Three Simple Lifestyle Changes that Can Keep You Feeling Young

Most of us would love to stay young forever, but short of finding the fountain of youth, it’s true that aging is inevitable. Still, there are some effective ways that you can remain in good health even into your twilight years since the senior citizen population is the fastest growing demographic in the United States. With one in five American residents being of retirement age by 2030, these practices will soon become more important than ever.

Fortunately, feeling young and remaining healthy isn’t really rocket science. It requires dedication, to be sure, but it’s also fairly simple. If you embrace the following three lifestyle changes, you’ll be able to delay many of the negative effects we associate with growing old for many years to come.

Prioritize your sleep.

Although adults need at least seven hours of sleep per night to support overall health and well-being, a recent study conducted by the National Sleep Foundation revealed that 45 percent of Americans say poor or insufficient sleep affected their daily activities at least once in a given week during 2014. Despite the fact that the average American might technically receive enough sleep, the amount of sleep we get doesn’t seem to be of excellent quality.

There’s also a link between poor sleep and poor health. That same study found that 67 percent of those who experienced poor or insufficient sleep also reported they were in “only fair” or “poor” health. Insufficient sleep has been connected to the development of cardiovascular disease, diabetes, obesity, and countless other health problems.

Getting enough sleep can help you feel better, but it can also help you look younger. If you want to remain in a youthful state of mind, getting enough sleep is essential. Sticking to a regular sleep schedule, evaluating your sleep environment, and creating a bedtime ritual can all promote an easier night’s sleep. You should also refrain from working in bed, as this can trick your brain into being more active and awake. If you constantly feel exhausted and are unable to get a good night’s sleep, you may want to speak with your doctor about participating in a sleep study, switching your medications, or other treatment options.

Get moving and grooving.

Despite our nation’s obesity problem, Americans are arguably obsessed with weight loss. Certainly there are health risks that can result from being overweight or obese (like heart disease, stroke, diabetes, cancer, and premature death), but contrary to popular belief, wearing a larger size doesn’t inherently mean that you’re unhealthy. The number on the scale or your BMI won’t tell you everything you need to know about your physical well-being. In many cases, your level of activity is a much better indicator of overall health.

Shockingly, the average person spends 12 hours sitting down every day. It’s no real surprise, then, that less than five percent of American adults participate in 30 minutes of physical activity on a daily basis. Those statistics are disheartening when you consider that one recent study found that regular exercise can actually keep your body looking and functioning like someone 30 years your junior. Ultimately, you have to move if you want to maintain both your health and your independence as you age.

The key is finding a physical activity you actually enjoy. If you aren’t a natural gym rat, you don’t have to force yourself to spend hours running on the treadmill. Instead, swim some laps in a community pool a few times a week, or sign up for dance lessons with your significant other. When you have a great time while you work out, you probably won’t even notice all the calories you’re burning or all the ways your health will start to improve.

Decrease your vices.

Most people realize that having a healthy and balanced diet is one good way to stay young, but those terms might mean different things to different people. Even if we know the kinds of foods we should be eating, data shows that approximately 75 percent of Americans have eating patterns that are low in fruits, vegetables, dairy and oils. On the flip side, most Americans exceed dietary recommendations for added sugars, sodium, and saturated fats.

But even if you do manage to embrace a more nutritious way of living, some individuals might use their healthy eating habits as an excuse to indulge in other behaviors that are known to have negative effects on our bodies. For some, this might be excessive alcohol use, which data shows shortened the lives of the 88,000 people who died from alcohol abuse from 2006 to 2010 by an average of 30 years. For others, smoking cigarettes might be their vice. Even though we know that cigarette smoking is the top leading cause of preventable death in the US, approximately 14 percent of Americans over the age of 18 smoked in 2017.

This isn’t to say that you can never enjoy chocolate candy again or that you have to give up your weekly glass of red wine from your favorite liquor store for good. In fact, some studies have found that moderate red wine consumption may lower heart disease risk, and many experts consider dark chocolate to actually be a health food. What it does mean is that it’s a good idea to take an honest assessment of any vices or addictions you have in your life and to make an effort to decrease their presence and their control. You might very well experience improved physicality, mental clarity, and increased lifespan as a result.

Ultimately, there’s no way to escape growing older. But you’ll be more likely to age gracefully and in good health if you make these simple lifestyle adjustments sooner rather than later.