Gray hairs, fine lines and wrinkles, and increased pain all seem to be hallmarks of aging. We may not all like the changes our bodies go through, but staying healthy throughout the rest of our lives remains an important consideration. As adults enter their 30s, exploring natural ways to support and enhance the aging process becomes increasingly important.

This blog will discuss various natural methods that can be utilized to promote healthy aging for adults. These will focus on lifestyle changes, dietary adjustments, and physical activities that can holistically support the aging body and enhance overall well-being.

Lifestyle Factors That Can Support Healthy Aging

1. Diet

One of the most important things you can do to ease the aging process is to eat a balanced diet, which supports your body overall and helps offset the risk of numerous diseases. One vital component of a healthy diet is phytonutrients, plant compounds that are high in antioxidants. Aim to eat five or more servings of vegetables daily plus three servings of fruit. Vitamin and mineral density are also important to consider, and it is suggested that most people double their current intake of nutrient-dense whole foods and supplement their diet with multivitamins as needed. The target is to primarily eat fresh produce and animal products in their natural, unprocessed state, which helps ensure you consume enough nutritious food. Fatty acid intake should also be increased by changing cooking oils to olive, avocado, coconut, linseed/flaxseed, or walnut. You can also add fatty acids to your diet by eating fish, seeds, and nuts. Lastly, all detrimental dietary habits, such as sugar, alcohol, caffeine, and margarine, should be reduced or avoided.

2. Regular Exercise and Physical Activity

Regular exercise and physical activity support the aging process by improving cardiovascular health, increasing muscle strength, and enhancing general physical well-being. Additionally, regular exercise has been shown to improve cognitive function and reduce the risk of chronic diseases such as diabetes and certain types of cancer. By engaging in regular physical activity, adults can reduce their risk of developing conditions such as Alzheimer's disease and dementia and improve their ability to focus. Moreover, research has shown that exercise can stimulate the production of growth factors in the brain, promoting the development of new brain cells and improving cognitive function.

It is recommended that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week, combined with muscle-strengthening activities on two days. These recommendations can be achieved through brisk walking, swimming, cycling, or participating in a fitness class. Other activities that can contribute to meeting these recommendations include gardening, dancing, and playing sports. These activities not only provide physical benefits but also offer opportunities for social interaction and stress relief. Engaging in physical activities with others can help foster a sense of community and support while providing a much-needed break from daily responsibilities.

3. Prioritizing Sleep and Rest

Quality sleep is a key component of successful aging. It allows our body to repair and function properly. However, many get less than the recommended 7-9 hours of sleep needed to function optimally. Sleep quality also tends to decline with age. Older people often wake up more during the night, and early morning rises are common. Poor sleep can be exacerbated by stress or a bed partner who has sleep disturbances. Although we cannot stop this sleep pattern change, a good night's sleep is still possible. The number one cause of waking up at night is discomfort from back pain, which can be improved by selecting a better mattress and ensuring optimal sleep posture. Using a cervical pillow for proper neck support and laying on your left side with a pillow between your knees helps improve digestion and circulation while reducing pressure on your hips. In addition, many people go to bed early in anticipation of an unrestful night or sudden wake-up, which can result in poor-quality slumber from trying to sleep before they're truly tired. Consider waiting until you are sleepy to go to bed to improve sleep quality.

Short daytime naps are beneficial as well. They can be a way to compensate for lost sleep and have been proven to improve alertness, productivity, and mood. However, it is important not to nap too long; 20-30 minutes is ideal. Long naps can cause sleep inertia, which is experienced as a groggy feeling that stays with you for a few hours and can worsen nighttime sleeping. Finally, the most important thing we can do is keep a consistent sleep schedule. If we go to bed and wake up at the same time every day, we can maximize the quality of our sleep.

4. Managing Stress and Mental Well-being

Stress and mental well-being play a crucial role in a healthy aging process. Fortunately, we can elicit the relaxation response, a state of deep rest that changes the physical and emotional responses to stress. Its opposite, the stress response called the "Fight or Flight" response, can trigger damaging changes to our brain structure and connectivity. It can also contribute to the development of depression, kill neurons, and reduce the brain's synaptic flexibility. In many ways, chronic stress has the opposite effect on the body than the relaxation response. By taking time to relax, we can negate this damage and possibly reverse it. Relaxation techniques can increase the body's production of the neurotransmitter serotonin, a key influence in many mental disorders. Serotonin is essential for regulating mood, sleep, and appetite, making relaxation crucial for managing stress and maintaining mental well-being.

In addition to relaxation, regular exercise has been shown to improve serotonin levels and overall mental well-being. Exercise also increases the release of endorphins, which are natural mood boosters, and promotes the growth of new brain cells, further contributing to a healthy mental state. Beyond exercise, practicing mindfulness meditation and engaging in social activities can also be effective strategies for managing stress and promoting mental well-being. Furthermore, research has shown that maintaining a healthy diet and getting adequate sleep are crucial factors in enhancing overall mental health, which can contribute to healthy aging. To promote relaxation, try activities such as yoga or tai chi, deep breathing exercises, journaling, or hobbies that bring joy and provide a sense of accomplishment.

Conclusion:

Aging is a process we cannot avoid. While we can't stop it altogether, we can take steps to mitigate the most damaging effects that can cause disease and lower quality of life. As discussed, eating a diet rich in phytonutrients, exercising regularly, and making time to relax and enjoy life can all positively impact the aging process. Always speak with your healthcare provider before beginning a new diet or exercise routine to ensure they are right for you.

For additional recommendations, consider working with a natural health professional for personalized support targeting your specific aging needs. You can also enroll in our Certified Natural Health Professional program to learn firsthand about natural techniques to care for the body, mind, and spirit. To learn more about this program, visit trinityschool.org/program/cnhp or call 800-428-0408 to speak with an Enrollment Specialist.