How to Age Better: 5 Essentials
Aging happens. How you treat it is up to you.
I’m already starting to think about my next birthday. (If you’re wondering, it’s in October. A true Libra, am I.)
Although it’s not here quite yet, it will plant me firmly into a new decade. And with that comes the next worry, er, obsession, no! Can we make it instead, the “new normal?” by which I mean making sure I am prepared, as much as possible, for the years that lie ahead.
Of course, we can only control so much. Who knows? There could be a bus around the corner ready to careen onto the curb and flatten me, or an ancient jagged and immense asteroid zooming from space right toward my head…but let’s for a moment not go there (hard for me - Libra anxiety alert! - but I’m trying not to obsess/ruminate/worry needlessly) and think instead that it’s the things you tend to worry about and obsess over that end up NEVER happening and the ones you never thought about that catch you by surprise (something we should all strive for; easier said than done!)
And so, I cannot resist trying to figure out a flight plan, hopefully one that won’t be abandoned by its air traffic controllers (there I go again).
If you’re anything like me (and I’m assuming you are, because you’re reading this), you also want to stay vibrant and healthy, strong and agile, capable and in charge when it comes to your health.
Essential #1
Take care of your teeth.
Welcome to my “million-dollar mouth.” Mind you, that is not an endearing term. Rather, it signifies all the money I’ve put into it thus far…starting back to braces to straighten crooked teeth and close the gap (little did I know Lauren Hutton would make that gap fashionable), graduating to root canals, moving on to implants and of course, to pull it all together and keep me smiling, crowns and veneers. I blame genetics for my bad luck with my teeth (thanks, mom); also to blame is probably the endless amount of candy I ate as a child (taffy, gumballs, bubble gum, rock candy, Pixy sticks; do you remember??) Fluoride became widespread around the time I discovered candy, but maybe the damage was done by then.
To preserve the teeth you have, regular dental visits, a balanced diet, and proper brushing and flossing are essential. Always brush with a soft, not hard-bristled, toothbrush. Limit sugary foods and drinks, and stay well-hydrated. Why? Saliva production decreases with age, and you need adequate saliva to limit your risk of tooth decay and cavities.
Essential #2:
Stay balanced.
Balance is the key to preventing falls, and unfortunately, balance deteriorates as we age. There are many things that can mess with your balance, including certain medications, inner ear problems, and some conditions like diabetes, heart disease, vision, thyroid, nerve, or blood vessel problems. Many falls, by the way, happen at home, where you are probably off guard and not paying much attention (but you should!)
Sometimes, dizziness can catch you unawares: It happened to me years ago, while I was at the gym doing crunches on a mat on the floor. When I stood up, I felt like I was on a rocky ship, being thrown from side to side, unable to walk straight. Thank goodness the vertigo only lasted a few (scary) moments. (There are various causes of vertigo; mine was caused by calcium crystals in my inner ear that became dislodged.)
Here are some balance exercises from the Mayo Clinic; I’ll add a simple one: Stand on one foot while brushing your teeth! (What a way to accomplish the first two essentials, huh?)
Essential #3:
Hold your good friends close.
They’re the best for what we need most: Social support, emotional connection, commiseration, laughter, and a sense of belonging. Strong social networks can help delay cognitive decline and can even improve physical health. Unfortunately, friendships can be lost over time for various reasons. Many people think making friends when you’re older is hard. I agree; it can be. But it is not impossible. Some of my closest, dearest friends were made after I turned 50 and the years beyond. And I feel grateful for them every single day; they are unquestionably balms to my soul. (If you want to read about friendships, a friend and I have authored another newsletter, Friendship Rules, which is on hiatus at the moment, but is always topical and relatable.)
Essential #4:
Take up strength training.
Bone tissue is not the only thing that changes with age. We also lose muscle, as our bodies no longer produce the same amount of protein they need to grow. (Muscle weakness also comes with inactivity and conditions like obesity, rheumatoid arthritis, and insulin resistance.)
Known as sarcopenia, along with muscle mass, we also lose strength and function. This can greatly impact your quality of life, by making it tough to impossible to perform simple daily tasks. (I remember my mother eventually became too weak to pull open a heavy door.) Everyday things like walking stairs or rising from a chair can be compromised by sarcopenia, too.
Resistance training at least twice a week (done with dumbells, kettlebells, barbells, bands or your own body weight) can help you maintain and even regain your declining muscle mass. It’s never too late to begin: One study found that one year of heavy resistance training had long-lasting benefits by preserving muscle function in older adults.
Essential #5:
Sleep well.
We all know how much better we feel after a good night of sleep. But we can’t all log the hours, or the quality. And knowing that deep sleep is especially critical for better aging makes it that much more important.
Sleeping in a cool room (ideal temp is around 65 degrees Fahrenheit), blocking out light, drowning out noise, and having a comfy mattress and pillow are just a start. Regular exercise, cutting down on caffeine in the afternoon and evening, not eating dinner too close to bedtime, and reducing alcohol consumption are important, too. So is committing to a consistent sleep schedule, as one study found that irregular sleep schedules contributed to all-cause mortality risk. (According to other studies, adequate sleep can help lower your risk of cancer, stroke, and other illnesses.)
And…
It’s a wrap.
Have something to say? Feel free to chime in!
Great advice, as usual!