The 7 tips for active aging: taking care of yourself starts with you

The term active aging is heard more and more, but what exactly is it? The World Health Organization (WHO) defines it as a process of optimizing opportunities for health, participation and security to improve the quality of life of people as they age. Thus, it promotes empowerment and involves older adults in biological, social, economic, cultural and civic aspects, individually and collectively.

Changes inherent to age, possible environmental and psychosocial risks are also taken into account, to promote and maintain functional capacities that allow greater well-being when reaching old age.

• What are the four pillars of active aging?
• Key habits to achieve active aging
• Other guidelines and tips for healthy aging
• Beneficial supplements for active aging

What are the four pillars of active aging?

• Physical and mental health: when the mind and brain are exercised and in shape, the quality of life is always better.
• Participation in society: social participation allows the elderly to feel accepted and accompanied. Active aging combats isolation and loneliness, keeping them involved and living a more dynamic life.
• Safety: falls, burns and poisoning are the cause of a large part of the accidents that affect older people, so information and caution are essential at this time.
• Promote learning throughout life: learning helps keep the mind active and alert, which would also help slow cognitive decline.

Key habits to achieve active aging

1. Practice daily exercise

Walk for at least 30 minutes straight every day, at a pace adapted to your abilities, and look for one or more more intense activities that motivate you and allow you to move your body, heart and mind.

2. Eat a healthy and balanced diet

Based on the consumption of whole grains, fruits, vegetables, legumes, nuts, seeds, white meat, fish, eggs and extra virgin olive oil.

3. Contact nature

Spending time in nature is very necessary, as it acts as an injection of energy that helps protect us against stress and cardiovascular, respiratory, mental and muscular diseases.

4. Protect your mental health

Learning to manage stress, establishing goals and priorities, focusing attention on positive things and looking for pleasant distractions.

5. Try to have healthy social and family relationships.

Based on honesty, trust, mutual respect and good communication.

6. Take care of your night's rest.

It is important to try not to think about worries when we go to bed so we can sleep deeply, have a light and non-stimulating dinner, put aside electronic devices two hours before going to sleep, create a comfortable environment and seek support if necessary to achieve this.

7. Fight loneliness.

Never isolate yourself, practice self-care, sign up for classes, look for new hobbies, go to civic centers or use apps to address loneliness in an effective and relaxed way.

Other guidelines and tips for healthy aging

Now you know what to do to age like a kid, but: what things should you stop doing? It would be especially advisable to put aside those habits that accelerate aging, such as:

• Avoid exposure to the sun without protection, do not sunbathe between 12 and 4 p.m., and always use a sunscreen appropriate for your skin type, reapplying it often.
• Avoid toxic habits, since alcohol and tobacco are directly related to cellular oxidation and many serious pathologies. Always prioritize a healthy lifestyle.
• Lack of sleep: Getting enough sleep helps repair body tissues, decreases stress, improves mood and performance, and reduces the risk of heart disease.
• Not drinking enough water: mild dehydration affects the functioning of the body and can cause urinary infections, kidney stones, and even kidney failure or more serious problems.
• Constant stress considerably increases the risk of suffering from heart disease, mental illness, diabetes, obesity and other chronic pathologies.
• Abusing ultra-processed foods, refined fats and added sugar is associated with internal inflammation, excess body fat, some types of cancer, circulatory problems, emotional discomfort and digestive symptoms.

Beneficial supplements for active aging

There are some dietary supplements that can make a difference in your level of well-being during the aging process, which we talk about below:

• Collagen with Magnesium: Collagen is the main component of the connective tissues that make up tendons, ligaments, skin, hair, teeth, bones, muscles... What is collagen for, then? It performs many important functions in the body, such as providing structure to the skin or strengthening muscles, bones and joints to prevent deterioration. Thus, supplementation with Collagen with Magnesium provides the raw material necessary for the maintenance of tissues, helping to preserve their condition and, therefore, the quality of life.
• Magnesium: the benefits of magnesium are, nothing more and nothing less, helping to maintain normal nervous, immunological, cardiovascular and metabolic function. But how to take magnesium? Depending on your regularity in going to the bathroom or whether you suffer from digestive symptoms such as reflux or heartburn, there are different sources of magnesium with their own digestive characteristics that make them appropriate for one person profile or another. Choose yours!
• Cod Liver Oil: these pearls have an antioxidant and moisturizing effect, thanks to nutrients such as Omega 3 and vitamins E, D or A. Taking one with each main meal helps cardiovascular health, fixing calcium in the bones and reduce microinflammation.