Daily Checklist of Healthy Habits
Ok so we all get old, it’s natural but although we can’t prevent aging, there are ways to slow down the process naturally. Below are a few tips to include in your daily lifestyle practise. Common sense, but sometimes, it is good to remind ourselves. Sophia Christie reminds us.
Slumber
Late nights, early mornings….? It is essential to get sufficient sleep to allow our body to rest. As we age, we may find it difficult to fall asleep or experience a change in our typical sleep pattern and this can lead to an increased risk of various health problems, such as anxiety, high blood pressure and obesity. At least seven to eight hours of sleep daily is recommended. It helps to avoid caffeine and alcohol before retiring while exercise during the day is advised. More importantly designate your bedroom as the quiet zone so remove electronic devices. If you usually wake up reciting your to do list, have a pen and paper next to you to write them down. Clearing your mind works wonders. Keep the bedroom dark and quiet to encourage sleep.
Be active
Daily exercise keeps our body, mind and brain healthy. Many follow the 10,000 step per day rule which is a good way to maintain an exercise routine. Add to this walking uphill, or stairs to exercise different muscles. Even tai chi is exercise. Muscle training is also essential to prevent weakness so add bodyweight exercises to strength bones, joints and muscles. Computers, phones and tablets play havoc with posture so become aware of how you are sitting and walking and give your body time to stretch.
Calm mind
Stress is a real threat and a risk factor to various diseases. It can accelerate aging. Often we don’t realise how stressed we are. There are various ways to include stress busting habits into our daily life. Take a walk outside each day for fresh air, without a phone, dedicating it “me time”, learn and practice deep breathing exercises and integrate meditation practices. Learn the art of yoga, especially Yin Yoga to relax various muscle groups. Live in the moment and appreciate all that is around.
Stand and sit tall
Stress, computers, driving and hiding from problems all encourage our shoulders to move forward to a slouch position and often don’t spring back into that upright confident stance. Make yourself aware of your posture and learn exercises to prevent slouched shoulders which in turn can affect deep breathing. Some experts have suggested that craning our neck downward to look at smartphones or other electronic devices may result in neck wrinkles!
Sunshine
Oh, to see the sun and spend time taking in the rays but this it has a prime effect on aging. Always wear sun cream even when it is grey outside. An SPF of at least 30 used daily will help to prevent dark skin pigmentation and of course wrinkles. Sunshine is our source of vitamin D, so do expose yourself to it for a short period of time, especially when the sun doesn’t visit us very often.
Skin Care
Signs of aging are visible on the skin in the form of thin skin, fine lines and wrinkles. Slow down the aging process by exfoliating dead skin, moisturizing regularly, especially after hot showers to lock in the moisture. Check out vitamin C serum which is said to improve skin texture and reduce wrinkles. There are various strengths on the market so try before you use to avoid reactions. (Remember to always use SPF if using Vitamin C products)
Forgotten Hands
Hands are always on display but within our daily healthcare regime they are often ignored. Hands area affected by many elements: the destructive effect of the sun, constant immersion in water, and general neglect. We often don’t respect our hands as much as the rest of the body which results in dark spots, brittle nails and skin texture. Consider additional moisturising and wearing sun protective gloves.
We are what we eat
This is always key but vital to prevent aging and keep us healthy. Colourful natural foods, avoiding preservatives and additives and checking labels on foods. Think fruits, vegetables, whole grains, lean proteins and healthy fats. Before tucking in take time to taste the flavours to avoid over eating. Healthy, mindful eating can help to regulate high cholesterol levels, control blood pressure and prevent mood swings. Fermented foods, such as yoghurt and kimchi provide probiotics to help digestion as well as antioxidants which cause premature aging.
A bottle or two of water
Keep hydrated. A lack of water can bring on headaches amongst other problems. Tea and coffee are not pure water. Try to have a water bottle with you to measure your intake and aim to increase this amount. Enjoy the pureness of water.
You are as young as you feel.
