Age-Defying Energy Levels
Getting older doesn’t automatically mean less vibrancy and vigor, or lower energy levels—no matter what our youth-obsessed culture would have you believe.
That said, there are a few key principles that can give you a boost as you age. Here’s how to get more energy.
Eat (mostly) whole foods.
Fresh, whole, unprocessed foods renew energy levels with vitamins, minerals and antioxidants.
“Packaged, processed foods tend to make you feel sluggish and heavy,”
Eat animal products (especially red meat) in moderation—they take longer to digest, which saps energy.
Check your vitamin D.
Vital for energy levels and mood, vitamin D is best taken in through a little sunshine; when UV rays hit the skin, they get transformed into D.
The bad news: As you age, your skin gets less efficient at converting sunlight to D.
“I don’t usually recommend supplements, but a vitamin D supplement is often a smart idea, “You can ask your doctor for a test to find out if you’re deficient.”
Revitalize with vitamin B12.
Another vitamin that’s key for energy levels is B12. It’s found naturally in animal products (remember: moderation). Many nondairy milks (such as soy and almond) are fortified with B12 too.
You’ll get energized for the day, and the dose of early sun helps regulate your circadian rhythm, which helps you sleep better at night.
Review your medications.
Many drugs—including high blood pressure medications, antidepressants and antihistamines—have side effects that can sap energy levels.
“Every three to six months, review all of your meds with your primary care doctor and ask: ‘Do I still need this? Can I lower the dose? Are there alternatives?’
It’s Never Too Late: Five Healthy Steps at Any Age
Have you ever decided to make a healthy lifestyle change but quickly given up, telling yourself that it’s too late to learn new habits? It’s time to take charge and not let your age stop you, because there’s surprisingly not that much difference between an 18-year-old brain and a 100-year-old brain.
Take that as inspiration that you’re never too old to adopt new healthful habits.
Be active more often.
Exercise lowers your risk of heart disease, type 2 diabetes, high blood pressure, and some cancers, and that powerful effect leads to something experts call “compression of morbidity.” It essentially means you stay healthy longer in your late years, as compared with someone who spends the final five or 10 years of life battling chronic illness.
“Exercise is also one of the best things you can do to help prevent dementia and other cognitive changes. Once you’re cleared by your doctor, aim for at least 30 minutes of physical activity most days of the week.
Improve your diet.
There are all sorts of plans out there to help you lose weight, but it’s not only about dropping pounds. We recommend a Mediterranean-style diet for anyone hoping to avoid dementia as well as minimize other health risks. It’s high in fruits, vegetables, whole grains, olive oil, and fish, and low in meat, sugar and processed foods—all to help your cells function better.
Get quality sleep.
Lack of sleep impacts your memory, emotions, weight and even your appearance. The older you get, the harder it can be to fall and stay asleep, but you still need the same amount of hours.
According to the National Sleep Foundation, most sleep problems are a result of snoring, medication side effects and underlying medical conditions, such as acid reflux, depression and prostate problems. Addressing those issues with your doctor is a good start. You can also enjoy more satisfying sleep by creating a calming space, dedicating enough time for sleep and practicing relaxation techniques.
Stop smoking.
In as little as 24 hours of stopping smoking, there is a decrease in risk of a heart attack. As for longer-term benefits, researchers, in conjunction with scientists from other centers, have found that quitting decreased middle-aged smokers’ risk of dying early by almost half.
Exercise can help you combat smoking cravings and withdrawal symptoms. Schedule fitness for the time of day you’re most likely to want a cigarette and soon you may be craving a walk or bike ride instead of a smoke. Still struggling on your own? Ask your doctor about smoking-cessation programs and aids.
Challenge your brain.
Whether it’s learning a language or driving a new route to work, your brain loves tackling fresh tasks. Make it a goal to keep learning as you age.
Definitions
Whole grains: Grains such as whole wheat, brown rice and barley still have their fiber-rich outer shell, called the bran, and inner germ. It provides vitamins, minerals and good fats. Choosing whole grain side dishes, cereals, breads and more may lower the risk for heart disease, type 2 diabetes and cancer and improve digestion, too.
Mediterranean diet: Traditional cuisine of countries bordering the Mediterranean Sea, shown to reduce the risk for heart disease, diabetes, some cancers and dementia. On the menu: Plenty of fruits, vegetables and beans, along with olive oil, nuts, whole grains, seafood; moderate amounts of low-fat yogurt, low-fat cheese and poultry; small amounts of red meat and sweets; and wine, in moderation, with meals.
Dementia (di-men-sha): A loss of brain function that can be caused by a variety of disorders affecting the brain. Symptoms include forgetfulness, impaired thinking and judgment, personality changes, agitation and loss of emotional control. Alzheimer’s disease, Huntington’s disease and inadequate blood flow to the brain can all cause dementia. Most types of dementia are irreversible.
4 Top Ways to Live Longer
How to live longer? Here are those four factors, all within your control.
Don’t smoke.
Although your best plan to live longer is to adopt all four lifestyle factors, if you had to choose one, the researchers say, this is it.
Smoking affects coronary arteries and lungs, and smokers also have increased rates of cancer and risk of stroke.
Maintain a healthy weight.
The healthiest people in the study maintained a body mass index (BMI)—a ratio of height to weight that measures body mass—of less than 25.
To find out your BMI, try using a free BMI calculator. To reach (and maintain) a healthy BMI, get busy on lifestyle changes 3 and 4.
Get up and move.
