If you were to bring up the topic of aging in a conversation, you tend to get different responses based on age group and lifestyle. You may hear statements like “I’m not thinking about that right now, ” it’s a slow process,” or “I’m looking forward to aging gracefully.” It may come as a surprise to some people to learn that the latest research on aging reveals an acceleration in two distinct spurts. It begins to accelerate in the forties, then picks up again in the sixties.
The current research suggests that those over forty who take proactive steps towards a healthier, older version of themselves today have a higher chance of being a much healthier older adult than those who do not. Therefore, if you’re in the forty-to-sixty age span, the quality of life in the next twenty years, to a large extent, depends on how much change you are willing to make now.
If you’re in your 40s, think about how you want to feel twenty years from now when celebrating your 60th birthday.
Whether you’re in your 40s or approaching your 60s, consider tweaking your daily routine by breaking from the monotonous activities that require very little thinking. Making changes to your routine will not only make your life more interesting and less mundane but will also challenge your body and mind and slow down the aging process. It could be as simple as having different stretching routines in the morning or switching which aisles you walk through first during grocery shopping. These little changes, although they can feel uncomfortable at first, help to increase your attention and memory.
Yes, your body and mind will inevitably age, regardless of what you do. But keep this in mind. The average lifespan of a woman is 81, and a man is 76. If you are in your 40s or 60s and hope to reach that age, then now is the time to step back and adopt a proactive mindset. It’s not about reaching a specific number, but rather the quality of life you want to have once you arrive there.
In my opinion, I would rather live to be 85 and still enjoy hiking trails, even if at a slower pace, or continue traveling, even if it’s less frequently, than live to 95 and be deprived of the things I enjoy due to poor mental or physical health.
Sometimes, unforeseen illnesses and accidents can occur throughout life. But suppose you are fortunate enough not to be confronted with physical or mental limitations in your 40s or 60s. In that case, it’s wise to begin preparing your body and mind to be the healthiest and strongest it could be, as you enter that version of your future self.
If you’re in your 40s, you may notice that you’re beginning to squint more often when trying to read printed material, and new wrinkles are appearing. Losing weight is also becoming a greater challenge.
In your 60s, you may experience increased muscle loss, and now your blood pressure and other vital signs are beginning to be an issue. However, it does not mean you are falling apart and nothing can be done. Your body is sending a message telling you to start making changes.
While everyone’s body is different and there is no single solution that works for everyone, there are specific lifestyle changes you can begin making today that may increase the likelihood of having a good quality of life in your later years.
After each annual check-up, discuss with your doctor ways to optimize your body and mind performance by focusing on these five things:
- Exercise: Check with your doctor first. Then, start slowly and gradually increase your physical activity, such as daily walks, yoga, or bike riding, and include strength training to build muscle and maintain brain function.
- Antioxidants and nutrient-dense protein diet: Simple but impactful changes, such as eating less processed food and more freshly cooked, nutritious foods at home, can help keep your body functioning better. Adding more fruits and vegetables rich in antioxidants helps protect healthy cells from oxidative stress that causes illnesses to both your mind and body. Try including more of these as much as possible in your daily meals: blueberries, raspberries, and blackberries, along with green leafy vegetables and lean protein sources like fish, chicken, eggs, tofu, and lentils.
- A challenged mind: Learning a new language, taking up new hobbies, and even community volunteering keep your mind strong and strengthen memory.
- Supplements: Talk to your doctor about taking supplements that help boost memory, such as magnesium, vitamin B12, folate, omega-3, or recommend a combination of over-the-counter daily tablet supplements that increase focus, memory, and other cognitive abilities such as reasoning, processing information, and decision making which tend to begin declining with age.
- Quality Sleep- During deep sleep, the brain’s glymphatic system clears toxins, such as beta-amyloid, a harmful protein associated with Alzheimer’s disease. This is why it is recommended to get seven to eight hours of sleep, allowing the brain to clear these harmful toxins effectively. Walking away from electronics at least an hour before bed helps your mind begin to wind down, setting the stage for a deep sleep.
Final Thoughts – I hope this article inspires you to take action and plan for a successful and healthier future. Instead of viewing aging as a privilege not everyone is allowed to have. We need to focus more on healthy aging as a privilege that no one can afford not to have. In the end, no matter where you fall along the aging span, how you treat your body and mind today will, to a large extent, reflect how you will feel tomorrow and the years ahead. Plan wisely! .