Healthy Aging: How to Age Gracefully

Although aging can be frustrating due to our bodies naturally slowing down over time, 
anyone who is old enough to have greying hairs should consider themselves lucky. 
Thanks to scientific advancements, humans are pushing biology further and we are 
learning more about the aging process and how to mitigate its negative impacts on 
our bodies. Aging doesn't have to be painful or debilitating as long as you view your 
body as a machine and stay on top of its maintenance requirements.

Why Healthy Aging?

When you are looking up ‘anti-aging’, you often find results that show you how to 
improve your appearance. But what if you are happy with how you look now, and just 
want to increase the overall health of your skin and body? This is what healthy aging 
is all about.

You are maintaining your youth and vitality as long as possible, while also focusing 
on aging gracefully, instead of trying to look young forever. This is done with healthy 
lifestyle habits, simple changes, on focusing on both inner and outer health.

The following information will show you how you can develop a new healthy mindset 
into the aging process.


1. Adopt a Plant-Based Diet

There are many ways to change your diet in order to live a healthier lifestyle, with 
incorporating more healthy food choices being at the top of the list. By simply making 
better food choices, such as adding more fruits and veggies, eating whole grains, 
and cutting back on animal products like meat and dairy, you have made the first 
great step.

While it is not mandatory for a healthy aging process, there have been studies to 
show the benefits of a plant-based diet. 

Want to Give it a Try?

If you are interested in trying a vegan diet for the purpose of healthy aging and anti-
aging, keep reading this section.

Veganism has taken the world by storm the past few years for good reason. 
Documentaries like Cowspiracy and Earthlings have revealed how detrimental 
harvesting animal products is for the animals, the environment, and human health. 
With meat and cheese substitutes popping up in grocery stores around the world, it's 
never been easier to still enjoy the flavors and textures of animal products without the 
added cholesterol, saturated fats, and chemicals that are pumped into the livestock.

Plant-based diets have innumerable positive effects on our bodies and their 
longevity. People who have adopted a vegan diet have been able to reverse heart 
disease, diabetes, obesity, and other illnesses that take a toll on our bodies. Contrary 
to popular belief, vegan diets are actually much more inexpensive than animal 
products anyway since fewer resources are needed to produce those foods.

Since a majority of Americans are deficient in fiber, even participating in meatless 
Mondays can give your body a dose of vitamins and nutrients it needs to stay 
youthful. Although many skincare companies will claim that their products can 
magically rejuvenate your skin, remember that our skin is an organ and reflects the 
health of our insides. If you feed your body what it needs, not only will you have a lot 
more energy, but you will also be rewarded in your physical appearance as well.


2. Exercise

On top of a healthy diet, exercise is paramount to preventing disease and 
maintaining full mobility as we age. Doctors recommend 30 minutes of exercise every 
day because it keeps our hearts strong and improves circulation so our entire bodies 
can get the nutrients they need.

Taking care of your body doesn't mean you have to turn into a gym rat. Studies have 
shown that dog owners live longer, most likely due to the cardiovascular exercise 
they must do each day to walk the dog. If you want an easy way to be held 
accountable for daily exercise, consider adopting a pet to reap the benefits of having 
a loving companion who will motivate you to reach your fitness goals.

If you are fully committed to slowing down your aging, consider incorporating some 
strength training into your exercise regimen. This can include using resistance bands 
and doing pushups, planks, and squats. 

Again, a gym is not necessary to take care of your body since strength training 
exercises can be completed at any time in any place simply by utilizing the weight of 
your own body to build muscles. Strength training can improve your joints, relieve 
stress, and fix your posture, all of which are important to looking and feeling youthful.


3. Drink More Water

Water is the ingredient to all life on Earth. Bodies are mostly made of water, so you 
have to take special care to replenish your reserves every day. Every function your 
bodies do every second behind the scenes is all possible thanks to water. The 
benefits and its anti-aging properties are overwhelming. 

It can be challenging to drink sufficient amounts when coffee or soda is the more 
appealing choice, but the health benefits are worth it. Drinking water can boost your 
metabolism, aid in weight loss, and improve the appearance of your skin. 

Circulatory systems are the highways of our bodies and blood is what transports 
nutrients and removes waste from every cell. By maintaining a healthy circulatory 
system, you're helping your body fight aging. Thicker blood has a hard time 
squeezing through our vessels, so drinking water can speed that process up greatly.

Have you ever eaten a meal with a substantial amount of calories and felt hunger 
pangs? Many people confuse this empty feeling with hunger so they consume more, 
even though they don't need the calories. When our bodies require water, our 
stomachs simulate a hunger sensation to alert us to drink more. If you often feel 
hungry but are interested in losing weight, try drinking one glass of water before and 
after every meal to prevent overeating.


4. Avoid Harsh Chemicals

Chemicals are everywhere. They're in the food you eat, the air you breathe, and the 
products you use in the house and on your bodies. Exposure to harsh chemicals can 
cause serious damage and should be avoided whenever possible.

