It's no secret most of us want to live until a ripe old age. But the truth is, quality of life matters just as much, if not more, as longevity - after all, no one wants to go into old age suffering from poor health. That's why living a healthy lifestyle and eating foods that contribute to our overall well-being is essential for your health both now and later in life. Luckily, cardiologists have compiled a list of some of the best foods you can eat for better health in old age. Are you incorporating enough of these into your diet? Keep scrolling to find out.
Add Collagen to Your Favorite Morning Beverage
It is no secret that collagen is one of the best things that you can consume to help you retain a youthful look into older age. People are always looking for something, whether it is natural, like a supplement or plastic surgery, that will make them appear younger. While collagen is something that can help, it is hard to take the powdery substance at times. That is why you should consider putting it in your morning drink.
Whether you drink coffee or tea, you can add a spoonful of collagen to the drink. Although it will affect the texture, the flavor will remain pretty much the same - all while giving you anti-aging benefits!
Add Greens to Your Smoothies
Smoothies are a delicious way to start your day or a yummy option for a snack. They are already quite healthy just because of the presence of fruit. However, you can make them a superfood by adding some greens such as spinach or kale. Most of the time, you won't even really taste the difference, but it is a food to have in old age and to help with the aging process.
Just adding some greens can make sure that you have some vitamins such as fiber, zinc, calcium, vitamins A, C, and B.
Drink Lemon Water in the Morning
Detoxing is all the rage these days. People are spending endless amounts of money on juices and cleanses so that they can be healthier. This is a great lifestyle choice; there is no denying it, especially for those wanting to maintain their health while aging. However, there is an easier and less expensive way to detox, and all you need is a little lemon and some water. If you drink this first thing in the morning, you will be impressed with the results.
There are so many health benefits with lemon water. You can squeeze the lemon directly into the water or make a warm lemon tee with sliced lemons.
Have Protein With Every Meal
There is nothing more important than having a balanced diet. While carbohydrates are important and usually consumed more than other food groups, you will want to also make sure that you are eating enough proteins. Try to incorporate protein-rich foods in each of your main meals to help with anti-aging. What is the benefit? It helps to stabilize your blood sugar and pressure. You can eat foods such as chicken, fish, or lean meats.
If you are a vegetarian, then you can eat peanuts, tahini, sesame, or other nuts instead of meats, and you can still include plenty of protein.
Eat Brown Bread Instead of White Bread
It is no secret that bread is not the healthiest food available, regardless of whether you're aging or not. While it also is not particularly unhealthy, there are choices that can be made that will make it healthier. White bread is essentially devoid of nutrients, but brown bread or multi-grain bread is not. Since most people eat bread on a daily basis, consider switching to brown bread if you are looking for a healthier choice.
This is a good food for old age and for young age as well. This is something that can be adopted by people of all ages if they want to improve their health.
Add Cinnamon to More Meals and Drinks
Beyond its delightful taste, cinnamon offers a health boost and anti-aging benefits, particularly in balancing blood sugar levels. The spice, known for enhancing the seasonal flavor of apple cider and adding a unique touch to French toast, proves that something delicious can also be beneficial. People aren't always so lucky as to have delicious and healthy combined in one. Studies suggest that cinnamon has the ability to help regulate blood sugar, making it a valuable addition to a balanced lifestyle.
While there's ongoing exploration into whether cinnamon counters sweet cravings, its confirmed benefits make it a flavorful and potentially health-promoting choice and one that is easy to incorporate into different meals.
Eat Dark Chocolate
You probably didn't expect chocolate to be listed as one of the best things to eat for your overall health. However, some types of chocolate are actually extremely good for you. Dark chocolate, which has higher levels of cacao, is great as it provides you with antioxidants. Although it may not be quite as tasty as the milk chocolate alternative, the taste will grow on you, and you'll be happy with the health benefits.
The higher the level of cacao in the chocolate, the healthier it is for you. Start with 70% or higher and work your way up to the higher percentages.
Incorporate More Fermented Foods
If there is one thing lacking in many Western diets, it is fermented foods. They are usually consumed in non-western cultures and diets and come in many different shapes and forms. And their anti-aging benefits cannot be underestimated. Fermented foods contain all sorts of prebiotics and enzymes that help with digestion while also magnifying the nutrients in the foods that are fermented. Try kimchi, kombucha, kefir, fermented cabbage, or even pickles.
