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You can live a full, healthy, and happy life. You just have to get there right. Here are 10 practical tips for those who want to age slowly and with dignity:
1. Home cooking: the secret to longevity
Research shows that people who cook at home regularly live longer. Home-cooked meals allow for better control over food quality, healthier ingredients and avoiding processed foods. Aim to cook at least five times a week to improve both health and well-being. Cooking also provides an opportunity to try new recipes, share meals with family and friends and create an enjoyable social experience.
2. Calorie reduction: less is more
Stop eating before feeling completely full, as it takes about 20 minutes for the brain to register satiety. Reducing daily calorie intake supports overall health, helps maintain a healthy weight and lowers the risk of chronic diseases such as diabetes and heart disease. A balanced diet rich in fruits and vegetables, along with portion control, is key.
Eating fewer calories doesn’t mean sacrificing taste — nutritious and flavorful meals can be prepared with fewer calories. Additionally, regular physical activity helps maintain a healthy weight. Caloric needs vary by age, gender, activity level and health status. In general, women require 1,600–2,400 calories per day, while men need 2,000–3,000, but consulting a doctor or dietitian is recommended.
3. Stay active and engaged
Physical and mental activity are crucial for well-being and quality of life. Engage in hobbies, volunteer work or regular exercise — anything that brings a sense of purpose and fulfillment. For those who have difficulty leaving home, online fitness classes, virtual social gatherings and remote learning offer interactive ways to stay involved.
About seven hours of physical activity per week significantly reduces the risk of early mortality, strengthens muscles, improves mood and supports the immune system. Finding an enjoyable activity and making it part of your routine — indoors or outdoors — is essential.
4. Financial planning: peace of mind
Expenses tend to rise in later years, making retirement planning essential. A personalized financial strategy should consider savings, pensions, expenses and unforeseen costs. Without proper planning, financial stress can negatively impact quality of life and health. Factors such as rising living costs, medical expenses and inheritance planning should be considered.
Additional costs may arise from home renovations, relocation or assisted living. Beyond financial security, retirement is also a time to fulfill dreams and stay active. Consulting a financial expert can help ensure long-term stability and peace of mind.
5. Social connections: a remedy for loneliness
Loneliness is a significant health risk, increasing stress, weakening the immune system and raising the risk of heart disease, depression and cognitive decline. Studies suggest prolonged loneliness can be as harmful as smoking or obesity.
Maintaining strong social ties — through family, friends or community involvement — helps combat loneliness and improves overall well-being. Regular social activities, phone calls and group engagements can make a substantial difference.
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6. Reduce sugar intake
High sugar consumption is linked to chronic conditions such as type 2 diabetes, cardiovascular disease and obesity. It also accelerates aging, weakens immune function and increases disease risk, particularly as metabolism slows with age. To minimize risks, reduce processed sugar intake and opt for natural alternatives like fruits. Less sugar means better health.
7. Eat purple foods
Purple-colored foods are rich in powerful antioxidants that support health, particularly in older age when the body needs extra protection against aging, inflammation and chronic diseases.
Incorporate purple cabbage, beets, eggplants and grapes into your diet for their health benefits. These antioxidants help protect cells, improve brain function and reduce the risk of heart disease.
8. Vitamin D: essential for bone and immune health
Vitamin D is crucial for bone strength and immune function. Get sun exposure, consume vitamin D-rich foods and take supplements if necessary. It aids calcium absorption, strengthens bones and supports immune function. A blood test can determine vitamin D levels and a doctor can recommend an appropriate supplement dosage.
9. Beware of food and medication interactions
Certain food-drug combinations can reduce medication effectiveness or cause harmful side effects. For instance, grapefruit juice can enhance cholesterol-lowering drugs' effects, leading to adverse reactions.
Dairy products may interfere with antibiotic absorption, reducing their efficacy. Leafy greens high in vitamin K can counteract blood thinners, increasing the risk of blood clots. Consulting a doctor or pharmacist is essential to avoid dangerous interactions and ensure medications work as intended.
10. Positive thinking: the key to longevity
Optimism strengthens the immune system and lowers disease risk. A positive outlook improves mood, reduces stress and enhances mental resilience. Techniques such as relaxation exercises, meditation and supportive conversations can help cultivate a positive mindset.
The author is a researcher in healthy living and holds a PhD in gerontology.