How to Age Gracefully: 5 Tips for Feeling Your Best

Author: Jason Brodo, MS RDN LDN

Welcome to September and happy National Healthy Aging Month! The end of Summer and beginning of Fall is a great time of year to reset, slow down, and re-establish habits to help you age healthfully. You have control over your health status as you get older. You have the power to make choices that can lower your risk for chronic diseases including diabetes, heart disease, dementia, and more. Use this month to age mindfully as you turn into the best version of yourself.

As we look at regions around the world with the highest percentage of centenarians, or people older than 100, we can gain insight into their daily routines that help them live long and happily. They are able to live such long and healthy lives without even trying… and so can you! Below, you will find 5 aspects of every day living to focus on during the month of September that will help you establish thought-free habits to live a healthier, longer life.

1. Eat healthy (duh, we are nutritionists after all!)

  • Focus on plant-based, whole foods full of color (organic fruits, organic veggies, nuts, seeds, grains)

  • Eat adequate quality protein (pasture-raised eggs and poultry, grass-fed beef, wild-caught fish, etc…)

  • Avoid ultra-processed foods (chips, candy, soda, breakfast cereals, white bread, etc…)

  • Stay hydrated!

2. Stay Active

  • Aim for 30 minutes of moderate exercise per day or at least 150 minutes per week

  • Try to incorporate natural movement into your day (cleaning, walking to the store, gardening, playing with your kids)

  • Incorporate resistance or weight training to maintain lean muscle mass

3. Get enough QUALITY sleep

  • Aim for 7-8 hours per night

  • Avoid screens for at least an hour before bed

  • Use black-out shades and remove all lights from your room (alarm clocks, night lights, chargers)

  • Access natural light within 30 minutes of waking up

4. Practice Stress Relief

  • Practice mindful activities such as yoga, journaling, walking outside, spending time with loved ones

  • Limit social media and negative news input

  • Do your best to separate from work when you are home

5. Stay Social

  • Eat with your family as often as you can

  • Plan to eat with your close friends at least once every 2 weeks

  • Make new friends at social gatherings or events

  • Make the time to call or catch up with your old friends that you haven’t heard from in a while

Feeling confident? Overwhelmed? Ready to make some changes in your life? Book an appointment with us to learn more

 

Jason Brodo, MS, RDN, LDN is a Registered Dietitian who holds a Master of Science in Nutrition and Dietetics from Drexel University. He specializes in metabolic health, lifestyle coaching, and successful habit formation.



References & Resources

https://www.nei.nih.gov/learn-about-eye-health/outreach-resources/vision-and-aging-resources/healthy-aging-month#:~:text=September%20is%20Healthy%20Aging%20Month

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=As%20a%20general%20goal%2C%20aim,sitting%20time%20is%20important%2C%20too.USDA: https://myplate-

https://eldercarealliance.org/blog/how-much-sleep/#:~:text=The%20Centers%20for%20Disease%20Control,health%20and%20quality%20of%20sleep.

https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out


Herbs, Supplements, Stress and Anxiety, OverwhelmRachel HershbergerFatigue, Optimal Health, Health coaching, Lifestyle