When looking for fermented foods, make sure to avoid foods that just seem sour and fermented (like many pickles). While they seem to taste the same as fermented foods, the process is not the same, so the health benefits are also not the same.
Roast Vegetables Instead of Frying
It is no secret that eating a lot of vegetables is good for your health, but you should also consider how you are cooking those vegetables. There are certain methods that reduce the overall health benefits of vegetables, and those should be avoided, especially if you're concerned about aging healthily. Deep frying is probably the worst method that you can use, while roasting is among the best. It enhances the flavor while also maintaining the health benefits.
The best part of this is that it is not only healthier for you, but it is also more flavorful and tastier. It sounds like a complete win-win!
Drink Green Tea Instead of Coffee
While coffee tends to be the go-to drink of choice for most people around the world, if you are conscious of your health as you get a bit older, then you should consider drinking green tea instead at times. While you don't have to replace the coffee entirely, at least switching your first cup of coffee for green tea in the morning can make a great difference in your life.
One of the main benefits of this is that you won't get the caffeine crash in the middle of the day while also providing lots of antioxidants and general anti-aging benefits.
Eat Meat in Moderation
While meat certainly has its fair share of health benefits, it has become one of the food groups that can be overconsumed in modern society. Although it is pretty tasty and hard to avoid at times, if you want to maintain your health into old age, consider cutting down on how much meat you eat. Eating meat in moderation can help to lower blood pressure. You don't have to eliminate meat entirely, but just reduce consumption.
Some scientists believe that humans are not supposed to be eating meat daily as our ancient ancestors did not have access to daily meat, and our bodies are not suited for that level of meat consumption.
Incorporate Fiber Into Your Diet
Incorporating fiber-rich foods into your diet is a crucial step for a healthy lifestyle. Beyond the physical benefits, such as reducing the risk of heart disease as you're aging, fiber plays a vital role in improving bowel health. Regardless of how much you exercise, a proper diet remains fundamental. Often neglected, fiber ensures regular bowel movements, an indicator of overall digestive health. Many fall short of the recommended 0.8 oz to 1.4 oz of daily fiber intake.
Boost your fiber with options like artichoke hearts and hummus for a savory twist, or opt for a fruity fix with a mixed berry smoothie enriched with chia seeds.
Prep Your Fridge With Healthy Snacks
It is no secret that some of the unhealthiest foods are consumed when you are snacking. You go to the fridge looking for something to fill your belly in between meals, and you don't know what to eat. That is when you end up eating random things that aren't so healthy, and that is why you should prep some healthy snacks like fruits and vegetables to have on hand at all times.
You will be impressed with how good you'll feel when there are endless healthy snacks at your disposal at any given time. Fruits, vegetables, and other goodies are all accessible and will help with your anti-aging goals.
Drink Seltzer Water Instead of Soda
You probably don't realize how much the things you drink affect your health. If you are drinking lots of soda each and every day, then you probably have high sugar levels and are consuming too many other artificial products. Instead of going for soda or even sugary juices, replace it with seltzer water. Most people don't drink enough water every day, and they also probably don't realize what a difference it makes to their health.
If you're also trying to lose weight, drinking more water may give you the illusion of being full and help you cut down on your calorie intake a bit.
Make Sure You Get Enough Vitamin D
Most people, aging or not, are deficient in Vitamin D. And while you may not think it is that big of a deal, it is actually quite critical to how your body produces serotonin as Vitamin D increases the rate. It makes sense when you think about it since most people are much happier on a sunny day than on a rainy or cloudy one. That is why you should try to keep your vitamin D levels high.
If you don't live in a sunny place to just go out in the sun for Vitamin D, consider taking a supplement to keep those serotonin levels up and your happiness high.
Use Coconut Oil to Brush Your Teeth
Coconut oil seems to be all the rage in recent years, and once you understand how useful and beneficial it can be for your health, your skin, and even your teeth, you will probably understand why. While you probably wouldn't think that brushing your teeth with an oil would be good for your teeth, coconut oil may surprise you. It is great for general mouth and teeth health, and keeps your teeth white.
You can add some to your toothpaste and brush with that, or you can use the oil-pulling technique to get the most benefits out of the oil. Regardless of which route you choose, incorporating coconut oil into your life will have anti-aging benefits.
