What's the Secret to Ageing Gracefully?

Like it or not, ageing is a natural and inevitable process for all mankind. While we all wish that time can stop ticking at age 25, life isn’t a fairy tale. As part of the life cycle, we will eventually develop wrinkles and our physical strength may not be as energetic as we once were.

It may sound depressing yet we always have a choice in life – which is to age gracefully. Although some might be blessed with good genes that allow them to look younger than they are or less prone to certain illnesses, external factors and the environment still play a role in how we can age well.  

Ageing gracefully doesn’t necessarily mean trying to look as young as in your 20s but it is about having the physical and mental strength to look and live your best life. So, what is the secret to ageing gracefully?

#1 Prioritise Your Mental Health

If you’re feeling tired or unmotivated, it’s probably a sign to rest and de-stress. Did you know that being under constant stress can reduce your life span by 2.8 years[1]? If you are one of them, it’s probably time to take action. 

Sometimes it is good to pause and take breaks from your hectic schedule and prioritise your needs. When stress becomes too overwhelming and prolonged, your mental health and physical health might be at risk. Long-term stress allows vulnerabilities such as anxiety, depression, insomnia, headaches as well as low immunity to our body.

Remember, being happy and keeping your stress level low goes a long way in helping you live and age well.

To ensure a happy mindset and keep your stress level at bay:

• Spend time with friends and loved ones – Connecting with meaningful relationships help to improve our mental and physical well-being and longevity. Not to forget, pets has been linked to lower stress and blood pressure, reduced loneliness, and better moods[2].

• Be positive about ageing – People who maintain a positive attitude about ageing tend to live longer. Ageing is inevitable and learning to embrace it can make all the difference in creating a positive outlook in life.

• Do things you love and enjoy – Spend some time doing what will fuel your happiness. Be it spending time outdoor or pursuing a new hobby can make you feel relaxed.

#2 Feed Your Body Right

Perhaps we have our own guilty pleasure when it comes to foods that we love. But have you heard of the phrase, “you are what you eat”? The reason is simple, the more we eat clean and nutritious foods, the more nutrients will be delivered to our body and vice versa.

A clean and nutrient-rich eating plan can help us build antioxidants to slow down free radical damages that cause premature ageing and disease. Whole foods that are minimally processed are the best way to provide your body with what it needs to produce antioxidants.

Here are some examples of a balanced diet you should incorporate into your meals daily*:

• fruits and vegetables
• lean protein, such as fish and beans
• whole-grain cereals, wheat bread, brown rice
• low-fat or fat-free dairy, such as milk, yogurt or cheese that are fortified with vitamin D
• healthy fats

*Do consult with your doctor/nutritionist on what foods would best suit your current health condition.

#3 Supplement to Fill In Nutritional Gaps

As we grow older, our body naturally doesn’t produce certain nutrients as much as our body is used to – for example, Coenzymes NAD+ and Q10. NAD+ (Nicotinamide Adenine Dinucleotide) is vital in renewing the cells that allow us to maintain healthy DNA, provide energy to function, support nerve and cardiac functions, and improve the brain as well as our sleep-wake cycle.

To increase NAD+ levels, we can consume NMN (Nicotinamide Mononucleotide) to help the body maintain youthful vitality, as NAD+ cannot be directly absorbed.

Alternatively, you may consider other supplements to fill in the nutritional gap and deficiencies that are missing from our diet. Depending on your diet and lifestyle – calcium, fish oil, multis, brain, eyes as well as bone & joint health supplements can be beneficial aides as part of healthy ageing.

#4 Be Kind to Your Skin

Our body’s collagen production and natural oils naturally slow down as we age. Subsequently, this leads to drier, ‘looser’ skin, formation of wrinkles and age spots. If you treat it daily with care and protect your skin against UV rays and harsh weather, your skin will thank you in the long run.

To keep your skin looking and functioning at its best:

• Wear sunscreen and protective clothing when outside.
• Choose gentle products as part of your skincare routine.
• Stay hydrated. Drink 6-8 cups of water daily.
• Avoid excessive caffeine and sugar.

#5 Get Annual Check-Up

Don’t take your health for granted before it is too late.

It is recommended for everyone to get their health check-up at least once a year even if you’re in your early 20s. An annual check-up allows you to identify any potential health issues and early detection for treatment options as soon as possible. It’s better to be safe than sorry.

If you are experiencing any concerning symptoms, do see a doctor immediately. How often you should see a doctor also depends on your age, lifestyle, family history and existing health conditions.  

Conclusion

Ageing gracefully is more about being healthy and happy rather than keeping wrinkles at bay. Maintain a healthy lifestyle, surround yourself with people you love, and do things that bring you joy that will naturally keep you happy and enjoy longevity healthily.

Don’t let age dictate what you can and cannot do.