Healthy Tips for Successful Aging
~By Diane Resnick, Doctor of Chiropractic
As Americans, we thrive on the freedom to choose but the choices we make don’t always take us where we’d like to go. When we are young our bodies seem to be very forgiving, but as we age our bodies become less forgiving and the choices we make become more important. Here are some options that will help you age successfully.
Heart disease is the number one cause of death in the United States but it doesn’t have to be. Modest levels of exercise and a healthy diet that is low in saturated fats and high in fresh fruits and vegetables can reduce your risk tremendously. Additionally, there are several supplements that are cardio-protective. Garlic, psyllium, pycnogenol and Ginko biloba can lower blood cholesterol levels and/or reduce blood pressure.
Chronic inflammation is a common finding as we age. A balanced diet that includes plenty of colorful fresh fruits and vegetables, natural whole grains and proteins that are low in cholesterol can keep inflammation in check. Specific inflammation-fighting foods and supplements include garlic, onions, turmeric, sour cherries, green tea, omega-3 fatty acids, bromelain, cucurmin (the active component in turmeric) and quercetin. Do not take fish oil supplements if you are taking anticoagulants or have bleeding disorders or uncontrolled hypertension. For joint and muscle pain, try creams containing capsacian or willow bark extracts which contain salicylates.
Even though proper rest is essential to maintain energy, mood, and immune function, many seniors find it difficult to sleep soundly through the night or find they cannot sleep for more than 4-5 hours. Helpful lifestyle changes include lowering your intake of caffeine and alcohol, eating dinner earlier and investing in a new mattress. Also, relaxation techniques such as meditation and deep breathing exercises can help to quiet your mind before bedtime. Herbal supplements such as passion flower, valerian and chamomile can reduce stress, quiet the mind and are safe alternatives to over-the-counter sleeping aids that can sometimes be addictive.
Just like a car that is left to sit in the garage, our bodies will deteriorate if we don’t move. Movement that brings our joints into full range, causes our heart to pump a bit more than when at rest and makes our muscles contract against resistance is one of the greatest keys to healthy ageing. Whether you choose to move your body through tai chi or yoga classes, take a walk around the neighborhood or a local park, swim or participate in water aerobics, or cycle along a favorite bike path, one thing is for certain: if you don’t move it, you will lose it. These options will keep your heart and joints healthy, improve your balance and strength, and enhance your overall quality of life.
We all walk down this path we call aging. Whether we are successful at depends largely on the choices we make.
