10 Essential Steps for Healthy Aging Without Medications or Caffeine Addiction
Are you concerned about the aging process?
Did you know the average adult takes 4 prescription medications?
Do you look at pictures of your high school and/or college peers and think to yourself, do I look that old???
Do you rely on caffeine to get through the day?
As my big 5-0 looms nearer and I watch my family, friends, and patients age, my health mantra has become “to age with grace and dignity”. Just because you are getting older does not mean that you need to accept that slowing down is normal or that “I just cannot do that anymore”. It is possible to live an active and fulfilling life throughout your golden years. When I read Buettner’s Blue Zones book (where people live longest and are the healthiest), one thing that really stood out to me was that these folks were still sexually active; most people in this country assume that as we age, it is normal for sex to just get flushed down the toilet as their numerous ailments rise to the forefront.
I am here to tell you that with some effort and focus on the 10 essential steps for healthy aging, it is possible to stay active, feel energetic, and preserve your brain health. Earlier this year, a new patient named Mary Jo came to see me because she was just not feeling as well as she thought she should for someone who had just turned 63 years old. She had noticed increased sluggishness. Her kids and husband had commented that her memory was not as sharp as it once was. In addition, she had started to notice some diffuse aches and pain. She wasn’t on any medications and did not have any specific health conditions like diabetes or high blood pressure. Her goal was to feel more vital, restore the spring in her step, and have an anti-aging plan in place. During her first appointment, I ordered some lab work. At her second appointment we reviewed the lab work and came up with a tailor-made anti-aging care plan. She worked with my health coach Jaclyn to implement some of my recommendations. 3 months later she came in for her 3rd appointment where we reviewed some repeat blood work and she reported that she felt as good as she did in her twenties! She had a spring in her step, free of the former nonspecific inflammation. Her family was impressed with her memory recall again. She was sleeping great and feeling sparky after implementing my recommended strategies and had even lost a few pounds.
The following 10 essentials for healthy aging were the steps Mary Jo focused on to restore her youthful verve:
1. Just Eat Less: after about age 45, your body does not need as many calories. A recent study showed that subjects who reduced their calorie intake by 30% lived longer and even avoided some age-related diseases. Focus on eating until you are about 80% full.
2. 16 Hour Overnight Fasting: one easy way to eat less overall is to practice intermittent fasting (IF). This type of fasting improves digestion by allowing rest and recovery so your body can divert the energy used for digestion for repair instead. It helps regulate hormones like insulin and growth hormone that impact aging and weight. So, eat dinner a little earlier and eat breakfast a little later. If 16 hours sounds like too much for you, start with 12 hours and slowly work your way up to 16; your body will adjust. If you crave a caffeinated drink on rising, try to drink it plain and skip the milks and sweeteners.
3. Focus on Gut Health: Approximately 70% of the immune system resides in the gut. As you age it is critical to cultivate a healthy microbiome. When the microbiome is not balanced, you are at risk for leaky gut syndrome which can lead to inflammation, not only in your GI tract, but can also impact your joints, skin, mood, and hormones. It is possible that many health issues we associate with aging are a result of a messed-up microbiome. Eat fresh, organic, unprocessed food, and avoid antibiotic- and hormone-riddled animal products. Feed your body prebiotics (garlic, onions, leeks, asparagus) and probiotics (fermented foods) every day. Take probiotics supplements. Sleep, hydrate, and meditate. Avoid antibiotic usage whenever possible. Find alternatives to antacids. Many lifestyle habits that promote general wellness are also key for gut health and immunity as you age.
4. Cut Sugar: If you make only one change, this is a biggie. Sugar weakens the immune system and contributes to diseases such as diabetes, heart disease, cancer, and dementia. Sugar hides in many processed foods. Start by eliminating the obvious: cereal, cookies, candy, soda. When you need something sweet, enjoy berries or an apple. If you struggle with sugar cravings, please bring that up at your next appointment as there are various supplements that may help curb these cravings.
