Media contact: Anna Jones
By focusing on key areas of health, one can enhance their quality of life and enjoy a vibrant, active life well into their golden years.While there are many factors that can influence healthy aging, experts at the University of Alabama at Birmingham Employee Wellness say there are steps that people can take in their daily lives as they get older to help them age healthier and happier.
“Healthy aging is not just about living longer; it’s about living better,” said Emily Marszalek, a UAB employee wellness specialist. “By focusing on key areas of your health, you can enhance your quality of life and enjoy a vibrant, active life well into your golden years.”
Even making small changes in one’s daily life can help people live longer and better. Marszalek and her colleagues at UAB Employee Wellness recommend the following tips for a journey toward a happier and healthier life.
Challenge your brain
“By keeping your mind active and participating in activities that challenge the brain in unique ways, you can improve brain function and delay cognitive decline,” Marszalek said.
Challenges for the brain include learning new skills, solving puzzles, and engaging in intellectually stimulating activities such as reading, taking a class, learning a new language or learning how to play an instrument. By challenging the brain, individuals can experience better memory and recall, improved problem-solving, and slowed cognitive decline.
Protect your skin
“Protecting your skin from damage is crucial at any age, but especially as you get older, if you want to avoid premature aging, dryness and skin cancer,” Marszalek said.
Use a broad-spectrum sunscreen with a sun protection factor, or SPF, of at least 30 every day — even on cloudy days. Avoid excessive sun exposure, and moisturize skin daily. By taking steps to protect one’s skin every day, individuals can prevent wrinkles and promote elasticity, reduce their risk of skin cancer, and keep their skin hydrated.
Stay social
“It can be hard to prioritize quality time with friends and loved ones in the chaos of everyday life, but maintaining social connections as you age is important for your emotional well-being and cognitive health,” Marszalek said.
Evidence shows that having social support — whether from friends, a partner or family — is strongly associated with better mental and physical health. Being social can help reduce feelings of loneliness and depression, improve memory and cognitive function, and provide a sense of belonging, purpose and fulfillment.
Marszalek recommends trying to take steps to connect with people. This can look like picking a recurring day and time to connect with friends and family and treating it like an appointment that one cannot miss.
Get regular physicals
“Being proactive with regular medical checkups helps you monitor your health and catch potential issues early, while they are easier to treat and before they affect your quality of life,” Marszalek said.
Schedule an annual wellness exam to keep up with routine screenings such as blood pressure monitoring, cholesterol tests and cancer screenings. Patients should discuss any changes in their medical history with their doctor.
Annual wellness exams can help detect health issues early, better manage chronic conditions and provide peace of mind.
Keep moving
“Staying active can get harder with age for any number of reasons, from health issues to simply a lack of time,” Marszalek said. “Regular physical activity is essential for maintaining your mobility, strength and heart health as you age.”
Incorporate low-impact exercises like walking, swimming or yoga into a daily routine. Aim for at least 30 minutes of moderate exercise most days of the week.
Regular exercise helps improve cardiovascular health, enhance balance and flexibility, and boost mood and energy levels.
Eat a balanced diet
A nutrient-rich diet consisting of a variety of fruits, vegetables, lean protein and whole grains is crucial for aging healthily on several fronts — from how the body functions and fights off disease to how much energy an individual may have.
“Try incorporating leafy greens like spinach or kale into your daily meals, and opt for lean proteins such as fish, chicken and legumes,” Marszalek said. “Remember to stay hydrated.”
A healthy diet supports digestive health, reduces the risk of chronic disease such as heart disease and diabetes, enhances energy level, and enhances overall vitality.
Prioritize sleep
“Getting enough quality sleep is vital for maintaining mental and physical health as you age,” Marszalek said. “It is recommended adults maintain a consistent sleep schedule and aim for between seven and nine hours of sleep each night.”
To get a good night’s sleep, try to establish a relaxing bedtime routine, such as reading a book or practicing deep breathing exercises, to help the body unwind and prepare for sleep. Healthy sleeping patterns can improve memory and concentration, boost mood and emotional well-being, and strengthen the immune system.
Practice relaxation
Regular relaxation reduces stress and improves one’s overall well-being. Practices such as meditation, listening to soothing music or even making time for a favorite hobby can help calm the mind and body and promote relaxation.
Relaxing can help lower blood pressure, reduce anxiety, improve overall sleep, and enhance mental and emotional health. To start incorporating relaxation into one’s routine, set aside 10-15 minutes each day to practice meditation, deep breathing exercises, gentle stretching or other relaxation techniques.