Your age shouldn’t stop you from achieving a balanced life! 

Age is just a number and there’s no better time than now to continue living a healthy and balanced life. Below we compiled 8 tips on how to maintain your gr8 health!

Eat a diverse and well balanced diet – Many studies consistently show that the Mediterranean diet is one of the healthiest diets in the world with the highest percentage of centenarians (someone who lives to 100 or more). It is characterised by a high consumption of plant-based foods (fruits, vegetables, nuts, legumes, olive oil and unprocessed cereals), a low consumption of red meats and processed meats, a moderate to high consumption of fish, and a low consumption of dairy (with the exception of yogurt and long preservable cheeses). If you are wanting to live a long and healthy life, it may be worthwhile incorporating this rich antioxidant and anti-inflammatory diet into your daily life.

Build up your strength – One of the major markers to increase your lifespan is lifting those weights and building muscle! We naturally lose significant amounts of muscle mass and strength as we age. If you are not prioritising muscle strength and mass, the chances of developing weakness and loss of balance rise which also increases your risk of falling. Strength training, endurance training and moving your body in general will certainly benefit overall bone health, and additionally boost metabolism and encourage endorphins. The benefits outweigh the risks tenfold!

Stretch it out – Unfortunately it isn’t enough to build muscle and increase the heart rate, daily stretching is also very important for improved physical and mental health as we age. Daily stretching has been shown to improve flexibility, range of motion and blood flow to our muscles which reduces stress and promotes rest and recovery. If you are new to stretching, start out small and gentle with holding different stretches for 15-20 seconds and then build up as your flexibility improves.

Get adequate rest – Lack of sleep or a poor sleep pattern can significantly increase your risk of chronic health problems including cardiovascular disease, high blood pressure and diabetes. Sleep is important at any age but as we grow older it is important to prioritise our sleep as the immune system becomes more prone to outside viruses and pathogens. Some simple sleep habits to incorporate into your daily life include following a regular sleep schedule, avoiding artificial blue light in the evenings (and yes that means no scrolling before bed!), avoid eating large meals at least two hours before sleep, and keeping your bedroom cool and dark.

Manage your stress levels – I think we all know how much stress can wreak havoc on our lives, whether it be at work or within the household, it can certainly be hard to manage at times. Stressful life events can affect our physical and mental wellbeing through the activation of various biochemical pathways, such as elevated cortisol levels which leave us feeling agitated and overwhelmed. However, this stress is a natural protective mechanism and it is actually a healthy response produced by the body. What is more important is how we manage this stress. Elevated stress levels can be reduced through meditation and mindfulness practices which effectively self-regulate and self-soothe our nervous systems to come back to their centre.

Keep your mind active – Studies reveal that those who engage in personally meaningful activities, such as volunteering and trying new things, say they feel happier and healthier. Exposing the brain to new skills and thoughts can significantly improve overall quality of life and well-being in older individuals. This will have a variety of benefits including better memory and self-esteem, and opening up new neural pathways in the brain to enhance satisfaction with oneself.

Get morning sunlight on your skin – The warmth of the sun can help you overcome musculoskeletal pain and increase joint mobility. The extra vitamin D production provided by natural sunlight may also help ease the discomfort of chronic conditions. Another way sun exposure can help decrease pain is by reducing stress and boosting mood.

Be social – Older adults with active social lives can also prevent a number of physical ailments from negatively impacting their overall health. When seniors maintain an active physical regimen with friends and neighbours, they reap the reward in terms of improved physical health as they age. So get yourself out there and catch up with friends and family! 

Below is a list of some of our top recommended products for aging gracefully!

Women’s Products:

Whole Earth & Sea Women’s 50+ Multi 60T

Ancestral Nutrition Primal Energy Women’s Formula 120C

Nature’s Help Meno Cool 60C

NaturoBest Calcium & Magnesium Plus K2 & D3 150g

Men’s Products:

Whole Earth & Sea Men’s 50+ 60T

Seipel Health Prorox 60c

Lifecykel Cordyceps Mushroom Liquid Extract 120ml

Superfeast Ashwagandha Capsules 120s

References

Harvard Health Publishing. (2022). The importance of stretching.

https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

Frias, C. M. & Whyne, E. (2015). Stress on health-related quality of life in older adults: the protective nature of mindfulness, Aging Ment Health, 19(3), 201-206. Doi:

10.1080/13607863.2014.924090

Luks, H. J. (2021). Muscle Mass, Strength and Longevity.

https://www.howardluksmd.com/muscle-mass-strength-and-longevity/

Martinez-Gonzalez, M. A. & Martin-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits and vegetables. Curr Opin Nutr Metab Care, 19(6), 401-407. Doi: 10.1097/MCO.0000000000000316

National Institute of Health. (2020). A Good Night’s Sleep. https://www.nia.nih.gov/health/good-nights-sleep

National Institute of Health. (2020). Cognitive Health and Older Adults.

https://www.nia.nih.gov/health/cognitive-health-and-older-adults

NOVOS Labs. (2021). What Is The Best Longevity Diet? https://novoslabs.com/what-is-the-best-diet-for-longevity/