If you can afford it, opt for organic foods to better fuel your body. Although going 
organic can be pricey, think of it as an investment in yourself. If you're going to 
develop a disease, the cost of healthcare to treat it greatly outweighs the upfront 
costs of preventative care.

Instead of using bleach and other toxic chemicals in your house, a vinegar and water 
solution is much cheaper, safer, and just as efficient at sanitizing. Make sure you 
read the labels of any products you purchase and always choose ones with more 
natural ingredients.

If you live in a city, taking vacations to rural areas where there is fresh air can really 
do your body and mind good. Not only will you feel relaxed, but you can absorb clean 
air to purify your lungs and skin for an all-around more youthful appearance and 
attitude.


5. Use Sunscreen

Millions of people are diagnosed with skin cancer each year because they spend too 
much time outside without sunscreen. Not only could sunscreen save your life, but it 
will prevent the ultraviolet rays from damaging your cells and DNA.

People can get a leathery look to their skin by not using sunscreen. Although 
Americans value the appearance of a tan and often achieve it by laying in the sun 
unprotected for hours at a time, this will only lead to a temporary improvement in their 
self-esteem. You are much better off embracing your natural skin tone and soaking 
up the sunshine in small doses.

If you struggle with crow's feet, wearing protective eyewear outside can help improve 
the appearance of the skin around your eyes since you won't have to squint in the 
bright sunshine to see better.





6. Upgrade Your Skincare Routine

Although most of skin appearance can be improved by diet and drinking more water, 
there are steps you can take to really glow. Exfoliation and moisturizing can help your 
skin look youthful. You don't have to spend a fortune on skincare products, either! 
Baking soda and coconut oil are cheap and common household items that get the job 
done.

While you shower, you can take a teaspoon of baking soda and wet it enough to form 
a thick paste. You can spread it all over your face and gently rub in circles to 
exfoliate. Since your pores will be open in the steam, the baking soda will cleanse 
your skin and stimulate better blood flow. 

Exfoliation encourages the growth of new skin cells and this can improve the 
appearance of any skin type. Even using baking soda on scars can help your body 
heal until it's barely visible.

After you shower, your skin will be more at risk of drying out. Moisturizers work best 
at the end of your cleansing routine to seal the moisture inside your skin. Coconut oil 
has many uses for the body, one of which is maintaining smooth skin. Take a dab of 
coconut oil and massage it into your skin for desirable results. By massaging, you will 
increase the circulation in your skin, which allows your blood to supply nutrients and 
remove toxins.


7. Get Enough Beauty Sleep

Have you ever noticed that older people seem to sleep all day but still complain of 
fatigue? They're not crazy. The more we age, the less REM sleep we get, which is 
the most restorative stage our bodies experience while sleeping. Although the 
quantity of sleep is larger, the quality is usually quite poor.

When we sleep, our bodies go into housekeeping mode so we can wake up feeling 
energized and detoxified. Getting enough restful sleep is crucial to your anti-aging 
battle, so any measure you can take to mitigate the natural deterioration of the quality 
of your sleep is important.

To ensure more restful sleep, stop drinking water at least an hour before bedtime to 
prevent waking up in the middle of the night to use the bathroom. Make sure your 
room is dark and cozy by your own preferences. Try to avoid using the television to 
fall asleep since the brightness and volume can drastically change throughout the 
night and disturb your sleep. Although we all love our pets like family, if you have an 
animal in your bed, the quality of your sleep will suffer as well.







8. Make Healthier Substitutions

The reason why so many diets fail is because they can make you feel deprived. Life 
is all about balance, so finding a middle ground is better for long term diet success. 
Many things people enjoy often have healthier substitutions that offer better nutrition 
without sacrificing the taste.

The good news is you don't have to give up alcohol entirely. However, some drinks 
are healthier than others and any alcohol should be consumed in moderate amounts. 
If you choose wine instead of beer, you get the same calming benefits of alcohol with 
added antioxidants and nutrients.

Instead of eating white or milk chocolate, try choosing chocolates with higher cocoa 
contents to increase antioxidant intake. Dark chocolate also tends to have less sugar 
and saturated fat, which makes it more diet friendly.

Potato chips are addicting because of how salty, rich, and crunchy they are. While 
healthy people can still enjoy potato chips in small portions, if you have a hard time 
controlling yourself, try eating baked varieties with reduced sodium instead. Your 
heart and waist will thank you!


9. Smile

Although this may sound like counterintuitive advice due to wrinkles that can form, 
smiling really does improve your appearance. Have you ever noticed how people 
radiate when they smile? That's because smiling produces good chemicals in our 
bodies that reduce stress.

Even if you have wrinkles, smiling can bring a youthful brightness to your face. 
Besides, you should have a lot to celebrate in life, so relax and rejoice. Aging is 
natural and happens to everyone, so you should never let shame or self-
consciousness prevent you from enjoying each day.

