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10 tips for ageing well

10 tips for ageing well

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Ageing well means a life full of activity, friends and family. That means staying healthy with no aches or pains holding us back. Luckily, living a healthy life goes hand in hand with enjoying life.

Here are 10 tips and tricks to living your later years with energy and vitality.

1. Avoid highly processed foods

While we all love to indulge in a bag of our favourite chips or chocolate, regular consumption is not optimal for supporting our overall health. Processed foods offer very little nutritional value as nutrients are often lost during each step of processing. They are often high in calories too.

Cutting down processed foods does not have to mean you can’t still enjoy the food you love, instead, try making a healthier version at home, like our healthy stick date pudding. Check out our healthy recipes here, with plenty of healthy modifications to your favourite foods.

2. Do weight-bearing exercises

Walking and running are simple weight bearing exercises that provide great health benefits. These activities add mild stress to your bones, causing them to increase in density for the next round of activity. Denser bones are stronger bones, which may prevent the likelihood of fractures.

These activities get the heart pumping too, which is great for our cardiovascular system.

3. Opt for healthier cooking methods

Simply changing the way you cook can help you live healthier. Steaming, stewing and poaching are healthier ways to cook that allow for nutrient retention. You can also cut down on butter and oil by using a non-stick fry pan.

Try swapping a fried egg for scrambled next time or delicious baked potato instead of chips.

4. Consume more Omega-3s

These fatty acids may help relieve mild joint pain and stiffness experienced with mild arthritis. They’re also great for a healthy heart.

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. Flaxseeds, chia seeds and walnuts are great plant-based sources of Omega-3s. Consuming a healthy source of Omega-3 two to three times a week is recommended.

5. Lift weights

Strength exercises help maintain muscle and support healthy bones. Something often overlooked as we get older. Improving our strength can also increase confidence and protect our joints.

6. Take a walk in the sun

After we turn 65, we should be spending half an hour exercising moderately each day. Combine this with fresh air and some sunlight warming (not burning) our skin, and we’ve also dosed up on Vitamin D, essential for healthy, strong bones.

7. Eat more calcium-rich foods

Cheese, milk and yogurt are high in calcium, which is important for healthy bones. Women lose, on average, up to 10 per cent of their bone mass in the first five years after menopause. A diet rich in calcium may slow this down and protect your bone health.

8. Maintain a healthy weight

Yoyo dieting and restrictive eating may reduce the density and strength of your bones and heart especially if you aren’t eating enough nutrients to support your energy expenditure . Being overweight can also put extra stress on your bones and heart too, making maintaining a healthy weight an important goal to keep.

9. Quit smoking and cut down on Alcohol

Smoking can affect the blood supply to your bones and may slow the production of bone cells, increasing the likelihood of a fracture. Cigarette smoking is also smoking is associated with a greater risk of heart disease, lung cancer and other lung diseases.

Alcohol can interfere with your hormone and calcium levels when consumed excessively, which may weaken your bones over time.

10. Eat fruit and veggies

There may be some truth to 'eating an apple a day keeps the doctor away'. Eating a variety of coloured veggies has been found to help with maintaining healthy bone strength, blood pressure and mental health.

Fruits and vegetables get their colour from phytochemicals, which are natural compounds that promote good health. The most vibrantly coloured are actually the richest in vitamins, minerals, fibre and antioxidants.

Ageing doesn’t have to mean joint stiffness and muscle pain. By staying active and eating well, we can enjoy our later years and age gracefully.