Aim for about 30 minutes of activity a day most days of the week. Try breaking it into three 10-minute bouts of activity per day—a 10-minute walk in the morning, another at lunch and a stroll after dinner.
Make healthy food choices.
The study found that the healthiest people followed a Mediterranean-style diet. That means a diet rich in fresh fruits and vegetables, tree nuts with healthy oils, fish (and less red meats), whole-grain carbs and olive oil for cooking.
Stress Management: Important at Any Age
Retirement is the time in your life when you can finally throw out the alarm clock and set your own schedule. This new freedom may sound idyllic, but for the millions of adults heading into retirement, it can be a recipe for stress if caution isn’t taken.
Today’s retirees are facing unprecedented challenges: retirement savings reduced by market crashes, increasing health care costs and high rates of divorce. So what can help assure you that you’ll be able to enjoy these peaceful years?
Mapping out a holistic plan for your retirement life.
“People think retirement is just a financial decision, “But that alone won’t determine happiness. Even if you feel financially secure, there are other issues to consider.” Here’s what we suggests for a less stressful retirement.
The Magic Number of Stress Relief
Long used in yoga, the 61 points relaxation technique has been shown to reduce heart rate and blood pressure. You can find a guide online (search for “61 points” on youtube.com), or simply sit comfortably, close your eyes, and mentally focus on every part of your body one at a time, starting with the center of your forehead, moving down to your toes, then back up again. The idea is to free the mind from other concerns as you focus entirely on the exercise.
Plan activities with purpose.
How much does your job currently dictate your social interactions and sense of purpose? For many empty nesters, their workplace is where they socialize, engage in stimulating conversations and feel a sense of accomplishment. “It’s easy to focus on how much you will enjoy leaving behind the stress of your job. But you also need to think about the potential social or spiritual void that might be left when you leave.
In other words, you should plan activities that will replace the stimulation and fulfillment you had from your workplace. Those could include social clubs centered around interests such as cooking, reading or gardening. Volunteer opportunities also abound—check with your local library, schools, art museums or volunteermatch.org. Or consider taking a class at a community college.
Consider continued work.
According to an AARP survey, about 25 percent of retired folks plan to continue working, whether as a volunteer, a part-time employee or a new small-business owner. “I know someone who decided to become an usher at a baseball stadium so he could enjoy all the games. No matter what you end up doing, don’t wait until you retire to figure it out.
We recommend laying the groundwork at least five years out from your retirement date. A survey of job websites now might help you gauge part-time or consultant opportunities for later.
Ground yourself in reality.
“Ask yourself if the problems that you are dealing with are real or are imagined and anticipatory. For example, are you stressed because you are having financial troubles, or is it the anticipation of health care expenses that could pop up down the road? Our bodies can’t tell the difference, so we react with the same amount stress. So spend time exploring whether you are experiencing real or imagined stress and develop a stress management plan that will ultimately reduce stress by instilling a sense of control over the situation.
Adjust your stress management style.
When you are stressed, how do you react? Do you go for a run? Reach for a drink? Call your best friend? Gorge on junk food? Head to the mall? Understanding that everyone uses a mixture of healthy and unhealthy stress relievers is the first step toward focusing on healthier options, like exercise, meditation, prayer and social support. “Retirement can be a new chance to really commit to examining how you handle stress.
Nutrition: What You Need to Know for Healthy Aging
When it comes to healthy aging and your diet, there are plenty of mixed up “facts” that need to be unraveled
Myth: You should avoid dairy as you get older.
Truth: Only if it aggravates your stomach or digestive system.
Our bodies often become less tolerant of certain foods as we get older. Dairy is one of them because production of the enzyme lactase, which aids in the digestion of dairy, decreases as we age.
But unless you’re not feeling well after having dairy products (symptoms such as gas and bloating), there’s no need to start shunning dairy.
Myth: You can only get calcium from dairy.
Truth: Many other foods are surprisingly good sources.
If you can’t tolerate dairy anymore (see above), you can still meet the daily recommended amount (1,300 milligrams to help prevent osteoporosis) by eating foods such as bok choy (79 milligrams per serving) and white beans (96 milligrams). Other foods with calcium: spinach (146 milligrams), salmon (181 milligrams) and sardines (325 milligrams).
Myth: You should switch to a low-carb, high-protein diet.
Truth: It’s better to follow a well-balanced eating plan that helps you maintain a healthy weight.
Protein does help build muscle mass — something our body naturally loses after the age of 50 (thus the importance of resistance training). However, what’s most important for those over 50 is achieving and maintaining a healthy weight.
For that goal, she says, “practicing moderation, and making sure the largest food on your plate is a vegetable, followed by whole grains and protein” is important. One eating plan that most medical experts support for healthy aging is the Mediterranean diet.
Myth: You should avoid saturated fats.
Truth: Some can be good for you. Instead, focus on eating more healthy fats.
“There is good nutrition science supporting the benefits of good monounsaturated and polyunsaturated fats,” Johnson says — fats found in foods such as nuts and fatty fish.
“Just don’t make fats — of any type — the largest part of your diet, in mind that fats help our bodies absorb many key vitamins and minerals for healthy aging.
End of Life Care
Overview
According to the National Institute on Aging, end of life care is the support and medical care given to a person during the time surrounding his or her death. This care, which may involve palliative and hospice care, may last only days, when illness comes on suddenly, or it can extend for months or longer for those with chronic illnesses.
The goal of end of life care is to ease pain, provide emotional and spiritual comfort, plan for advanced care, and improve a person’s overall quality of life.