Our golden years can be powerful years. Incorporating the 6 Pillars of Lifestyle Medicine can help! There are many factors that influence the way we age from genetics to lifestyle choices like engaging in exercise, choosing proper nutrition, taking care of our mental health, getting proper sleep, and more. Implementing these recommendations can help you better manage your health, live as independently as possible, and maintain your quality of life as you age.
Get Moving
Pillar of Exercise
Exercise is valuable at all stages of life! However, exercising as we age is FUNDAMENTAL! Without intentional exercise, both cardio/aerobic and strength, we lose valuable muscle, cardiovascular fitness and increase our risk for falls as well as losing independence.
Feed your Body
Pillar of Nutrition
It is common for our appetite to decrease as we age. That makes every choice we make more important to provide optimal nutrition to our bodies! Don't skimp on lean protein with every meal and snack, avoid eating carbs by themselves, stop eating after dinner.
Drink your water!
Men need approximately 120 oz per day!
Women need approximately 90 oz per day!
Rest and Recover
Pillar of Restorative Sleep
Sleep is the only opportunity our body has to recover from the day. Getting restorative sleep optimizes the body's ability to repair, replenish and prepare for the next day. Avoid use of technology 2 hours before bed (this includes TV watching). Go to bed at the same time every day (or within 30 minutes). Get up at the same time each morning. Optimally, your bedroom should be pitch black with zero light.
Don't Sweat the Small Stuff
Pillar of Stress Management
Stress isn't all bad! Even good stress can take a toll on your body. When you feel overwhelmed, practice diaphragmatic breathing: Sit tall, put your hands over your belly, and chest. Breath in through your nose deeply and slowly. Hold that breath for a moment. Exhale through your mouth forcefully but slowly. Repeat 5 times.
Breathing in through your nose brings air deeper into your lungs where there are more alveoli to oxygenate your blood. When more oxygen circulates through your body, it relaxes from the inside out.
Find a Fitness Friend
Pillar of Socialization
Spending time with people that care about us is very important! Sharing a hug, a smile or just space together helps our body and mind relax and secrete more endorphins (the feel good hormones). Anything we can do to share positivity, happiness and love supports best health physically, mentally and emotionally!
Exercising with someone that cares about you is a double bonus! An Exercise Partner helps to hold you accountable to all the great benefits of exercise while sharing the experience with someone that cares about you! That's a double lifestyle medicine whammy!
Avoid Temptations
Pillar of Substance Avoidance
Being mindful of substances that can be harmful to your body is the first step to modifying how much of them we expose our body to. Some of the top substances to be mindful of are: SUGAR, SALT, NICOTINE, CAFFEINE, ALCOHOL, SMOKING etc. Don't try and focus on all of them at once. Pick the one you feel ready to work on and just start there. No need for perfection, just progress!
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