2023-06-10 07:00:00
Wies Verbeek, Nouveau’s healthy aging expert, bundled 101 surprising tips for body and mind in her book ‘n Bit fun aging. You can immediately and easily apply these 8 hacks in your daily life.
Scientific studies show that people become happier after the age of fifty. After all, at that age you know better what you want, you live more in the now, you experience less stress and you have considerable life experience. But to fully enjoy these achievements, you must of course be fit, both physically and mentally.
Lifestyle is decisive
Fortunately, you have a lot of influence on that yourself. Most studies also show that your DNA determines for only 25 percent how healthy you stay and how old you get. Your lifestyle is much more decisive. In my book ‘n a little fun aging, I share the very best proven advice that I have discovered as a healthy aging journalist. With the tips on these pages you can get started right now.
1 Breathe through your nose
Breathing through your nose provides many health benefits. Not only does it ensure that your body receives more oxygen, it also supports your immune system, reduces the risk of apnea and snoring, ensures the right energy balance, stimulates brain functions involved in emotions and memories and it is better for your teeth.
Do you often find yourself breathing through your mouth? Stick post-its on your laptop and bathroom mirror as a reminder to do things differently. To adjust your breathing at night, you will have to do it differently. Think of covering your mouth with mouth or temple tape or nasal dilators that make nasal breathing easier. Exercising during the day makes it better at night.
2 Such omega 3
If you eat fatty fish (such as salmon or mackerel) every week, you’re in the right place. But if you don’t get that, it can be smart to take fish oil supplements. Omega-3 fatty acids have a laundry list of beneficial effects – on inflammation, the structure of cell membranes, blood pressure, blood platelet function and triglyceride and cholesterol levels, cardiovascular disorders, cancer, type 2 diabetes, neurological disorders, the cognitive function, depression and vision – which have been proven beyond doubt.
3 Use potassium salt
Too much salt is bad for blood pressure. Yet more than half of the population eats more than the recommended maximum of 6 grams per day. We get most of it through processed food, such as snacks, chips and ready meals. Less processed food is therefore a good idea anyway.
What also helps is replacing kitchen salt with potassium salt. This occurs naturally in potatoes, vegetables and fruit and, in contrast to sodium salt, actually lowers blood pressure. Research shows that the blood pressure of adults who consume an extra 3 grams of potassium per day drops to such an extent that it causes 13 percent less heart disease. Instead of regular salt, buy a mixture of, for example, 70 percent potassium salt and 30 percent sodium salt (such as LoSalt).
4 Train yourself positively
Optimists live about seven years longer than pessimists and are healthier. For example, they are twice as likely to have a healthy heart for longer and they have better blood sugar and healthier blood fat values. This is because they cope better with stress, eat healthier and exercise more, while smoking and drinking less alcohol.
But what if you are not endowed with a positive attitude? Then small exercises can help you. Doing something good for someone else every day is one. Mentioning what you like or like when you’re on the road also works. Or keep a gratitude journal: every day you write down three things for which you are grateful that day. These can be very small things: a cup of coffee with your cat on your lap, a compliment from a colleague.
5 Eat chicory
Everyone knows by now that gut bacteria are essential for your physical and mental health. Every human being has its own unique intestinal flora. It is formed in the first phase of life. That basis no longer changes, but with age the diversity and stability do decrease. Little exercise, unhealthy eating, antibiotics, it all has an effect on your intestinal bacteria.
A disturbed intestinal flora is linked to all kinds of health problems, from obesity and allergies to autoimmune diseases and psychiatric disorders. The good news is that nutrition can support your gut flora. Your good gut bacteria especially benefit from prebiotic foods. And if there is one vegetable that is packed with prebiotic substances, it is chicory. The vegetable is rich in fermentable fibres, the oligosaccharides, which serve as a breeding ground for the good lactic acid bacteria in your intestines. In addition, chicory helps to detoxify the liver.
6 Feel younger than you are
According to an American study, there is a link between your emotional age and your physical health. People who feel younger are generally healthier than those who feel just as old or older than their calendar age. People who felt older were even 41 percent more likely to die. Acting younger is sometimes abhorred (think: Hotter Than My Daughter), but it’s not that crazy after all.
7 Start the day with sports
Another recommendation: exercising before breakfast. If all goes well, your sugar stores will be largely used up. When exercising, your body will therefore have to switch to fat burning. This does not have to lead directly to weight loss, but it does have a positive effect on your health.
Exercising on an empty stomach is an effective way to improve your insulin sensitivity. Your body cells are then better able to absorb glucose, so that your blood sugar level remains more stable and you feel more energetic. A stable blood sugar level also reduces the risk of cardiovascular disease and type 2 diabetes in the long term. Jump ten times in the air before breakfast, go for a walk or do some push-ups.
8 Fidgeting
If you dream of a healthy weight, dieting is definitely not the best thing to do. 80 percent of dieters return to their old weight or even gain more weight than before. Weight fluctuations also make you age faster. It has been shown that small changes have more effect in the long term than strict diets. Omitting that sugar cube in your coffee, for example.
You can also benefit from small, daily movements. Your body also uses energy during movements that you are hardly aware of: wiggling on your chair, getting up, sitting down. The striking thing is that people who are ‘naturally’ slim make much more of those small movements than heavy people. Even the smallest movements, such as clicking your mouse or wiggling your foot, turn out to be significant. Those who fidget a lot burn ten times as many calories as those who sit quietly. It can save up to 350 calories per day, the same as jogging for half an hour!
5 myths about aging
YOU NEED LESS SLEEP
Most adults function best on at least seven hours of sleep, whatever their age. Unfortunately, many sleep less well with age. Regular poor sleep can increase the risk of cardiovascular problems, diabetes, stroke, depression and weight gain. What helps is getting into bed around the same time every night, relaxing before bed and wearing a sleeping mask, as complete darkness is optimal. Keep your bedroom cool as well.
ALZHEIMER IS INEVITABLE IF IT RUNS IN YOUR FAMILY
Only one percent of people with Alzheimer’s have a hereditary form of the disease. More and more studies show that a healthy lifestyle is important to reduce the risk of cognitive decline. There also appears to be a connection with your cardiovascular health. Many of the pieces of advice that help protect your heart are also beneficial for your brain. Think of getting your blood pressure under control, quitting smoking, moving more and maintaining social contacts.
YOU BECOME FRIBLE AND WEAK
We can build muscle at any age. A study from Wichita State University showed that women between the ages of 63 and 77 had already gained a lot of muscle volume and strength after just four weeks of strength training. Moderate exercise, such as walking, appears to be ideal for protecting your muscle mass. Eating protein is also fundamental.
YOU LOSE INTEREST IN SEX
On the contrary, almost two out of three adults between the ages of 65 and 80 say they are interested in sex. There are good tools for the physical changes that can reduce pleasure. Think of lubricant for vaginal dryness, medication for erectile dysfunction and having sex at a time when you feel energetic.
OSTEOPOROSIS IS A WOMEN’S PROBLEM
Although it is more common in women, men from the age of 65-70 lose bone mass at the same rate. Bone fractures mean a higher risk later in life. For example, men with a hip fracture are twice as likely as women to die within two years.
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