Aging gracefully includes cultivating a positive mindset, promoting physical health, staying socially connected, and pursuing activities that bring meaning and purpose.
There’s nothing wrong with enjoying the experiences and wisdom that comes with age. However, what most people dread about aging isn’t just looking old; it’s also feeling old.
Here are a few strategies that can help you look and feel healthy, and vibrant no matter your age:
1. Maintaining a positive mindset and meditation
Maintaining a positive mindset is significant in navigating the journey of aging with vigor and optimism. According to research gratitude seems to lead to social support, and to protect individuals from stress and depression (Wood, Maltby, Gillett, Linley, & Joseph, 2008).
Constant surges of cortisol and adrenaline take a heavy toll on your mental, emotional, and physical health. An effective way to slow down the effects of stress hormones is by meditating. You can do it for just five minutes a day or for an hour, depending on how much time you have and your skill level.
Meditation involves breathing deeply. Focus on accepting the thoughts that pop into your mind (rather than trying to push them away) and then simply focus on your breathing again.
2. Social connections and Volunteering
Social connections are another key component of aging gracefully. Older adults often experience social isolation, and it may have a negative effect on their psychological and physical health (Chen & Schulz, 2016). Social interactions can stave off feelings of loneliness and isolation (Hawkley & Cacioppo, 2010). Joining clubs or groups with shared interests can be excellent ways to stay socially engaged. Helping others is a great way to stay young at heart. Studies show that when we help others, whether it’s a stranger or your best friend, our brain releases oxytocin. This ‘feel-good’ hormone enhances your mood and counteracts the effects of the stress hormone cortisol. Volunteering seems to have various psychological benefits (Pillemer, Fuller-Rowell, Reid, & Wells, 2010) and may give you a renewed sense of purpose, boosting your self-esteem and making you feel good about yourself.
Another benefit of volunteering is that you get to meet new people who share similar interests. It also strengthens your support network and boosts your ties to the community.
3. Exercise Regularly
According to a study published in the journal "Age and Ageing," older adults can benefit by regular physical activity (Manini, 2010). The great thing about exercise is that it doesn’t have to be grueling hour-long sessions at the gym. Exercises can help reduce stress while strengthening your muscles.
There’s even been research done on their ability to rejuvenate the immune and digestive systems. Physical exercise is good for keeping your mind and body active. Types of workouts include walking, swimming, stretching, arm and leg crosses and low-impact cardio routines.
4. Eat Right
A great way to feel and look young through all your years is to eat the right types of food. Certain foods contain the vitamins and minerals we need to reduce the risk of chronic diseases and other health conditions.
Pomegranates, berries, leafy veggies, and nuts are all examples of what health experts refer to as ‘superfoods.’ They recommend we eat these foods daily because they contain high levels of antioxidants and amino acids, as well as loads of vitamins and minerals.
When taken in the right amounts, they can promote better sleep, boost your immune system, and there are some claims that it can even improve your memory!
5. Stay Hydrated
Drinking water and other healthy beverages throughout the day helps keep your cells supple and healthy. Some drinks, such as green tea, have the potential to boost your concentration and memory.
Final Thoughts
In conclusion, staying young in old age is not about defying the natural process of aging, but about embracing it with grace and vitality. By prioritizing physical health, adopting a positive mindset, staying socially connected, and pursuing meaningful activities, one can age with vigor and joy. The important thing is to stay young at heart, and never stop learning.
References:
Chen, Y., & Schulz, P. J. (2016). The effect of information communication technology interventions on reducing social isolation in the elderly: A systematic review. Journal of Medical Internet Research, 18(1), e18.
Cornwell, B., & Waite, L. J. (2009). Social disconnectedness, perceived isolation, and health among older adults. Journal of Health and Social Behavior, 50(1), 31-48.
Hawkley, L. C., & Cacioppo, J. T. (2010). Loneliness matters: A theoretical and empirical review of consequences and mechanisms. Annals of Behavioral Medicine, 40(2), 218-227.
Manini, T. M. (2010). Energy expenditure and aging. Age and Ageing, 39(2), 159-160.
Pillemer, K., Fuller-Rowell, T. E., Reid, M. C., & Wells, N. M. (2010). Environmental volunteering and health outcomes over a 20-year period. The Gerontologist, 50(5), 594-602.
Wood, A. M., Maltby, J., Gillett, R., Linley, P. A., & Joseph, S. (2008). The role of gratitude in the development of social support, stress, and depression: Two longitudinal studies. Journal of Research in Personality, 42(4), 854-871.
This post is for informational purposes only. It should not be considered therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local doctor/psychologist or psychiatrist or the SADAG Mental Health Line on 011 234 4837. If necessary, please phone the Suicide Crisis Line on 0800 567 567 or sms 31393.