At 72, I can confidently say that life only gets better when you take care of your health, mind, and spirit. While aging is inevitable, staying youthful and vibrant is all about choices. Over the years, I’ve cultivated habits that have kept me feeling strong, energetic, and happy. Here are my top 10 secrets to staying healthy and youthful:
- Move Every Day
Whether it’s a brisk walk, a dance session in my living room, or a quick yoga flow, daily movement is non-negotiable. Movement keeps your joints supple, your heart healthy, and your energy high. - Eat the Rainbow
I’m not talking about Skittles! My meals are packed with colorful fruits and vegetables. Each color brings different nutrients to the table, supporting everything from my immune system to my skin health.
I’m not talking about Skittles! My meals are packed with colorful fruits and vegetables.
Also, I highly recommend Time Restricted Eating. This is a type of eating pattern where you limit your food consumption to a specific window of time each day, typically between 6 to 12 hours, and fast for the remaining hours. The concept is rooted in the idea that aligning your eating with your body’s natural circadian rhythms can improve health.
Here’s how it works:
a. Eating Window: You choose a period during the day to eat all your meals. For example, I have a 6-hour window where I eat from 1:00 PM to 7:00 PM. During this time, I eat as usual (but I always think about “what” I am eating – focusing on eating nutritious food is easier this way).
b. Fasting Window: Outside of the eating window, you fast. This means you avoid consuming any calories, though water, herbal teas, and black coffee are generally allowed.
Time Restricted Eating
- Hydrate Like It’s Your Job
Water is the elixir of life. I start my mornings with a cup of hot water and lemon, to front-load my hydration. Always keep a container of water available to sip throughout the day. Drink a cup or two of water before you start any meal.
Staying hydrated improves digestion, keeps my skin glowing, and boosts my energy.
Practical Tips for Staying Hydrated:
- Drink Small Amounts Frequently: Older adults often lose their sense of thirst, so drinking water consistently throughout the day is key. Also, drink large amounts of water several times.
- Incorporate Hydrating Foods: Fruits and vegetables like watermelon, cucumber, and oranges contribute to hydration.
- Limit Dehydrating Drinks: Reduce consumption of caffeine and alcohol, as they can have diuretic effects.
- Keep Water Accessible: Carry a water bottle or keep a glass of water nearby as a reminder to sip.
- Laugh Often
Laughter is truly the best medicine. Laughter reduces stress, boosts the immune system, and even improves heart health. I advise sharing a laugh with friends, watching a funny movie, or reminiscing about cherished memories as this can brighten any day. It’s a reminder that joy can be found in the small, unexpected moments of life. As we laugh, we not only feel younger but also build stronger bonds with those around us, proving that a good laugh truly is the best medicine for the soul. - Keep Learning
“Keep learning” is a powerful mantra, that I subscribe to, as it keeps the mind sharp and the spirit youthful. Engaging in lifelong learning—whether through reading, taking up a new hobby, or joining a class—stimulates brain activity and helps preserve cognitive function. It’s never too late to learn something new, from mastering technology to exploring a creative passion like painting or gardening. Staying curious opens doors to social connections, boosts confidence, and brings a sense of purpose. Learning doesn’t just add years to life; it adds life to years, proving that every stage of life is an opportunity to grow. Before falling asleep every night, revisit what you learned that day, and congratulate yourself.
With every breath of fresh air, time in nature promotes well-being
- Spend Time in Nature
Spending time in nature is especially beneficial for you and me, it is a gentle way to stay active, reduce stress, and connect with the world around us. Simple activities like walking in a park, gardening, or sitting by a lake can improve mood, lower blood pressure, and support joint and heart health. Watching a sunrise, birdwatching, or even enjoying a picnic with family can be soothing and uplifting, fostering a sense of peace and connection. For those with mobility concerns, visiting botanical gardens or enjoying nature from a shaded bench provides the same calming effects. With every breath of fresh air, time in nature promotes well-being and a renewed appreciation for life’s beauty, no matter your age or activity level. - Build Strength
I make it a point to lift weights or do resistance training weekly. It keeps my muscles strong, prevents falls, and helps me maintain independence. Strength training, whether through light resistance exercises, yoga, or simple activities like carrying groceries, helps preserve muscle mass, improve balance, and reduce the risk of falls. Beyond physical benefits, building strength fosters confidence, resilience, and a sense of accomplishment.
If you want to keep it super simple, before you brush your teeth (or perform any other activity you do every day without fail) do as many pushups, squats, and jumping jacks as you can.
Investing in your strength today ensures you can continue to embrace life’s adventures tomorrow.
Beyond physical benefits, building strength fosters confidence, resilience, and a sense of accomplishment.
- Sleep Like a Baby
This is a key to feeling refreshed, energized, and healthy at any age. Quality sleep helps the body repair, strengthens the immune system, and keeps the mind sharp. I establish a calming bedtime routine for myself, such as reading, meditating, or sipping herbal tea, this promotes restful sleep. Creating a peaceful sleep environment by minimizing noise and keeping the room cool and dark also makes a big difference. Prioritizing rest ensures you wake up ready to embrace the day with vitality and a clear mind, proving that great days start with great nights. - Stay Tech-Savvy
Who says seniors can’t use technology? I use my smartphone to connect with loved ones, stay informed, and even meditate with apps. Staying updated with technology enhances independence, whether it’s managing finances, shopping online, or exploring health resources. Embracing technology may feel challenging at first, but it keeps the mind active and fosters a sense of achievement. With each click, tap, or swipe, staying tech-savvy keeps you connected to the modern world and all it has to offer. - Indulge in Life’s Pleasures
Life is about balance. Make certain to include doing activities that you truly enjoy every week. ALso, treat yourself occasionally. I enjoy my favorite dessert every now and then (once or twice a week)—it keeps me happy without compromising my health.
Conclusion
Aging doesn’t have to mean slowing down. With the right habits and mindset, you can stay healthy, youthful, and full of life at any age. Start small, be consistent, and remember—every step counts towards a better you.
