The old adage that “Father Time remains undefeated” could not be truer. The aging process is a natural part of life that everyone will experience as they grow older. The good news is that both women and men can still feel good and enjoy themselves as they age by making healthy lifestyle choices, including proper diet, exercise and other behaviors that have the potential to support optimal whole-body health. Discover some of the best natural ways to promote a healthy and enjoyable aging process.
1. Nutrition
People often attribute optimal whole-body health to proper nutrition, and with good reason. A well-balanced diet can provide the human body with the full range of vitamins, minerals and other nutrients that it needs in order to function at an optimal level. Some of the best nutrients to support comprehensive wellness during the aging process include vitamin D, calcium, iron, vitamin B12, protein, folate, potassium and fiber.
Vitamins B9 (folate) and B12 (cobalamin) both belong to the B Complex of vitamins. Vitamin B12 plays a critical role in the formation of DNA and red blood cells, and it has been recognized for its ability to support healthy cognitive function. Vitamin B9 is known to support a wide range of processes and functions that influence whole-body health, including proper cardiovascular function, protein metabolism and the production of both DNA and RNA. Folate, which is the dietary form of vitamin B9, is also a crucial nutrient during pregnancy. This vitamin is known to support healthy fetal development and reduces the risk of certain birth defects like spina bifida. Fortunately, these B vitamins can be found in a wide range of dietary sources, including fortified breads and cereals, eggs, yogurt, broccoli, avocado, milk, salmon and asparagus.
Vitamin D and calcium are both essential components of healthy bone density. Calcium is not highly bioavailable, which means that the body struggles to absorb it. Fortunately, one of the primary roles of vitamin D is helping the body absorb calcium to build and maintain healthy bones, which reduces the risk of osteoporosis. In addition to supporting optimal bone health, calcium has been recognized for its ability to support proper cardiovascular function. While calcium is most often associated with dairy products, it can also be found in leafy greens, almonds, edamame, winter squash and certain types of canned fish like salmon and sardines. Vitamin D, which the body can produce after being exposed to sunlight, can be found in a wide variety of dietary sources that include salmon, eggs, cod liver oil, fortified cereals, canned tuna, cheddar cheese, canned sardines, mushrooms and beef liver.
Proteins, which are sometimes referred to as the building blocks of life, are composed of various chains of amino acids. Proteins are found in every part of the body and are responsible for a wide array of processes and functions that the body requires in order to survive and thrive, including tissue growth and maintenance, balancing fluids, catalyzing chemical reactions, healthy immune function, energy production, nutrient transportation and storage, hormone production and balancing healthy pH levels. While most people associate proteins with eating various types of meat like beef and pork, there are other sources of protein that have been recognized as healthier options, including salmon, lentils, nuts and seeds.
Potassium is an electrolyte that supports healthy cardiovascular function by helping the body get rid of sodium. This nutrient is also critical for the support of healthy kidney function as well as proper maintenance of muscle and bones. Potassium can be found in dietary sources like lentils, dried apricots, orange juice, dried prunes, bananas and baked potatoes.
Iron is required by the body for proper growth and development. Iron is also needed for the production of red blood cells and carrying oxygen from the lungs throughout various parts of the body.Iron comes in two forms: heme and non- heme. Heme, which is the more highly bioavailable form, can be obtained from various types of meat and seafood. Non-heme cannot be absorbed as easily and is found in various plant sources like vegetables, beans, soy, nuts and fortified grains.
Dietary fiber is best known for supporting healthy bowel movements, but it has also been recognized for supporting other aspects of comprehensive wellness like healthy cardiovascular function and appetite management. Dietary fiber can be found in a variety of foods that include vegetables, fruits, legumes, nuts, seeds and whole grains.
2. Exercise
A consistent exercise routine has also been recognized as a good way to support optimal whole-body health during the natural aging process. The Centers for Disease Control and Prevention (CDC) recommends that adults aged 65 and older log at least 150 minutes per week of moderate-intensity activity like brisk walking. They also say that older adults could alternatively get 75 minutes per week of vigorous-intensity activity, which includes running, jogging and hiking.
