Aging is part of life — and with it comes wisdom and experience. But what if you could have wisdom and experience while still feeling youthful?
Researchers have uncovered 7 healthy habits that help slow the aging process and reduce the risk of chronic disease. Adopting these lifestyle choices can help you feel and look youthful longer.
Mayo Clinic experts recommend focusing on these 7 areas:
1. Prioritize whole plant foods as much as possible
A diet high in added sugars, refined carbohydrates and omega-6 fatty acids prematurely ages cells. And fried foods, processed meats and mayonnaise-based foods increase inflammation. Inflammation can lead to joint pain, heart health issues, and irritated skin.
Add more anti-inflammatory foods into your diet, like:
- Fruits.
- Leafy green vegetables, like spinach and kale.
- Olive oil.
- Fatty fish, like mackerel, salmon and tuna.
- Nuts.
2. Get physical
More time spent sitting is associated with an increased risk of heart disease, diabetes, cancer and an early death. Aim for 150 minutes of moderate activity each week. Add body weight exercises or weight training to improve bone health.
Reduce your sitting time by:
- Setting a reminder to get up every 30 minutes.
- Standing while talking on the phone.
- Putting your laptop on a counter to stand while you work.
- Getting up and moving during commercial breaks.
3. Drink in moderation, if at all
Limit alcohol intake to no more than 2 drinks a day for men and 1 drink a day for women.
Alcohol is linked to high blood pressure, heart disease, stroke, liver disease, depression, anxiety, cancer and a weakened immune system. Excessive drinking also increases the risk of cognitive problems, like dementia.
4. Go to bed
Sleep helps your body recharge and repair. Not getting enough sleep is associated with increased risk of depression, obesity, infections, heart disease and early death.
If you don't sleep well, try:
- Going to bed and waking up at the same time, even on weekends.
- Using the hour before bedtime to do relaxing activities to prepare for sleep.
- Avoiding strenuous exercise and bright light from TV, computer and phone screens right before bed.
- Avoiding alcohol, caffeine and nicotine before bedtime.
- Keeping your bedroom quiet, cool and dim.
If you still have trouble getting sleep, talk to your healthcare team.
5. Protect your skin
Sunlight and pollution can cause premature aging of the skin and increase risk of skin cancer.
Practice sun safety by:
- Limiting time in the sun, especially from 10 a.m. to 4 p.m.
- Wearing a broad-spectrum sunscreen of SPF 30 or higher — even on cloudy days and in the winter.
- Applying sunscreen 30 minutes before going outside and then every 2 hours when sweating or swimming.
Indoor and outdoor air pollution also impacts how quickly skin ages. Small particles in the air can cause dark spots on the skin. It also can cause wrinkles on the face and backs of the hands.
Vitamins C and E help protect your skin and reduce damage from pollution. Use vitamin-packed lotions or serums and add more of these vitamins to your diet. Vitamins C and E are found in foods like broccoli, spinach, tomato and kiwi.
6. Get stress under control
Constant, long-term stress can contribute to serious health issues like heart attack, stroke, diabetes, depression, immune disorders, migraines and gut issues.
Some tried-and-true methods for reducing stress include:
- Meditating. Aim to sit quietly for 1 hour a week to feel more content and joyful.
- Being social. An active social life is associated with faster rebound from stressful events. Connect with family or friends or join social groups.
- Moving your body. Exercise can flush stress chemicals out of the body. Just one exercise session that gets your heart rate up has been shown to lower blood pressure, improve sleep and lower anxiety on the day you do it.
- Developing gratitude. Keep a gratitude journal and jot down things you're thankful for every day. This helps positive thinking come more naturally.
7. Say no to tobacco
Smokers die an average of 10 years sooner than nonsmokers. But quitting is challenging. Most smokers try several times before they succeed.
These tips might help you kick the habit:
- Write down your reasons for quitting.
- Decide how you'll quit. Will you quit abruptly or scale back gradually? What will you do when temptation hits?
- Manage cravings. Talk to your doctor about medicines, lozenges, gum, skin patches, inhalers or nasal sprays.
- Avoid places and situations that make you want to smoke.
- Find a counseling service. Combining counseling and medication is the most effective way to stop smoking.