Use Small Plates if You Want to Eat Less
While not everyone needs to lose weight in order to be healthy, having a good BMI is important for general cardiovascular health and overall health. Whether you feel the need to implement portion control or if you're just trying to eat a bit less, using smaller plates can help. The brain subconsciously feels the need to fill a plate, so if your plate is smaller, you will most likely eat less.
You can also try limiting the number of refills you give yourself. Maybe just one is enough, or a maximum of two if you are trying to maintain or lessen your weight.
Eat More Fruit as a Snack
Most people love fruit. After all, before sugary foods and artificial flavors and items were introduced into people's diets, fruits were the hardest and the rarest - and also the tastiest- things to come by. So why not have some yummy fruits sitting around your office space ready to be eaten as a snack instead of chocolate or other less healthy and more sugary items? Fruit at least offers some health benefits and serves the same purpose as other snacks.
You can cut up fruit each morning and make something of a fruit salad that can be eaten throughout the day. Just keep it in your office, and you'll be happy when you feel like having a snack.
Home Cook More of Your Meals
It is no secret that eating out is not the best choice for every day. Whether you are just trying to save money or on an anti-aging journey, cooking your food at home is usually the best option. After all, most of the foods in restaurants are not the healthiest choice. While you can order salads or healthy options, that is rarely what people do when they go to eat out.
Besides that, food that is prepared at home will almost definitely be fresher and cleaner than foods prepared in restaurants. And it is always better to have fresh food for your health.
Drink Lots of Water to Stay Hydrated and Buy a Reusable Water Bottle
While some believe soda and coffee suffice for fluid intake, the importance of regular water consumption cannot be overstated. Carrying water with you is the key to staying hydrated consistently. Purchasing bottled water each time can be costly, so invest in a reusable water bottle, available on platforms like Amazon or eBay for less than $20. Opt for a non-single-use bottle that can attach to your bag for convenience.
Making hydration accessible and cost-effective, a reusable bottle ensures you meet your daily water intake goals without breaking the bank, emphasizing the essential role of water in maintaining overall well-being.
Shower in the Cold
Most of the items on this list are pretty easily accomplished. They don't really require entire lifestyle changes. They are usually simple and relatively enjoyable things that can be done. However, this one might be challenging for some people. If you have the courage, taking a cold shower is great for improving general circulation and alertness - and does wonders for anti-aging. You can even notice pretty immediate improvements in your general health with this hack.
If you can't start out straight with the cold showers, you can also start with lukewarm and work your way up to the cold shower. Try it at least once!
Never Go to the Grocery Store While You're Hungry
Most people know that it is not a great idea to go grocery shopping on an empty stomach. Although you may think it could be nice because then you can snack while you go, it is not a great idea unless you want to buy way too much and things that you might not actually want later. When you're hungry, you're likely to go for anything, so you need to have a satisfied appetite before going shopping.
You will definitely buy too many things and end up spending way too much money if you go grocery shopping on an empty stomach.
Choose Stairs Over an Elevator or Escalator
Here, you have another simple lifestyle change that can be made to help with your health and in old age. If you see stairs next to an escalator, consider taking the stairs - you'll thank us for this once you start aging. It helps with cardiovascular exercise and health, and it only adds a few extra moments to the process. The same applies when there are stairs and an elevator. While it may be tempting to take the elevator, consider taking the stairs instead.
This can be done in your home and in public places. Everywhere offers emergency stairs, so you can take them (for at least some floors, depending on how high) to help with your health.
Get a Pet to Have Around the House
Whether you live alone or live with others, there are endless benefits to having a furry friend or a fur baby around the house. People may underestimate just how much having a dog or a cat can benefit people with their health and improve their happiness and quality of life. Besides endless cuddles and love, they also often cause a person to become more active and have a healthier lifestyle day to day.
Regardless of the price or adoption fees, you can't put a price limit on endless love and one of the sweetest creatures you will probably ever see and be lucky enough to have a part of your life.
Get Enough Sleep Every Night
As you age, one of the first things that you may notice is that you feel more and more tired. While you might have been perfectly happy and feeling good on just a few hours of sleep in your youthful days, things change as you get older. And your body knows how important sleep is and is telling you to listen. Make sure that you sleep around 7-8 hours every night.
