Seven simple steps to healthy aging

Most of us have many obligations with work, family, and other activities. Sometimes we forget about taking care of ourselves. Self-care starts with good habits.

Follow these “Seven Essential Elements of Daily Success” (SEEDS) which can help anyone feel better and improve the odds of healthy aging.

1. Water An adequate amount of water is important to improve energy, maintain blood pressure, and can help aid weight loss. We recommend a goal of 80 ounces of water per day. Avoid excess amounts of caffeine and alcohol which dehydrate you
2. Sleep The importance of sleep cannot be overstated. Adequate sleep makes it easier to lose weight, have more energy for exercise, and maintain a better mood. People who get an average of seven hours per night face lower risk of diabetes, heart disease, stroke, depression, and dementia.
3. Micronutrients Vitamin D is crucial for calcium absorption and bone health. It also supports healthy blood vessels and is linked to reduced inflammation. It’s best to get calcium from food such as romaine lettuce and almonds, as well as dairy. A multivitamin is good insurance, just in case you don’t eat what you should every day.
4. Macronutrients This includes a daily healthy balance of complex carbohydrates, lean protein, and healthy fats. Complex carbohydrates are starches with color, such as brown rice, sweet potatoes, or brown rice pasta. Lean proteins include fish, eggs, chicken, beans, or tofu. Healthy fats include avocado, olive oil, and nuts.
5. Activity Include a balance of aerobic exercise to get the heart rate up and strength training to maintain and improve muscle mass. Stretch to improve function and reduce pain. It’s crucial to pick what you like and find a safe, fun, and energizing place to do the activities.
6. Fiber It is important to get 35 grams of fiber per day to keep bowel movements regular. This also reduces your risk of colon cancer. Good sources of fiber include beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.
7. Gratitude and mindfulness Gratitude can get us through tough times and stop us from over-reacting. It improves our focus and ability to function, and it helps us sleep. Practice mindfulness techniques for five minutes, twice a day.