Growing old is no fun if you let aging take over prematurely (otherwise, it can be a total blast). There are tested ways for prolonging one’s life, though longevity means little if you can’t enjoy that time. What’s clear is that everyone can take certain steps to help prolong their lifespan and feel great.
Yet, there are levels to this game, from simple health-building habits to age reversal methods. Indeed, the technology, scientific progress, and AI-driven advice we have at our fingertips are plentiful. Therefore, knowing where to start can be overwhelming. While fashionable “lifemaxxing” recommendations are worth exploring, tried-and-tested anti-aging knowledge has years of verification.
In what ways can we live longer and still feel our best? Of course, none of this can substitute for professional medical advice, but it can certainly help.
1. Increase Bone Strength
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As we age, conditions like osteoporosis and arthritis can become debilitating physical problems, limiting the quality of life. It pays to start early with bones: waiting until it’s too late makes the job that much harder.
The National Institute of Health (NIH) recommends several ways to keep one’s skeleton in working order. Balance training, resistance training, and weight-bearing exercises are necessary. What’s more, all of these steps are easy to do at home with a yoga mat or soft floor space.
2. Sharpen Eyesight
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There are several ways we can obtain better eye health, including regular eye exams and protecting our eyes from UV radiation. Moreover, a healthy diet full of vitamins C, vitamin E, and omega-3 fatty acids will help keep vision stronger.
People who eat lots of coldwater fish and leafy salads also give themselves a better chance at prolonging their eyesight into older age. Then again, you might want to try some of social media’s new restoration exercises, such as this one from YouTuber Satvic Movement. He claims you can lose the reading glasses with his daily eye-movement exercises.
3. Build Muscle Mass
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As we age, we lose a percentage of muscle mass each year: between three percent and five percent each decade on average, says Harvard Health. You might notice a point in life where once-easy exercises become visibly harder. Still, there are ways to delay the onset.
Obviously, weight resistance training (body weight will suffice) is important, as is eating a diet with the right forms of protein for muscle development. If weights aren’t an option, bodyweight movements can suffice for keeping the muscles working.
4. Aim for Healthy Skin
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Aging is perhaps most reflected in our skin’s appearance — especially our lips. When young, our lips have more natural volume; as we grow older, they get thinner. While the Angelina Jolies of this world have a genetic head start on most, a collagen-rich diet and moderate sunlight exposure will maintain more youthful skin in later years.
“The structures that give our lips their full, plump shape begin to wear down over time,” states an Enverud Medical article. Signs such as vertical lines, lost upper-lip definition, and drooping corners of the mouth are indicators of being long in the tooth.
5. Boost Flexibility
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We don’t need any studies to show us how our bodies need constant action: sports lovers and gym nuts will often feel more injuries during periods of inactivity. Indeed, a British Journal of Sports Medicine study found evidence surrounding what’s known as the “Training-Injury Prevention Paradox,” model.
Put simply, it shows that athletes with heavier training workloads encounter fewer injuries than at lower weights. Yet, staying flexible also means using your body in ways outside the usual square gym movements. Activities like swimming, pilates, and yoga can help achieve this goal.
6. Sleep Well
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We all know someone who has experienced sleeplessness or who has raised children, which is even harder. I can’t think of an easier hack to feel young than sleeping and waking on a daily basis without the need for an alarm. There are some incredible morning smashers out there: Michelle Obama, Mark Wahlberg, and Dwayne Johnson, to name a few.
The evidence is there for us all: these walking wonders just don’t age. However, for those who need to science their way through life, a Population Reference Bureau study makes a compelling case for why sleep is equal to diet or exercise.
7. Reduce Body Fat Index
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Metabolism dictates how easily we gain weight, according to how fast the body burns it off. This function naturally slows with each progressing year, especially after 50 years. In women, reduced estrogen increases body fat, while lower testosterone suppresses male muscle development.
There is good news: reducing this progression is simple, requiring minimal expenditure but strong consistency. Medical News Today outlines how anyone can lower their body mass index (BMI) with a low-carb, high-protein diet, plenty of walking, and a healthy sleep cycle.
8. Maintain Healthy Blood Sugar
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In other sobering news for aging humans, diabetes risks increase as we age. It comes mainly for underweight and very obese people, regardless of gender, according to an American Diabetes Association report. In more grim news for parents, the potential for a diabetes diagnosis is higher with overweight children. Therefore, maintaining healthy blood sugar begins at a young age.
