Simple changes to increase vitality and slow aging.
Here are a few simple changes in our lifestyle that can dramatically improve our vitality and slow the aging process down.
Feeling better, healthier and happier can be a reality, whatever our age.
Let’s bring vitality to our steps, boost our immunity, and increase our energy, all with some little lifestyle changes.
Let’s explore some of these effective step changes so we can all start living younger for longer and stronger for longer !
Firstly remember we are not destined to follow the exact same aging process as our family members. How they have aged can definitely give us some insight but our genes are only one factor amongst many.
Food for thought.
As we get older, we don’t need the same calories anymore. We’re no longer building and growing, but instead are preserving and protecting.
Eating less will put less stress on our systems, lighten our digestive workload.
Simply reducing our intake a little each year can really support our bodies and help them function much better.
Eating mindfully can be a great way to make this change and will also help us with staying in the moment and enjoying life. Mindfulness is a great way to realise when we are full, and to avoid the heavy feeling of overeating.
Of course, if you’re preparing to run a marathon, or are training for something, then that’s different and needs to be approached with a specific nutritional focus.
Another thing to consider is what we eat. Cultivating a healthy gut microbiome with good bacteria can reduce the effects of aging. A lot of the problems associated with aging, such as joint pain, anxiety, or weakened immune systems, can be aggravated by an imbalanced microbiome and inflammation in the gut.
Choosing fresh, organic veggies with natural pre and pro-biotics like garlic, onions, and fermented foods is a great way to find gut balance. Polyphenols are of great benefit to our microbiome and are found in plants such as nuts and seeds, colourful fruits and vegetables, cocoa, dark chocolate , and coffee and black tea. So adding some of these items as well as lots of veggies into our diet can be great for our gut and our health and energy.
Bye-bye Sweetie
Bye-bye sweetie
Refined sugar is a huge factor in aging. It’s also a major contributor to many modern diseases and the inflammation in our bodies. Of course, we all know its role in Type 2 diabetes, but there’s also strong evidence that it plays a role in cancer, raised blood pressure, and Alzheimer’s.
Refined sugar can affect inflammation levels and cause painful joints, as well as heart disease. The inflammation is caused by the high sugar levels in the blood damaging the cells and causing the immune system to have an inflammatory response. This releases inflammatory molecules, which have been linked to heart disease.
We’re not talking about sugars found in fruit or vegetables. Refined sugar is the main problem and is in processed foods, sweets, soft drinks, flavoured yogurts, cereals, cakes and so on.
Saying goodbye to sugar is not easy. There’s thought to be evolutionary reasons why we love sweet treats. The best way to begin can be to reduce the sugary foods is to first hydrate, often our cravings are reduced by good hydration.
To help cut out some of the sugar heavy foods when you feel like something sweet, try a handful of berries instead.
Night night
We know that sleep is key with almost all areas of health, but more sleep and better sleep can have a big impact on how we age and how we get through peri-menopause and menopause.
Oftentimes when we feel tired and we feel we’re getting old, it’s just our body needing better quality sleep. Experts now recommend between 7 and 9 hours a night.
We can help ourselves by preparing for a better night’s sleep.
Some tips for great and nourishing sleep are:
1. Avoid eating late.
2. Avoid caffeinated drinks after 12 noon.
3. Keep your bedroom cool and dark and as clutter-free as possible.
4. Avoid TV or screen time for at least an hour before bed.
5. Develop a regular bedtime routine, to help your body embrace sleep.
6. Have regular bed times and wake up times.
7. HRT can help re-establish sleep patterns ( progesterone before bed)
Water little but often
Water for life and liveliness
Staying hydrated is key for increasing energy, staying focused with good brain function. Water is the way to go. Avoid sodas, coffee and alcohol too, as these will affect your gut health adversely, and , with their caffeine content, will actually dehydrate us, rather than boost hydration.
Keeping hydrated also allows our muscles to work optimally and can reduce joint pain or muscle aches. With muscles being made up of around 75% water, we can see how important it is to keep them hydrated.
A good strategy is to drink little and often through the day. Remember, if you’re feeling thirsty, you’ve probably left it too long.
On another note often thirst will initially make us think we’re hungry. So staying hydrated can help with reducing food cravings.
Move to feel good
Movement
We all know that we need exercise, but staying active can go a lot further than that. We can aim to choose a lifestyle that is movement-centered, Pilates centered !
Exercise not only plays a role in building a stronger body, mind and immune system, but also assists with digestion. Another benefit takes us back to the subject of gut health. Studies show that people with active lifestyles have more diverse and healthy microbiomes. Even just a short walk can boost our gut health, reduce our stress levels and support our mental health.
Use stairs rather than a lift, park a little ways down the street, so you have an opportunity to walk on your way to work. There’s many opportunities to add motion and movement in our daily lives.
Working out and exercising is essential to staying young in body and mind. However, choosing exercises like PIlates that promote healing, healthy joints, and mindfulness can be an extra fantastic way to feel great about your workouts.
