How do you win the anti-aging battle? This is an age-old question, whose answers have changed over the years. Today, scientists have research-backed suggestions to help the growing number of aging baby boomers transition into their golden years as gracefully as possible. According to the results of a recently completed 8-year study conducted by Johns Hopkins School of Medicine, there are four things you can do to slow the aging process.
Do not smoke
If you only do one thing to prolong your healthy years, this is it. Nothing is more devastating to your lungs and arteries than smoking. Those who smoke also have higher rates of cancer and are at greater risk for strokes.
Pay attention to your BMI
Everyone knows that carrying extra weight is very stressful to your heart. Keeping track of your BMI – body mass index is a great place to start. BMI is a ratio that compares a person’s height to their weight. Your target BMI should be less than 25.
Be active every day
Most doctors suggest engaging in some type of activity that raises your heart rate for at least 30 minutes every day. This does not need to be overly strenuous or overly exhausting. It can even be broken up into three sessions of 10 minutes each. Walking, hiking, swimming, yoga, pilates, dancing, rowing or tai chi can replace running, jogging, and racquetball. The point is to not overdo it. The goal is to not get injured so that you can get 30 minutes in every day.
Eat right
The title “health food” has been hijacked by the food industry. What is marketed as “healthy” is often anything but good for you. The more you can avoid pre-packaged foods that are high in preservatives, salts, and sugars, the better off you will be. Many have found that a “whole food diet” provides them with the nutrients and energy they need to feel their best every day. This type of diet is more of a lifestyle choice. Eating foods found in nature (fresh or dried fruits, vegetables, meats, nut, and grains) as opposed to those from a can or package, may be less convenient, but more nutritious. Many claim that this type of diet is also more budget-friendly than pre-packaged convenience foods.
Others have found that a Mediterranean diet is not only tasty but nutritionally satisfying. This type of diet suggests eating more fish than red meats. Olive oil, whole grains, fresh fruits and vegetables, and nuts are staples of this type of diet.
Start today
Only you can decide to make these small changes now. There is no going back to change the past, but you can start to invest in a healthier you today. If you need encouragement, ask a friend to join you in this adventure. Take before and after pictures of yourself. Track your progress. Celebrate your successes, no matter how small. Anti-aging initiatives are difficult but in a year’s time, you will be surprised to see how far you have come. Feeling strong enough to do the things you enjoy doing now that you have the time is the best gift you can give yourself.