Healthy Aging Inside Out

Introduction

Some of you might already be familiar with this information and hopefully it will serve as a reminder to get back to basics. We will focus on healthy aging as a whole package by including foods for smooth skin and glowing hair, as well as focus on internal factors that support aging well.

Genetics largely influences how we age. However, there are also certain foods, nutrients and lifestyle factors that play a role in how our bodies change as we get older. When most people think of aging, the focus is often on external appearance like preventing wrinkles and covering up gray hair. Here at LYP90, we completely support anything that brings you bliss but aging also means keeping your mind sharp, protecting your eyesight, and having strong bones.

This plan will focus on holistic aging, a whole package that includes food for your skin and hair as well as internal factors that support aging well – healthy and happy!

7 Habits That Support Aging

1. Follow the Mediterranean Style Diet
The nutrient-dense Mediterranean diet has been shown to benefit our health again and again. Not only does it improve heart health, inflammation and diabetes, research shows it can also protect our brains and strengthen our bones.

2. Strength training and exercise
Any way you can keep moving your body is great but strength-training and impact exercises like jogging or walking are particularly helpful to maintain bone health and good balance as we age. Low-impact exercises like biking or swimming helps too – and for course yoga and Pilates help keep us Zen.

3. Increase your nutrition intake
Focus on nutrient-rich fruits (berries!), vegetables (leafy greens!), proteins, seafood, whole grains and healthy fats like olive oil, avocados and salmon. If getting enough nutrition through foods is not always possible, this is where high quality and fresh nutritional supplements are necessary.

4. Get enough sleep
Research shows that people between the ages of 50 to 70 who regularly get less than 6 hours of sleep per night have a 30% increased risk of dementia.

5. Learn to chill and relax
Managing stress can plays a key role in reducing wrinkles and gray hair. Chronic stress can have some serious negative impacts on our overall health.

6. Maintain or build new friendships
Friendships have a positive impact on our mental and physical health as we age. Studies have shown that good connections can enhance our immune system and lower our risk of disease by lowering blood pressure, heart rate, and cholesterol.

7. Eat with a buddy
As we age, our metabolism changes and our bodies need less calories. Eating with a buddy can help motivate us to make healthier meal choices and perhaps overcome the loss of appetite.

Nutrition Basics

Nutrition is one of the key foundations of health and is divided into two primary groups: macronutrients and micronutrients.

Macro means big and micro means small. We need a large number of macronutrients and smaller amounts of micronutrients. But both are important and essential for health.

Macronutrients
These macronutrients are responsible for many functions in our bodies. They provide energy (calories), help with growth, repair, and other functions in the body.

• Carbohydrate
• Fat
• Protein

Micronutrients
Micronutrients include vitamins and minerals. They are required in small amounts in order for the body to properly function.

As we get older, the body’s rate of protein turnover slows down so those over 50 require more dietary protein than younger adults. In fact, while general protein guidelines recommend 0.8 grams per kilogram of body weight, research suggests that those in the over 50 group should consider adding up to 1 gram per kilogram each day.

An increase in fiber intake is also recommended.. Over time, the digestive system slows down, meaning more roughage is a must for healthy digestion for those over 50. A benefit of high-fiber foods is that they are satisfying which can help with weight loss or maintenance efforts.

Benefits of Hydration

Drinking plenty of water is essential for optimal health. To prevent dehydration, include more water and water-rich foods to your diet. Eight glasses a day is an easy rule to remember and a good general target. You can also use the body weight formula: take one-third of your body’s weight and drink that number of ounces in fluids. For example, if you weigh 68 kg (150lbs), aim to drink 1.5 L (50 ounces) of water each day.

Of course there are certain situations that will require you to drink more water like when you exercise, or during the months you experience hot and/or humid weather, and when you’re not feeling well – when you are vomiting or have diarrhea.

Each person’s hydration requirements are different, depending on factors like medical history, health conditions, and if taking any medication.

There you have it! The basics. Make sure to register for FREE to LYP90 and get access to exercise videos, download menu plans and recipes – plus special discounts on programs offered by LYP90 Conscious Mentors.

To a healthier and happier YOU!

Celine

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Meet the Founder of Love Yourself Project

Celine

Founder of LOVE Yourself Project

I created this platform as a way to share transformative ideas that inspire change through cross-cultural learning, purposeful gatherings, and shared products and services.

Enjoy!