In a recent article in the Sun-Herald, on Sunday 9th June, 2019, The Four Cornerstones of Healthy Ageing were outlined. How does one live a long, healthy life? Well, apparently, if you focus on these 4 key principles, you can live a happier and healthier life in your old age.
So what are the Four Cornerstones of Healthy Ageing?
1. Diet
2. Exercise
3. Stay Engaged
4. Sleep
Key diet principles
* Learn the basics of the Mediterranean diet
* Focus your diet on vegetables, fruit, whole grains, pulses and fish
* Remember that olive oil is liquid gold - use it for cooking and salad dressings
* Add vegetables to every meal.
* Be good to your gut. Understand how critically important your microbiome is for your health
* Cut heavily processed foods from your life: they won’t help you age well
Key exercise principles
* Work movement into your life, every hour and every day. A stretch at your desk or a walk to the corner shop can make a difference
* Keep weights by the kettle, walk to the station, dust down your bike - think about how you can introduce exercise into your daily life
* Plan a variety of exercise: a walk one day, dancing with friends the next, a weights workout later in the week
* Exercise in nature. Walking in the woods or lifting weights in the garden is more beneficial than the same exercise done indoors
* Consider your constantly evolving bones. Exercise helps keep them strong
* Always consult your GP when starting a new routine, and stop if it feels too much
Key principles of staying engaged
* Cultivate a wide range of friendships, including new ones
* Learn something new, and when you’ve mastered it, try something else. Ideally learn in company rather than alone
* Read books, of all genres. Every day
* Stay working, paid or unpaid, full-time or part-time
* Adopt a hobby, creative if you can
* Develop a mindset that is optimistic, grateful and purposeful
* Care for someone: a partner, a dog, those in the local hospice. Someone needs you, and science suggests you might benefit too
Key sleep principles
* Exercise every day, outdoors if possible
* Embrace guilt-free afternoon naps
* Change how and what you eat and drink in the evening
* Allow time to unwind before bed
* Invest in a new mattress and pillow (if need be) and some essential oils
* Turn off sources of blue light an hour before you want to sleep
* Allow fresh air into your bedroom and keep the temperature down
* Keep regular hours
* Make time for seven to eight hours of sleep, but don’t fret if sleep eludes you. Instead get up or read a book.
Environmental principles for ageing well
* Pay special attention to your gums and teeth
* Build immunity
* Know the medications linked, by researchers, to Alzheimer’s
* Eat the right foods for your skin, eyes and hair
* Use an anti-pollution serum every day and sunscreen when the sun’s out
* Avoid chemical-laden personal care products - opt for organic where possible
* Forget supplements - except Vitamin D - and zinc for immunity
* Care for your eyes with regular check-ups
* Avoid pollution-heavy areas. Counter pollution with the right food, the right house plants and an air purifier.
* Avoid pesticides and other chemicals when gardening, eating and cleaning
Read the full article HERE
Comments