a new musical instrument
- Meditation and relaxation techniques
Maintain close social relationships is also an important factor in preventing cognitive decline. Keep in touch with friends and family and participate in group activities regularly.
4. Pay attention to your sleep
Sleep also plays a major role in our overall health. As we age, it may be more difficult to get deep, restorative sleep. Here are some tips for taking care of your sleep:
- Create an environment conducive to rest: quiet room, adequate temperature, subdued light or total darkness.
- Develop an evening routine: reading, meditation, hot bath… find what relaxes you and prepares your body for sleep.
- Avoid stimulants after 5 p.m.: caffeine, tea, alcohol, etc.
- Expose yourself to natural light during the day to make it easier to fall asleep in the evening.
5. Reduce your tobacco and alcohol consumption
It’s never too late to quit smoking and limit your alcohol consumption. These two substances have many harmful effects on health, particularly regarding sleep quality, cancer risks and cardiovascular problems. Do not hesitate to ask for help from a health professional to support you in this process.
6. See a doctor regularly
It is essential to regularly consult your doctor to check that everything is going well and to ask him all the questions related to aging. Do not neglect routine examinations (blood tests, dental check-ups, mammograms, etc.), because they allow you to detect possible health problems early on.
By following these 6 simple habits accessible to everyoneyou will help to age in better shape and in good health, by protecting your body and mind from the vagaries of time.
