Live Well to Age Well: Healthy Aging Tips

Live Well to Age Well How you age is partially determined by genetics but also by the lifestyle choices make along the way. Living well now means aging well later. It's all up to you! Age gracefully with healthy life tips from NorthShore University HealthSystem. you NorthShore University Health S ystem Anti-Aging Superfoods Berries are full of antioxidants which can help reduce the speed of cognitive decline. Fish contains omega-3 fatty acids which can help lower blood pressure, reduce the risk of heart disease TIP: Add 1 serving of blueberries or 2 servings of strawberries to your diet each week. and slow the progression of Alzheimer's disease. Olive oil contains antioxidants and healthy fats which can improve TIP: Salmon and mackerel are both high in omega-3s, as are budget-friendly sardines. heart and brain health. TIP: Include 1-2 tablespoons / in your diet each day. Stay Active and Energetic Exercise can: Exercise noW, reap the benefits later! COMBAT FIGHT IMPROVE REDUCE HEART CHRONIC MOOD OSTEOPOROSIS/ PROBLEMS DISEASES ARTHRITIS RISK Briskly walk, jog or do any o ther moderate to vigorous exercise for at least 30 minutes, 3-4 times/week. Mo Tu We Th Fr Sa Su REST WORKOUT REST WORKOUT REST An ideal week: This can dramatically decrease your risk for: CARDIOVASCULAR DISEASE DIABETES CANCER Health Checks your primary care physician annually. Stay up-to-date on vaccinations for influenza, tetanus and pertussis. See VFor everyone: Screening schedule and frequency will vary based on family history and risk factors. Be aware of your cholesterol levels. Women: Discuss scheduling a screening mammogram with your physician. A specific schedule will depend on your family history and overall health. After age 40: Men: Discuss scheduling a prostate cancer screening. Schedule at regular Schedule a intervals thereafter After age 50: colonoscopy at 50. unless otherwise directed by your physician. Just Quit! Less is More Quitting smoking at 30 or The nicotine in cigarettes narrows the blood vessels in the outermost layers of your skin. Research shows that having more than 3 drinks a day or 7 drinks a week younger CAN INCREASE THIS SPEEDS UP the skin's aging process. the risk for health REDUCES problems like: the risk of dying prematurely from smoking-related diseases DIABETES HIGH BLOOD LIVER PRESSURE PROBLEMS by more than in adults ages 65 and older. 90%. Get Your Beauty Sleep As adults age they produce less melatonin, the hormone that stimulates sleep. Chronic sleep deprivation can contribute to the development of Adults need roughly 7-9 hours of sleep each night. HYPERTENSION IRREGULAR HIGH BLOOD HEARTBEAT PRESSURE While you sleep, the body and brain repair and replenish. Heart and blood Immune system Metabolism vessels repair and heal strengthens & hormone levels balance Sleep Better Be engaged & keep activity levels up during the day. Get at least 2 hours Avoid large or of sun during the day to regulate melatonin levels. spicy meals 3 hours prior to sleep to avoid indigestion. Sources northshore.org agingcare.com cnn.com psychologytoday.com niaa.nih.gov cancer.gov mayoclinic.org health.com health.harvard.edu