While the health and fitness world seems interested in longevity lately, I thought it would be interesting to write about ageing.
Obviously there are markers of ageing, and these are the main focus of recent research into longevity – but there are also lots of symptoms of age too.
We can improve these symptoms of ageing by taking some simple, positive actions.
And, I’d guess that for most of us, these symptoms of ageing feel more immediately relevant than the markers associated with longevity.
So, what are the actions we can take if we want to improve our symptoms of ageing?
Improve Strength
I’m sure you knew this one would be at the top of the list – but maintaining, and improving, your strength provides benefits to your bones, muscles, hormones, mobility, balance, insulin sensitivity – etc.
Strength exercise actually affects both ageing biomarkers and many symptoms of ageing. It gives you a massive return on the effort you put in. I think it’s the closest thing to a magic pill that we have.
In fact, just one or two strength workouts a week will provide you with huge benefit.
Avoid Over Eating
It’s important that you’re getting the nutrition your body needs, but by avoiding over eating, you’ll reduce many digestive and inflammatory symptoms of ageing.
Do take note that this point isn’t suggesting significantly restricting your caloric intake. Remember that mortality risk tends to be a little better in people who are a little overweight, than those who are underweight.
Eat Omega 3
There are two essential fats which we must eat – omega 3 and omega 6. We need about 3:1 of omega 3:6 but omega 6 tends to be more easily eaten and most of us get close to 20:1. This promotes inflammation which can be linked to lots of symptoms of ageing.
Try to eat oily fish at least a couple of times a week. Remember that grass fed red meat and good quality eggs also contain decent amounts of omega 3 too.
Plant based omega 3 is also fine to include. Just remember that your body only converts a small amount of the plant based omega 3 into the other essential types – which usually means that what sounds like a great plant based source of omega 3 likely isn’t.
Increase Fibre
There’s so much research to show positive health outcomes from eating a good amount of fibre. Your digestive system and blood sugars will likely thank you, and there might be a reduced risk of several often age related chronic diseases.
Aim for 30g daily, but increase slowly if your current diet is a long way from this.
Sleep
Sleep quality often reduces with age, so don’t be afraid to add in a short nap (half an hour at most so you don’t get into too deep of a sleep and wake up groggy) if you’re not getting enough.
Sufficient good quality sleep is associated with slower cognitive decline, and people who get good sleep often have brains which appear up to 6 years younger on scans!
By focussing on these areas daily, you’ll likely feel some big changes in the way you feel and the symptoms of ageing that you experience. You might well also positively impact your longevity too.