7 Practices for Healthy Aging

1. Manage Stress with Mindfulness

  • Write down your thoughts in a journal
  • Eat food slowly at a table without distraction
  • Focus on your breathing
  • Pay attention to your surrounding environment
  • Try meditation and yoga

2. Prioritize Sleep

  1. Develop a bedtime routine
  2. Avoid caffeine in the latter part of the day
  3. Avoid large meals right before bed
  4. Set your bedroom temperature. Many sleep experts say that a cool room, somewhere around 65 degrees, makes for the best sleep, and research backs this notion.
  5. Reduce blue light exposure by using “Night mode” on electronic devices. Blue light can negatively affect sleep by suppressing melatonin secretion and increase cortisol levels.

3. Boost Brain Power with Food

  1. Berries: Berries’ fiber, vitamin C, and phytochemical content have been shown to improve learning capacity and motor skills as well as protect the brain from Alzheimer’s in addition to slowing the rate of cognitive decline
  2. Walnuts: Walnuts not only look like a brain, but they can limit free-radical production and support a strong immune system
  3. Avocados: Avocados are rich in healthy monounsaturated fats that contribute to healthy blood flow and oxygen delivery to the brain.
  4. Oily Fish: Oily fish like Salmon and Sardines contain omega-3 essential fatty acids (EFAs) that can improve memory and brain function
  5. Whole Grains: Whole grins like brown rice, whole wheat bread, quinoa, bran flakes, oats, and barley have been shown to improve mental alertness and brain cell activity
  6. Dark Leafy Greens: Dark leafy greens like Kale, spinach, broccoli, asparagus, lettuce, and Brussels sprouts protect our cells from oxidative damage, increase cognitive function, and slow cognitive decline4. Get Active

4. Get Active

  • Swimming
  • Hiking
  • Boxing
  • Tai Chi
  • Weight training
  • Dancing
  • Cycling
  • Gardening

5. Moisturize your Skin

6. Maintain Hydration

  • Watermelon
  • Strawberries
  • Grapefruit
  • Iceberg Lettuce
  • Cucumber
  • Celery

7. Find Purpose

  • Give back by volunteering
  • Join a book club
  • Try new recipes
  • Pick up a new hobby
  • Spend time in nature
  • Phone a friend
  • Get creative with crafting

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Jasmine El Nabli

Jasmine El Nabli

Registered Dietitian and Health and Wellness Director