How Much Time Does 2 Year Old Need To Sleep Healthy Aging: How to Improve Your Lifestyle in 30 Days

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Healthy Aging: How to Improve Your Lifestyle in 30 Days

The constant search for the “fountain of youth” has been going on for years and years in different cultures, and today the search continues.

The reality is that we actually begin to age from birth and with the incidence of obesity in childhood and adolescence, plaque build-up in the blood vessels and other health problems appear in younger and younger individuals. So much so that, for the first time ever, life expectancy is falling, so some young people today are not expected to live as long as their parents.

So how you treat your body throughout your life will determine how healthy you will be in your youth and later in life.

So what is the answer to the questions about healthy aging and longevity? Is there anything that can really help?

No matter what you have done in your life up to this point, there is hope for improvement. With current advances in anti-aging research, you can start making changes today that can lead to a healthier lifestyle that will help you reverse the not-so-healthy choices of years past.

Here are 5 ways to make changes for healthy aging:

1. Quit smoking. I know it’s easier said than done, but smoking will shorten your life and reduce your quality of life, especially as you get older. Lung cancer, COPD and other lung diseases, heart disease and cardiovascular disease are the leading causes of death. Did you know that after 48 hours of not smoking, many symptoms disappear and your body begins to heal the damage done? If you’ve been a smoker for most of your life, you’ll be at increased risk, but you can drastically reduce your chances of getting the disease by quitting today.

2. Get enough sleep. Much of our body’s restorative and regenerative processes take place during sleep. By getting 7-9 hours of sleep each night, your body has a chance to recover from all the stressors it is exposed to and restore its natural balance. The older we get, the slower our body recovers from the things we took in stride in our younger years. So go to bed an hour earlier, your body will thank you for it.

3. Eat a balanced diet and take supplements. Nutrition plays a key role in healthy aging and longevity. Ensuring you get enough protein, minerals and vitamins while reducing the amount of animal fat you eat will help your body stay fit. In North America, the average person consumes far more animal fat, sodium, and sugar than is healthy. This is why obesity is a major health problem in our culture. If you’re overweight, aging is less gentle because the extra weight puts a strain on your joints, endocrine system, and heart. To live a long and healthy life, you need to get your weight back into a normal range and ensure you are getting the right nutrition.

4. Daily exercise. As you age, your bones begin to lose density and you lose muscle mass. One way to combat this process is to stay active. Weight-bearing exercise such as walking has been shown to help reduce bone and muscle loss, so you should enjoy daily walks to stay healthy. Not only will this help your bones, but your cardiovascular system as well. As you get fit, increase the intensity of your exercise. Maybe hiking is a good option. Cycling and swimming are also excellent forms of cardiovascular exercise that are easier on your joints than running. No matter what you decide to do, the important thing is to just get up and start moving if you want to enjoy your current and/or older years.

5. Keep your brain fit. No matter how healthy your body is, if you haven’t kept your mind active, you won’t enjoy your later years. One of the biggest mistakes people make in retirement is not being able to do tasks that require problem solving and memory. Solving the daily crossword in the local newspaper, puzzles or other strategy games. Take up a hobby that requires you to use your brain. Woodworking is a hobby that for some is not only relaxing, but also requires planning and assembling objects. Sewing and crafts also offer the same benefits. Take supplements that are designed to support brain health. Ginkgo, flax, flaxseed and a wide variety of other natural ingredients are known to support brain health.

No matter what your current health status is, it is possible to be healthier and fitter. Make one change a day toward your health and longevity goal and you’ll find yourself feeling younger every day in just a few short weeks.

Here’s the Healthy Aging Profile I’d like you to fill out to see where you stand. (Rate yourself on a scale from 1 to 5)

1=Never 2=Rarely 3=Sometimes 4=Often 5=Always

1. I have an exercise plan or physical activity program that I follow to stay physically fit

2. I eat healthy and have a positive attitude and expectations of life

3. I regularly sleep 7 to 9 hours at night and fall asleep easily

4. I take supplements and vitamins daily for a healthier heart, brain and body

5. I avoid smoking cigarettes or passive smoking

6. I receive regular physicals and blood tests as part of my personal health plan

7. I keep my weight in a healthy range with a BMI of 25 or less (see BMI calculator)

8. I regularly relax and de-stress to avoid internalizing negative emotions

9. I follow specific medical advice for any illness or disease I have and focus on the upside rather than the negative complications

10. I have a network of friends and/or relatives for emotional support, fun and camaraderie

11. Well, how did you do? What is your total score?

People with the best healthy aging profile will tend to rank as a 5 for each of these questions. Don’t worry if you don’t have all 5, you can improve your score and your healthy aging profile in each of these areas.

If you want to do something to improve your lifestyle, then the best time is now. Just pick 1 area where you don’t have a 5 and commit to working on that 1 item for the next 30 days. Write down what you’re going to do to help in that particular area, and if you’re really serious about it, ask for an accountability partner to help you stick to the plan. Then I would like you to see what differences have appeared in your life.

Remember, pick 1 and GET STARTED TODAY!

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