Consistent exercise has been recognized as being beneficial in older adults for many aspects of comprehensive wellness, including immune function, mood and a reduced risk of both osteoporosis and arthritis. Additionally, regular exercise has always been known to promote healthy cardiovascular and metabolic function.
3. Sleep
Sleep health is also an important factor for an optimal aging process. Older adults are recommended to get the same amount of sleep as younger adults, which is between seven and nine hours every night. The issue is that maintaining healthy sleep cycles can often become more difficult for older adults. Sleep disorders can become more common during the aging process, including insomnia, restless leg syndrome, periodic limb movement disorder and sleep apnea.
Since healthy sleep patterns can become more challenging in aging women and men, maintaining proper sleep hygiene becomes even more important. Some of the best habits for maintaining proper sleep hygiene include following a regular sleep schedule, avoiding large meals close to bedtime, avoiding the use of electronics in the bedroom, reading a book, a consistent daytime exercise routine, avoiding naps later in the day, maintaining a comfortable temperature in the bedroom, avoiding caffeine late in the day, using low lighting in the bedroom and avoiding excessive alcohol consumption.
4. Social Connections
Maintaining healthy social connections has also been linked to optimal whole- body health in older adults. In this same vein, social isolation in older adults has been connected to an increased risk of chronic illness, depression and even premature death. Further studies indicate that maintaining healthy social connections often leads to older adults engaging in more physical activity and having a greater chance of experiencing positive moods.
5. Nutraceuticals
To help ensure that men and women can provide their bodies with all of the necessary vitamins, minerals and micronutrients to support comprehensive wellness as they age, companies like EVEXIAS Health Solutions carry a wide array of provider-prescribed nutraceuticals. Finding the right products can help support optimal whole-body health by helping men and women obtain B Complex vitamins, iron, vitamin D and other nutrients to augment healthy lifestyle habits like exercise and a balanced diet. These nutraceutical products can also help make up for any nutrient deficiencies that may arise.
6. Hormone Balance
Unfortunately, changes to hormone levels are a common aspect of the aging process for both women and men.
For women, menopause officially begins when they have gone 12 months without experiencing a menstrual cycle. While the average age of a woman being diagnosed with menopause is 51, the transition to menopause known as perimenopause often begins in a woman’s 40s or even earlier. The cessation of menstrual cycles causes a drastic reduction in the levels of hormones, most notably with estrogen and progesterone.
The male version of menopause, which is also referred to as andropause, also begins around the average age of 50. During andropause, testosterone production drops slightly every year as a man ages, although testosterone production usually starts to decline by around 1 percent every year once a man turns 30. While this change to hormone levels is not as drastic as menopause, it can still lead to symptoms and conditions that have the potential to make the aging process more challenging.
For both men and women, hormonal imbalance can be more severe than just an uncomfortable part of life. Fluctuating hormone levels can lead to a wide range of symptoms and conditions that include sleep loss, reduced sex drive, increased risk of osteoporosis, reduced cognitive function and an increased risk of cardiovascular disease.
While healthy lifestyle management can have a positive influence on hormone balance, this approach often becomes less effective during menopause and andropause. Many women and men turn to hormone replacement therapy (HRT) to help balance their hormones, which can often address symptoms and promote a more pleasant aging process.
7. Peptide Therapy
Peptide therapy provides the body with peptides, which are short-chain amino acids that are basically smaller versions of proteins. These building blocks have long been recognized for their strong anti-inflammatory and antioxidant properties. By supporting a healthy response to both inflammation and oxidative stress, peptide therapy has the potential to support multiple facets of optimal whole-body health, especially cardiovascular and immune function. Peptides are even known to provide additional immune support with their antimicrobial properties.
Discover More Tips for Healthy Aging From EVEXIAS Health Solutions
The practitioners of EVEXIAS Health Solutions are dedicated to helping women and men enjoy optimal health and vitality as they age. Lifestyle management guidance, provider-prescribed nutraceuticals, peptide therapy, and HRT featuring EvexiPEL are just some of the treatment options that the specialists at EVEXIAS Health Solutions offer for the support of comprehensive wellness. Find the nearest EvexiPEL Certified Provider today.
