Aging is an inevitable part of life, and while it brings valuable experiences and personal achievements, it can also take a toll on your health. Dr. Mike Bohl, MD, MPH, ALM, a respected member of our Medical Expert Board and a certified personal trainer and nutrition coach, recognizes the importance of adopting daily habits that promote healthy aging. In this article, we explore six simple yet impactful practices shared by Dr. Bohl, which can be easily incorporated into your routine to support your well-being.
As we grow older, our bodies undergo natural changes. Bone density decreases, the risk of high blood pressure rises, bladder muscles weaken, cognitive abilities may decline, and issues like constipation become more common, according to the Mayo Clinic. Additionally, after the age of 30, our lean muscle mass diminishes by approximately 3% to 5% every decade. However, it's never too late to implement healthy habits that can foster longevity and enhance the aging process.
Even if you haven't experienced noticeable age-related effects by the age of 40, Dr. Bohl emphasizes the significance of making informed lifestyle choices as early as possible. The earlier you start prioritizing your well-being, the better prepared you will be to feel your best as you grow older. Join us as we delve into Dr. Bohl's six daily habits, designed to support healthy aging and promote a fulfilling life.
1) The Importance of Comprehensive Health Maintenance: Annual Check-ups and Recommended Screenings
As we age, various diseases and health conditions such as hearing loss, osteoarthritis, cataracts, and dementia become more prevalent. To ensure our well-being, it is crucial to stay proactive by staying on top of recommended health screenings. In addition, scheduling annual physical check-ups plays a vital role in maintaining a healthy lifestyle. During these visits, you can have a thorough conversation with your healthcare provider, sharing any changes you've noticed in your health and receiving a comprehensive examination. Dr. Bohl further emphasizes that if you have a family history of certain diseases, additional screenings may be necessary even before the age of 40.
2) The Role of a Well-Balanced, Healthy Diet
The age-old saying, "You are what you eat," holds true when it comes to aging gracefully. Cultivating a well-balanced, healthy diet is one of the most crucial habits you can develop. Dr. Bohl explains that the diet not only influences weight but also greatly impacts the risk of developing diseases such as heart disease and cancer in the future. While the best diet is the one you are most likely to adhere to, it is generally recommended to prioritize fruits, vegetables, and lean proteins. It is essential to be mindful of what you consume, whether dining out, taking a coffee break at a café, or ordering takeout. Moderating alcohol consumption, avoiding smoking, and making conscious food choices contribute significantly to overall well-being.
3) Managing Stress and Nurturing Mental Health
In today's fast-paced world, stress can often feel unavoidable. However, establishing effective methods to calm a racing mind is imperative for managing stress and promoting mental health. Dr. Bohl emphasizes the importance of addressing mental health issues and keeping stress levels in check to age well. Engaging in activities such as meditation or mindfulness a few times a week can be beneficial. Additionally, maintaining social connections, such as regular phone conversations with friends or going for walks together, provides an effective means of managing mental health.
4) The Power of Regular Exercise
Physical activity is a precious gift for both the body and overall health, serving as a key factor in aging well. Dr. Bohl explains that regular exercise helps manage weight and reduces the risk of developing numerous diseases in the future. Establishing a consistent schedule for physical activity ensures that you stay motivated and on track. Whether it's hitting the gym every morning for five days a week or participating in recreational activities with friends, incorporating exercise into your routine is vital. Remember to maintain proper form and use appropriate equipment to minimize physical stress, which can lead to conditions such as arthritis over time.
5) Considering Cosmetic Goals for a Holistic Well-being
A significant aspect of aging well is feeling good about oneself, which includes considering cosmetic goals. Dr. Bohl suggests incorporating a daily retinol or retinoid into your skincare routine to reduce the appearance of fine lines and wrinkles. Consistent use of sunscreen also plays a vital role in preserving youthful-looking skin as you age.
6) The Essential Role of Restful Sleep
Last but certainly not least, providing your body with the rest it deserves is critical for both physical and mental health. Sufficient sleep on a nightly basis is recommended for optimal well-being now and in the future. Adults aged 18 and above should aim for a minimum of seven hours of sleep per night. If you feel your sleep routine needs improvement, conducting a wellness check can be helpful. Establishing a consistent bedtime and wake-up time, ensuring a supportive mattress, maintaining a cool sleep environment, and keeping the room as dark as possible are all factors that contribute to quality sleep. Additionally, avoiding caffeinated beverages late in the day can help prevent disruptions to sleep patterns.