5. Increase Sleep Quantity & Quality: Most people do best with 7-9 hours per night. High quality sleep is a critical anti-aging strategy. Some signs commonly associated with aging are actually sleep deprivation in disguise. Work with a health coach to learn how to set yourself up for a good night’s sleep. Daytime habits are integral. Morning meditation and daytime cardio make it easier to fall asleep at night. Morning sunshine keeps your circadian rhythm in sync with nature. If you sleep poorly, toxins build up in the brain which can cause brain fog and make you feel off-kilter. <Check out my other blogs on insomnia and sleep hygiene here.>
6. Move Your Body Daily: Exercising as you age is about more than intense gym workouts—it’s about moving as much as possible every day, all day. Park at the far end of the grocery store; walk instead of drive; walk or stretch during your lunch break. More movement means less stress and depression, higher-quality sleep, improved immune resilience, and reduced risk of chronic disease. As you get older, place more emphasis on frequency vs heavy exertion. Your goal is to maintain strength and mobility and prevent injury because your capacity to heal naturally declines over time. The key is to adapt as your body changes. Be open to gentler workouts and if something hurts, do not do it. Sounds obvious, but many of us are inclined to ignore pain and push through; that mentality does not resonate with healthy aging. Consider biking or swimming. It is more important to preserve than to push. You need your muscles and joints forever, so think twice before wearing them out. Being nimble at 90 depends on how you take care of yourself now.
7. Limit Alcohol: As we age, our capacity to process alcohol decreases. Alcohol is hard on your body in many ways, but its interference with sleep is most problematic. If you are not rested, your body craves more sugar and carbs for quick energy; you may find yourself too tired for movement, and then overdo the caffeine which becomes a vicious cycle because it screws up your sleep even more. My general recommendation is to imbibe in extreme moderation (meaning one beverage a few times per week) or better yet, none.
8. Stay Hydrated: The thirst signal can fade as we age. Dehydration can manifest as fatigue, irritability, headache, lack of concentration, feeling unable to cope, and brain fog. Everyday drink at least 8 glasses of filtered water. Drinking over the course of the day is a more effective strategy. Avoid soda, fruit juice, energy drinks, and excessive coffee. Tea counts towards hydration. If you don’t love water, infuse it with mint or citrus; make a pitcher or fill a large jar and leave it in the fridge. <Read my blog on hydration here.>
9. Embrace Your Social Circle: In certain phases of life, there is no shortage of community; but as you get older, you may not have a readymade social network anymore. You might need to make some extra effort to foster important relationships and cultivate new ones. Studies show that without social support, we age more quickly; with plenty of social engagement, the risk of dementia drops. I mentioned the Blue Zones earlier; in these areas communal living is a common theme. Consider socializing as a wellness practice and determine what you need to change so you can spend more time with people you enjoy. Building a strong, loving social structure around you is integral for aging with grace and dignity. It provides a cushion when life’s challenging transitions inevitably happen.
10. Have a Sense of Humor About Aging: Aging well involves releasing habitual pleasures: sweets, alcohol, fried foods, and complaining. Find a way to cultivate gratitude and accept changes that are beyond your control. Try to view dietary changes as an opportunity to include healthy options you do enjoy. Develop an appetite for learning, nature, and meditation. Be generous with yourself. What feels good, creates excitement, and motivates you? Friends? Classes? Instruments? Hot baths? Watching the sunrise and/or sunset? Saunas? Massages? As you move into a way of living that supports you, welcome indulgences that support health-affirming practices. Ideally these practices include laughter. Most of us take life way too seriously. Embrace the changes that come with age, nurture your body and mind, and smile at the humbling aspects.
With these strategies in place, now you can let go of the worry that bad genes are your destiny. Lifestyle choices have a tremendous impact on your aging process; how you age is up to you and it is never too late to start aging well. Don’t get hung up on changes you wish you would have made earlier. Any improvements you start making today will make a difference at some point in your health journey whether it might be to strengthen your immunity, increase energy, or age better immediately. Please contact me today if you would like to discover some fundamental keys for healthy aging, like Mary Jo did in a few short months.
Rachel Oppitz, ND