Sleep is when your body can rest and heal. If you don't sleep enough, then your body will not have the time it needs to recuperate from the stresses of everyday life.
Walk to Get Your Groceries
If you live in a city or a place where it is possible to walk to the grocery store, then you should definitely start doing that. Whether you are young or old, getting a little more exercise is always a good choice. It is good cardiovascular exercise, but it can also be strengthening depending on the weight of your grocery bags. So why not start walking to the grocery store and kill two birds with one stone?
You can get healthy food to cook with at home and also check exercise off your list for the day. It will probably also save you time in the long run.
Run on a Regular Basis
While you may never have been able to understand the people who wake up at 5 am in the morning to get their daily run in, perhaps you will join them in their craziness once you understand some of the health benefits that go along with it. There are countless benefits for your cardiovascular health, and this is something that can help you in your older age. So whether you run in the morning or the afternoon, it's worth it.
Maybe the idea of running, in general, is a bit on the overwhelming side, but try to run in the evening to wind down after a long day's work instead of in the early morning hours.
Try an Online Workout Session for Free
Some people think that the only way to get healthy is to join a gym, spend a lot of money, and work out regularly. While that method may work for many people, it is not the only way to go about it. There are countless completely free resources where you can work out online with teachers for completely free. YouTube and other platforms offer daily sessions where you can follow along.
The excuse of "it's too expensive" no longer applies when you consider how many free programs are available to the general public in modern times. Our point is, your anti-aging journey doesn't need to break the bank.
Protect Your Skin With Daily SPF Use
Despite the reluctance many feel towards sunscreen application, it's actually one of the most crucial anti-aging tools out there. UV rays persist even on cloudy days, making sunscreen a year-round necessity. Pining for cloudy weather to avoid sunscreen is counterproductive, as UV rays are ever-present. Whether basking on a sunny beach or exploring a cloud-covered dreary day, SPF is crucial. While it doesn't offer 100% protection, consistent sunscreen use significantly reduces the risk of developing skin cancer in the long run.
Investing in this habit, with an average price of $10, becomes a small but impactful step towards safeguarding your skin health regardless of the weather.
Use a Standing Desk While Working
Although you may not love the idea of having to do your work while standing, it is one of the simplest things you can do to improve your posture and health and prevent back pain. People aren't made to be sitting in front of a computer all day, straining their eyes and their backs. That is why you should consider getting a standing desk so you can feel better throughout the day.
You don't have to stand the entire day while you are using the desk. However, it can certainly help to at least offer you the ability to alternate between sitting and standing.
Wear Breathable and Comfortable Clothing
Prioritizing comfort over tight-fitting clothes not only contributes to a relaxed style but also promotes increased daily comfort for your body. While the trend of accentuating curves with skin-tight clothing is popular, it may not be the best choice for overall well-being. Tight clothes can make your body work harder to perform basic tasks like breathing. Opting for comfortable options such as loose-fitting jeans or cozy sweats allows your body to breathe and function without unnecessary strain.
Embracing comfortable clothing enables your body to focus on more important tasks, enhancing your overall daily comfort and well-being. But that doesn't mean that the clothes have to be unfashionable. You can find a perfect combination.
Make Movement a Part of Your Daily Schedule
Prioritizing physical activity is among the most effective ways to maintain overall health and anti-aging. As adulthood and real-life responsibilities take center stage, finding time for the gym or extracurricular activities becomes challenging. The solution lies in improvisation and incorporation of physical activity into your daily routine. For desk-bound individuals, a mere 5-minute walk every 2 hours falls short. Opt for alternatives such as taking the stairs instead of the elevator at work or walking to the corner store instead of driving.
Just moving for about 20 to thirty minutes a day will make a huge impact on your overall health, and you will be happy with the short-term and long-term benefits.
Make Your Own Repairs Around the House
The prevailing trend of outsourcing household chores through apps like TaskRabbit is simplifying life, but there's value in tackling simple tasks yourself. With a brief YouTube tutorial, you can gain confidence to handle tasks from fixing bathroom cupboard hinges to cleaning gutters. Beyond the financial savings, the investment in self-reliance pays off as you stay active, avoiding extended couch sessions. Taking charge of minor repairs not only saves money but contributes to a sense of accomplishment.
