Live Well, Age Well: Tips on Healthy Ageing
Ageing gracefully isn’t just about maintaining appearances; it is about feeling energised, vibrant, and motivated throughout the day. While countless lotions, potions, and home remedies may turn back the clock – the real secret to healthy ageing remains rooted in simple, everyday practices. The sands of time can be unforgiving and integrating small habits into your daily routine can ensure that you have the best possible foundation to stay fit and healthy as you age.
Among the many factors influencing overall well-being, three stand out as vital for healthy ageing: diet, exercise, and sleep. Let’s delve into why these pillars are essential and how they shape the way we age
1.Our eating habits influence how we age
When it comes to healthy ageing, you are what you eat. A balanced diet packed with minimally processed nutrient rich foods which include vegetables, fruits, unsaturated fats, nuts, legumes, and whole grains plays a pivotal role in healthy ageing. Research indicates that diets high in unsaturated fats – think avocados and olive oil – have been linked to lower mortality rates. Similarly, polyphenols, which are powerful anti-inflammatory and antioxidant compounds that are found in plant-based foods too, play a role in supporting healthy ageing. They can be found in rich quantities in dark leafy green vegetables and berries, so do not shy away from some extra helpings of these superfoods!
Furthermore, it appears that the microbes in our gut also play a role in healthy ageing. A diverse gut microbiome -– supported by a high-fibre diet, promotes longevity by reducing harmful cholesterol levels, improving mobility, and boosting immunity. Fibre acts as a feast for gut microbes, providing an environment where they thrive. These microbes work in synergy with our digestive system and boost immunity. Furthermore, these microbes protect us by fighting off harmful pathogens, supporting the immune system, and producing essential nutrients like Vitamin K.
2.Constant Movement is critical for ageing in a healthy manner
While a Netflix binge may feel like the ultimate indulgence, spending hours sedentary can be detrimental to healthy ageing. The body is made for movement and incorporating even two hours of light physical activity daily can significantly enhance your odds of ageing well and staying active through the day.
Scientific evidence indicates that those who exercise regularly may live better because they enjoy more years without disability or pain. Ageing often brings a decline in muscle function, but moderate to vigorous physical activity helps maintain muscle mass and strength.
Interestingly, exercise benefits the gut by reducing inflammation, improving digestion, and optimising how our bodies process nutrients. Whether it’s a brisk walk, yoga, or a fun dance class, consistent movement is crucial for long-term vitality.
3.Sleeping patterns can have a long-term impact on how we age
Sleep is often overlooked as a pillar of healthy ageing - it is restorative, as the body heals itself while one is asleep. The immune system repairs injured tissues and sore muscles. The areas between brain cells widen, allowing fluid to flush away toxins. Deep sleep also consolidates memories, while essential hormones critical to bodily functions are released.
Studies show that sleep directly regulates immune system functions. Conversely, poor sleep disrupts the endocrine and metabolic systems, which can accelerate biological ageing processes. Developing good sleep hygiene – such as maintaining a regular sleep schedule, minimising screen time before bed, and creating a restful environment – can work wonders for your long-term health.
Ageing healthily is largely within our control, beginning with the choices we make each day. So be sure to pay heed to these 3 key pillars of healthy ageing. Remember, these small, intentional changes can make a world of difference.
If you’d like to learn more about healthy ageing, do join us for our webinar on this key topic.