The Aging Process and You: 8 Tips for Aging Gracefully

We know aging is inevitable, but we can make the aging process smoother by staying open-minded about the journey. The physical, emotional, and mental changes that often accompany growing older can be challenging.

It’s never too late to make lifestyle changes that will increase your quality of life.

What to expect in the aging process

You may have noticed sudden changes in your vision or the gradual decline of your range of motion. Knowing what to expect in the aging process reminds you about what is typical and what is cause for concern.

Awareness of the aging process also allows you to instill healthy habits to delay specific conditions. For example, by making some form of exercise an essential part of your day, you could increase your life expectancy by keeping your heart healthy.

The following are typical changes people experience in the aging process:

• An increase in blood pressure as the blood vessels and arteries stiffen, and your heart works harder to pump blood.
• The bones weaken and shrink, increasing your risk of breaking a bone in a fall.
• You gradually lose muscle mass and flexibility, decreasing the range of motion and strength.
• You experience digestive issues, especially heartburn, acid reflux, and constipation.
• The bladder and pelvic floor muscles weaken, which can cause incontinence.
• The prostate gland may swell, causing pain during urination.
• Erectile dysfunction and vaginal dryness can make sexual relations challenging or painful.
• Cognitive decline can increase forgetfulness.

It may feel like these changes happen suddenly, but the aging process begins the moment we are born, although we may only start seeing the signs in our late 20s or 30s. Often, the first signs of the aging process are fine lines and wrinkles and changes in skin elasticity and eyesight. In addition, you may begin noticing stiffness in your muscles and joints in the morning.

Tips for aging gracefully

Adding healthy habits and avoiding vices can increase your likelihood of aging gracefully. Don’t feel you must make all the following changes immediately. You might feel overwhelmed at adding so many new habits. Instead, focus on one or two for a month and keep a record of your progress.

Can you create a habit streak? For example, mark an X on a calendar or place a sticker for every day that you make exercise a part of your day or that you avoid alcohol. How many days in a row can you go without breaking your streak?

Make exercise essential.

Exercise lowers blood pressure and resting heart rate, improves your cardiorespiratory system, boosts immunity, burns calories, tones muscles, maintains bone strength, and improves mood and self-confidence. Exercise should be an essential part of your daily routine.

If you haven’t exercised in a long while, consult your physician before beginning a regimen. What types of activities do you enjoy? Exercise is any physical movement, not necessarily running full marathons.

For example, take a brisk walk in the morning to get your heart pumping, lift weights during your lunch break, or spend fifteen minutes stretching before bed. Choose some type of activity every day.

Eat healthy foods.

Eating nutritious foods provides your body with the vitamins and minerals needed to function optimally. A nutritious meal should consist of lean protein, a small amount of healthy fat, a portion of complex carbohydrates, and fresh fruits and vegetables. A good amount of fiber daily will keep you regular and help you avoid constipation.

Water intake is critical to avoid dehydration. Dehydration can make it challenging to think, bring on headaches, increase heart rate and constipation, decrease skin elasticity, and cause muscle pain. Ask your physician about the proper amount of water you need daily due to your activity level, body weight, and medications. In addition, you may find that you increase your water intake naturally by decreasing caffeinated drinks.

Stop smoking and limit alcohol.

Many people know that nicotine in cigarettes and the habit of smoking increases the risk of diseases, such as lung, throat, and mouth cancers, the development of dementia, and the likelihood of a stroke or heart attack. But stopping cold turkey may not be an option if the addiction and the habit are strong. Instead, seek help from your doctor or a counselor.

Alcohol also increases your likelihood of developing physical and mental conditions. If you find yourself needing alcohol every night before you can sleep or consuming alcohol until you are drunk, contact a counselor today.

Stretch daily.

Want a way to decrease your likelihood of hurting yourself from a fall? Increase your range of motion and balance with stretching exercises and poses. You may want to carve ten or fifteen minutes into your daily routine to practice these exercises. You can find stretching, yoga, and Pilates videos online. Some stretching workouts use accessories like a resistance band, yoga block, or towel to increase the stretch.

You may find that stretching is more accessible and safer after a workout. For example, consider stretching for ten minutes after your daily walk. In addition, balance exercises will strengthen weak areas and make everyday activities, such as reaching a high cabinet for a dinner plate, easier.

Watch your weight.

Maintaining a healthy weight and BMI (Body Mass Index) will lower your chances of developing obesity, Type II diabetes, and heart attack. In addition, a healthy weight and size can make physical movement easier.

If you struggle with your weight due to an eating disorder, like binge eating, reach out to a counselor for help. Once you treat the eating disorder, then you can work on controlling portion sizes and creating healthy meals. You may consider asking for advice from a nutritionist, weight loss organization, or support group.

Practice Kegel exercises.

You may have noticed the need to urinate more often if you are a woman. This is because the pelvic floor muscles that run from the pubic bone to the tailbone support your bladder, colon, and uterus weaken as you age. In addition, if you have given birth, these muscles may weaken naturally.

Kegel exercises can strengthen these important muscles. Think about tightening those muscles, as if you need to urinate but must hold it. Tighten these muscles for three to five seconds, then relax them. Repeat ten times, three times daily.

Never stop learning.

Keeping your mind sharp means learning new things and engaging in problem-solving activities. For example, you can play board games, work jigsaw or crossword puzzles, or learn a foreign language. Some seniors rely on their grandchildren to teach them how to play on game consoles or upload videos to social media apps.

What hobby or interest have you always wanted to try but never had the time for? Research what it would take to get started today. Do you need to take lessons, or can you learn from a video? Do you need to take a course online or ask a friend? You may find a local group that meets, providing you with the opportunity to socialize.

Keep annual appointments.

When we get busy, we tend to skip annual appointments and checkups. When was the last time you went for your screenings? Do you see your doctor for a checkup at least once a year? As we age, it might be a good idea to see a physician every six months to monitor our health. Screenings can catch conditions in their earliest stage and increase your chances of effectively treating a disease like cancer.

Schedule these critical appointments and screenings annually during your birthday month to help you remember to tackle them.

Looking for support in the aging process?

Are you frustrated with the changes you are experiencing with the aging process? Contact our office today to schedule an appointment with a counselor specializing in aging and senior issues. Your counselor can help you make gradual lifestyle changes to ease into aging gracefully, as well as locate resources. Contact Mission Viejo Christian Counseling today.