In a society increasingly reliant on service apps, embracing a DIY approach not only enhances your skills but also fosters a fulfilling, hands-on lifestyle.
Find an Exercise Routine That You Love
Turning exercise into a fun experience means you won't even notice the effort. Achieve your fitness goals with activities like pilates, yoga, aqua fitness, or even the excitement of ultimate frisbee. Short on time? Opt for a refreshing walk outdoors—breathe in the fresh air and relish the change of scenery. Fitness can be enjoyable; it's all about finding what suits you best and building on that so you can have a routine that you enjoy.
Ditch the monotonous treadmill or stationary bike routines; exercising doesn't have to be a bore. Whether your goal is weight loss, toning, or enhancing cardiovascular fitness, it's crucial to find an activity tailored to your preferences.
Ride Your Bike to Work
Choosing a more physically active mode of transportation, like biking to work, not only contributes to a healthy lifestyle but also brings multiple benefits. While it may require waking up a bit earlier and having a set of fresh clothes at work, the advantages are worthwhile. Consider the cost of a bike as an investment in a lifetime gym membership with unlimited health benefits. Biking to work, even for a few miles, enhances cardiovascular activity and relieves stress by triggering the release of endorphins.
Beyond the health benefits, biking is an economic choice, especially with the current gas prices. It's a dual-purpose solution for achieving daily cardio goals and saving money.
Bake Your Own Goodies at Home
Choosing to bake your own treats instead of succumbing to in-store temptations not only saves money but also fosters healthier eating habits. Before impulsively buying that ice cream cheesecake, consider whether the desire is strong enough to motivate homemade creation. Limiting yourself to what you bake provides control over ingredients, reducing reliance on processed options. Abundant online baking tutorials on platforms like YouTube, Reddit, or Twitter offer guidance, or you can use an old-fashioned cookbook.
This approach not only supports spending less but also encourages a healthier diet, allowing you to enjoy the satisfaction of creating homemade delights while avoiding unnecessary expenses and potential health drawbacks of store-bought treats.
Drink at Least Two Liters of Water a Day
Consistent hydration not only prevents these issues but also supports overall well-being by ensuring the body functions optimally. Most people don't drink enough water every day, and whether or not they realize it, that has a big impact on their overall health. Prioritizing hydration is fundamental for a healthy lifestyle, as dehydration can impair bodily functions and cognitive processes. Consuming 8 cups (approximately 2 liters) of water daily is ideal, but any non-alcoholic beverage can contribute to the total.
Dehydration triggers the body to redirect energy to reserves, leading to impaired judgment and unclear thoughts. Early signs, like dizziness upon standing or tingling in fingers and toes, indicate the onset of dehydration.
Live a Little and Splurge Occasionally
Living life strictly adhering to a diet without any room for occasional indulgence isn't the healthiest approach. You need a little balance. Depriving yourself may lead to eventual derailment from your dietary goals. Many health-conscious individuals opt for a cheat day periodically, but caution is advised. A full day of indulgence can be a risky game. Alternatively, embracing a cheat meal allows for occasional enjoyment without exceeding the boundaries of your self-imposed restrictions.
Balancing discipline with occasional treats can contribute to a sustainable and enjoyable approach to a healthy lifestyle. A little bit of balance is always the key.
Wake up Five Minutes Earlier Than Normal
Setting your alarm just 5 minutes earlier can transform your morning routine, offering valuable time to mentally prepare for the day ahead. Unlike those who effortlessly rise at 6 am, many people need a brief moment to collect themselves upon waking. Instead of rushing into the day, use those additional 5 minutes to be present and embrace wakefulness. This subtle adjustment, not necessarily requiring you to physically get out of bed earlier, allows for a mindful transition into the day.
Those precious moments of alertness before diving into your routine can have surprisingly positive effects, setting a more composed and grounded tone for the rest of the day.
Wear Comfortable Shoes With Good Support
While this may be one of the more expensive things to do on this list, it will be worth it. Investing in good footwear is a key factor in maintaining good mobility and overall health. According to Joyce University of Nursing & Health Sciences, annually, at least 2 million sick days are taken due to injuries related directly or indirectly to footwear. Ill-fitting or inadequately supportive shoes can result in swollen, painful feet, ankle injuries, and even long-term hip problems.
Spending a bit more on quality shoes now can save you from future medical expenses and ensure better mobility in the long run.