The Secrets of Healthy, Happy Ageing
Statistics show we’re living longer – and statistics also show that it’s never too late to make the simple lifestyle changes that might help make those extra years happier and healthier.
Take regular exercise
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Going for a brisk walk or a gentle jog every day reduces stress levels, increases feelings of wellbeing, reduces muscle tension and increases fitness, flexibility and strength.
“Regular exercise also boosts immunity,” reveals Dr Sarah Brewer, Medical Director of wellbeing brand Healthspan. “However, avoid over-doing things as physical stress suppresses immunity and increases the risk of developing cold or flu symptoms.”
If activities you once did without thinking, such as climbing stairs or standing straight, are becoming increasingly difficult, you should incorporate strength training into your daily routine. “After the age of 40, our bodies become less efficient at making the hormones that are responsible for muscle maintenance,” explains personal trainer Nicola Addison.
“A combination of good nutrition and strength training – such as squats, lunges and push-ups – helps keep muscles strong. If your muscles are going to do their job properly, they need to be challenged.”
Stay calm
As we get older, stress takes its toll on mental and physical health. When you’re feeling stressed, try deep breathing. With your hand placed on your stomach, breathe in through your nose and out through your month – you should see your hand moving with each deep breath.
Taking regular exercise helps reduce stress levels – but it’s even more effective when combined with relaxation. “Implementing a programme of personal wellness with appropriate exercise and relaxation periods can benefit health and improve immunological fitness,” says Dr Ross Walton, an immunologist from AIG.
There are also several herbal remedies that can help relieve anxiety, including avena sativa, the active ingredient in A.Vogel AvenaCalm (£10.50). In addition, B vitamins – which are found in wholegrain breads and pastas, dairy products, beans, lentils and dark leafy vegetables – can also play a part in stress relief.
“Also,” says Dr Meg Arroll, psychologist with Healthspan, “try and watch your thinking styles. Panic starts in the mind so try to avoid fearing the worst will happen or misinterpreting harmless comments or actions.”
Sleep well
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Sleep is just as important nowadays as it was when we were in our bed-loving teenage years! However, for many of us, enjoying a good night’s sleep is proving slightly more elusive these days.
If you’re finding it difficult to sleep, try relaxing in a bath filled with Magnesium Flakes Bath Soak (£9.95, www.healthspan.co.uk) and take A.Vogel Dormeasan® (£10.50) before going to bed.
“Don’t look at your phone or laptop for an hour before you hit the hay,” advises Rob Hobson, nutritionist and author of The Art Of Sleeping. “Create the perfect sleep oasis by keeping your bedroom dark, quiet and clutter-free and avoid food and drinks that can disrupt your sleep, such as coffee, alcohol and rich meals.
“And take more exercise. Exercise relieves anxiety and stress, which are both barriers to sleeping well, and can also increase the amount of time in deep sleep, which is the restorative stage of the sleep cycle.”
Look after your immune system
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With age, the immune system weakens, leading to a higher risk of illnesses and diseases. Convince your immune system it’s still young and powerful with a diet packed full of nutrients to strengthen your body’s natural defences.
“Such nutrients include zinc (nuts, seeds, turkey); vitamin C (red peppers, berries, citrus fruits); and iron (red meat, lentils, beans, peas and chickpeas),” explains nutritionist Rob Hobson.
“Selenium, which is found in brazil nuts, salmon and mushrooms, supports immune function but also stimulates the production of the antibodies and ‘killer cells’ which fight bacterial and viral infections.”
Spending time outside also supports your immune system by giving you the opportunity to breathe fresh air while also topping up your body’s levels of vitamin D. During winter it is recommended we supplement with a vitamin D3 supplement. Public Health England therefore recommends that we all take a daily 10mcg vitamin D supplement during the colder months of the year. Healthspan’s new ImmunoVit Super C & Super D Plus, (120 tablets, £11.95) is a combination of four immune health ingredients: vitamin C, vitamin D, vitamin B12 and zinc.
Keep moving
To reduce the risk of osteoporosis, which causes brittle bones, it’s important to include calcium-rich foods in your diet – and to take regular exercise. “High impact activities such as aerobics, netball, dancing, tennis, jogging and skipping are best,” says Dr Sarah Brewer.
“In addition, non-weight-bearing exercises such as stretching and swimming can help as they cause slight bone-bending, triggering the bone-strengthening process. However, any activity is useful, including walking, climbing stairs, doing housework and gardening – activities which also strengthen muscles, reducing your chances of falling.”
Pic: Shutterstock
And don’t let painful, aching joints and muscles stop you taking regular exercise. “It’s important to maintain mobility,” stresses Dr Brewer. “If you have a condition such as arthritis or chronic back pain, ask your doctor or physio how to manage movement so you don’t seize up.”
Dr Brewer also suggests using turmeric as pain relief. “This spice contains a powerful antioxidant which helps reduce pain and swelling in inflamed muscles and joints,” explains Dr Brewer who recommends taking a supplement such as Healthspan Opti-Turmeric (£10.95).
“Glucosamine, bromelain, ginger and rosehip also have beneficial effects against muscle and joint pain and inflammation,” Dr Brewer continues. “These are all included in Healthspan’s new Love Your Joints supplement (£19.95), which also contains Opti-Turmeric.” Available via Healthspan.co.uk and Boots.com.
Moira Chisholm
I'm the Health Editor on My Weekly and am always interested to hear what's new in this fascinating field. I also deal with the gardening, shopping pages, general features, our website content and the Ask Helen problem page. I have a special interest in Christmas content because I'm on the team for Your Best Ever Christmas Magazine, too!