Predictably, losing weight is the best way to reduce diabetes as we mature. On a personal note, my uncle is convinced he got diabetes through shock. He was racing a sports car and crashed, losing consciousness. Upon waking, he tried to open his eyes, but they were gummed shut. He was convinced the momentary shock of thinking he had lost his eyesight gave his nervous system a negative jolt. It sounds far-fetched, but some evidence may suggest it is common.
9. Keep Mental Dexterity
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I hate the idea that when we finish school, we end our relationship with learning. Keeping curiosity into one’s golden years is integral to a fully functioning mind. Retiring to a world of daytime game shows, lazy afternoons, and weekend spa visits may sound glamorous, but there is no substitute for keeping one’s mind alert.
Furthermore, it is easy to foster simple daily habits, such as not consulting Google for known facts or reading. “Each time an individual reads a book or article, they are exposed to new concepts and details that require recall,” reads a Grace Management blog. “This constant practice reinforces neural pathways, making it easier to retain information over time.”
10. Practice Mindfulness
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Mental and cognitive health’s ideal bedfriend is mindfulness. The act of breathing, understanding how your body needs a few moments of daily peace, and adapting to one’s inner rhythms is important. It may come as meditation, deep breathing, or even prayer for the theistic beings among us.
Psychology Today reasons that mindfulness presents a paradox for aging people. The more we need it as we grow older, the harder it is to maintain due to life’s work necessities and obligations.
11. Commit to Financial Planning
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Maybe the best step toward achieving age-reducing inner harmony is a happy bank balance. There is nothing fun about approaching one’s retirement, knowing financial independence isn’t possible. Mental health struggles and an aging heart are the perfect recipe for no third course in life’s banquet.
Henderson Loggie Financial Planning confirms this outcome in a guide. “Without a clear roadmap for retirement, you may experience constant worry about your financial future,” it reads. “This can impact your overall well-being, affecting your physical health, relationships, and quality of life.”
12. Harbor a Positive Mindset
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Whether you have that financial luck in your career or not, there are always reasons to be thankful, happy, and positive. Growing old and surrounded by a strong friend network or loving family are human beings’ tried-and-tested ways of entering twilight satisfied.
The True Care organization shares free tips on how to achieve fulfillment. Staying physically healthy is a platform, but many other techniques can help. Distancing oneself from negative people, making a daily gratitude list, and volunteering to help others are just a few examples listed.
13. Lower Your Toxin Levels
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The aptly named New York Health Foundation reports that American consumers may be exposed to almost 80,000 harmful chemicals per day. These toxins can be found in personal care, health, and children’s products. Toxins are present in our everyday life: food, household products, and mold are all examples.
Therefore, keeping one’s life as non-toxic as possible should help you age better. Sadly, a toxin-free cosmetology regimen isn’t easy for all makeup users. Moreover, so-called “clean” products cost more than their cheaper-produced mass-market rivals.
14. Mitigate Cancer Risks
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We will see people live extremely long lives in the coming centuries, though this doesn’t mean cancer will be gone. While there have been marvelous advances in cancer treatments, diagnosis isn’t necessarily combated by a healthy lifestyle. Luck with cell mutations is often the reason, says the University of Utah’s “The Scope” Radio.
However, treating your body well with a protein, mineral, and superfood-rich diet is a good base camp. Healthier ingredients yield more energy, which will radiate better physical and emotional fortitude. Of course, new methods of treatment are finding light each day. Social media is also a minefield of “alternative” cures, some of which might not help. Various health influencers cite examples like baking soda, anti-parasite medicine, and various fasting techniques. Of course, developing a cancer-fighting, clean lifestyle and diet is the best prevention.
15. Get Educated, Get Married, and Keep Busy
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Idle hands are never positive in retirement, and losing one’s working routine or motivation can be highly damaging. A National Bureau of Economic Research (NBER) report titled “The Mortality Effects of Retirement” examined this idea.
Tellingly, researchers found a 2% rise in male deaths at 62 years, the age at which social security eligibility kicks in. Moreover, the mortality increase was higher for unmarried men and those without a high school diploma. The good news for the ladies: the effect wasn’t significant on women in the same cohort.