getting older

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5 Simple Ways to Improve Your Aging Process

August 23, 2021 John Uncategorized No comments

Aging should be a graceful experience. And it can.

There are some steps in that direction that can help you. And GenuLines offers a list of those for your consideration.

5 Simple Ways to Improve Your Aging Process

Everyone grows older. But that doesn’t mean you can’t age in a positive way.

Start by focusing on your physical, mental, and emotional health.

1. Grip Strength

The following comes from a study in Clinical Interventions in Aging. It found a connection between grip strength and health and happiness markers.

Improving your grip strength can also improve your:

· Upper Limb Function

· Overall Strength

· Fine Motor Skill

· Cognitive Ability

· Emotional State

Good grip strength allows you to age well and remain active and independent. To strengthen your grip strength, try this exercise:

· Squeeze a squish or tennis ball with your whole hand 5 to 10 times

· Repeat using only your thumb and index finger.

· Repeat using your thumb and each other finger.

2. Maintain a Healthy Weight

Being overweight or underweight has negative effects. There’s the risk of chronic diseases, health conditions, and potential falls and fractures.

Doctors determine weight based on your Body Mass Index (BMI). Your BMI is a calculation of your body fat based on your height and weight.

The Centers for Disease Control (CDC) says BMI determines your weight. The levels of weight status are:

BMI Weight Status

Below 18.5 – Underweight

18.5—24.9 – Normal

25.0—29.9 – Overweight

30.0 and Above – Obese

Researchers have determined that a BMI of 25 or more is a risk for chronic disease and poor health. To maintain a healthy weight, the CDC recommends that your diet contains:

· Fruits

· Vegetables

· Whole Grains

· Lean Protein Sources

· Low Fat

· Low Sodium

· Little Added Sugars

Lean protein sources include fish, poultry, eggs, legumes, and soy products. Low-fat foods should be low in saturated and trans fat and cholesterol.

Talk with your doctor about how many calories you need every day. Then plan your diet within that allowance.

3. Stay Active

Your activity level helps you maintain good muscle mass, strength, and bone density. A Journal of Physical Therapy Science study looked at adults age 52 and older.

It found they tend to have a decreased activity level, leading to poorer health outcomes. The CDC recommends older adults engage in:

· 150 Minutes a Week of Moderate Intensity Aerobic Activity

· 2 Days of Strength Training a Week

· Activity as Tolerated

If you have health problems, talk with your doctor about what activities are safe for you. Be as active as possible and increase your activity level as you grow stronger.

Staying active helps you age well by improving your:

· Posture

· Stamina

· Strength

· Independence

4. Exercise Your Brain

According to a study in Scientific Reports, cognitive training improves brain function. The more you use your brain, the better your health and quality of life.

The journals Nature and PLoS Medical looked at good cognitive function. Their study found it may reduce the risk for dementia.

Try exercising your brain with these activities:

· Jigsaw Puzzles

· Sudoku

· Learn a New Language

· Art Classes or Crafts

· Nature Walks

5. Socialize

As you age, the opportunities for social contact may decrease. This is from the National Academies of Sciences, Engineering, and Medicine.

Their report found that one in four adults age 65 and older are socially isolated. It showed that social isolation increases the risk for:

· Heart Disease

· Stroke

· Depression

· Anxiety

· Suicide

· Dementia

· Premature Death

You can improve your aging process by staying socially connected and active. You may find social connections through:

· Joining a Book Club or Other Hobby Group

· Volunteering

· Writing Letters to Family and Friends

· Email or Social Media

Improving your aging process helps you be more independent. It increases your cognitive ability, and builds social connections, too.

There are many simple ways to improve your aging process and quality of life.

JohnK 8-23-2021

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Overheard: “Embrace aging”

~Mitch Albom- Tuesdays With Morrie

6 Life Hacks For Better Aging

October 9, 2018 John Uncategorized No comments

As we age, we look for things we can do to prevent wrinkles, diseases, and cognitive function. The good news is that there are hundreds of things that you can do to help you age

in the best way possible.

GenuLines looks at six life hacks you can apply to your life today to help you age better.

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1 – Stay Active:

It’s no secret that as you age your metabolism slows down. Getting at least thirty minutes of activity a day increases your metabolism. But can also help to increase bone density, putting you at a lower risk of bone injuries as you age.

2 – Invest In Large Sunglasses:

The skin around your eyes is the most delicate and thin skin you own. It’s also the place where wrinkles tend to appear first.

By wearing over-sized sunglasses you’re preventing sun damage from occurring around your eyes. And you’re also squinting less.

You’ll have fewer eye wrinkles as well as fewer forehead wrinkles.

3 – Make Time For Your Friends:

Often your schedule can be so hectic that you neglect to make time for a social life. But having a social life can help you age better in many ways.

Most important is lowering your stress level. Studies have shown that stress damages your skin cells, causing premature lines.

Stress can also lower your immune system, making it more likely you’ll become ill. As a bonus, making time for your friends also means that you’re more active both physically and mentally.

4 – Take Fish Oil:

Fish oil is high in omega-3 fatty acids. An Ohio State University study found Omega 3’s are good for joints, eyesight, and hair growth.

They make skin supple. And they improve your heart and immune functions.

If fish oil isn’t for you, you can also increase your intake of seeds, nuts, sardines, or salmon.

5 – Keep Your Diet Colorful:

There are foods that speed up the aging process. What you may not know is that there are also some foods that can do the opposite.

The list includes kale, broccoli, blueberries, strawberries, oranges, and plums. All are rich in vitamins, minerals, and antioxidants that can promote healthy aging.

(***Some of these nutrients include alpha lipoic acid, carotenoids- including vitamin A, ß-carotene, lycopene, astaxanthin, and retinol- CoQ10, glutathione, polyphenols, and vitamins C, D, and E)

6 – Change Your Opinion Of Old:

This one’s my personal favorite. There is no formal definition of what old means.

The word can have many different meanings depending on the context.

Don’t degrade yourself by talking about your “senior moments” or the things you can no longer do. Having a positive attitude and a good mental outlook is half the battle.

When you tell yourself that you’re old and can’t do things, it becomes the truth. Instead, focus on all the things you can do.

And though it’s a cliche’, age IS only a number.

In today’s busy society we tend to forget to take care of ourselves. We ignore our own needs because we’re so busy taking care of everyone else.

Make yourself a priority. For now, begin implementing at least one of the above suggestions.

Practice and stick to these six. Make them part of your normal routine.

Take care of yourself now so you can ensure that you’ll age in a positive way.

JohnK 10-9-2018

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