Thursday 14 December 2017

15 ways to age more gracefully


It's time to get body healthy
It's time to get body healthy
Scientists have shown that regular, moderate exercise three times a week can help to slow down - the symptoms of ageing

Ailin Quinlan

To stay healthy and age well, you should slow down and live life at your own pace, according to Carl Honoré, the author of best-selling book In Praise of Slowness. Ailin Quinlan tells us how it's done

1 Invest in healthy skin

The shift towards slow ageing is inspired by the slow movement; the concept of doing things at the right pace, doing them well, and obtaining the best results.

The beauty industry can often nudge women towards the quick fix, says Carl Honoré, but the slow movement is about slow fixes - moving away from the idea of a miracle overnight cure or magic bullet.

Slow down and live your life at your own pace
Slow down and live your life at your own pace

When it comes to skincare, it's important to use good-quality products which suit you, and also, he emphasises, to understand that their use must be embedded in a healthy, positive lifestyle. At the end of the day, he says, the way you live your life will determine how well your skin ages.

2 Chill out

Stress can add up to 10 years to your appearance. Dial it down with meditation, exercise or simply taking regular me-time. "Studies suggest that high stress takes a toll on the nervous system, and this affects the skin.

"A little stress goes a long way and can be useful but if you're in a permanent state of fight-or-flight mode, your system's pumping out harmful hormones which take a toll on your body, inside and out," Honoré says

3 Enjoy vices in moderation

Nothing wrong with alcohol, or mouth-watering foods; just avoid having too much of a good thing.

"We have a tyranny of 'clean eating' at the moment, in which people tend to demonise everything except kale and oats," quips Honoré, who believes there's nothing wrong with having a drink now and again or occasionally eating too much.

"We're only human, after all," he says, pointing out that eating the right amount of the right things all the time can be stressful. "So, loosen up and have a bit of fun. A big part of the slow culture is about striking a balance, finding your personal equilibrium and knowing when to have a glass of wine and when not to have it." However, he advises, always avoid smoking.

4 Eat well

Put healthy fare in your body, and your body and mind will reward you by ageing gracefully.

"Eat as little processed food as possible. Try to avoid eating anything that has ingredients you neither recognise nor understand.

"It's possible to maintain a healthy diet through small acts of discipline - but don't turn it into a stick with which to beat yourself," Honore counsels.

Make a point of eating mindfully, he emphasises: "Too often we dine 'al desko' while doing something else."

Last, but not least, eating is ideally a social event - when we break bread with others, we connect.

5 Don't rush

Do less. Boost your happiness and protect your body and mind from burnout by giving everything you do the time it deserves, Honoré advises. As Mae West said, "Anything worth doing is worth doing slowly."

Look at what you are trying to squash into your schedule and prioritise. Identify what's really important and let the rest go. "We're manically overscheduling ourselves because we are terrified of wasting time," he warns.

So learn to press 'pause' during your day and check your personal speedometer. If you find you're going too fast, take a few deep breaths and slow down.

6 Turn off the Telly!

Too much TV can make you lonely and depressed. "People are still watching TV for up to four hours a day," observes Honoré.

So switch off, go out into the world and age more gracefully. "Watching TV is a passive interaction; it's a kind of apathy," he explains.

"Too much TV can leave you feeling glum, possibly because watching it switches you into passive or 'receiver' mode."

7 Keep Your Mind Active

The brain is a muscle that needs exercising. Do anything - blogging, art, crafts, reading, Sudoku - to give it a workout by pushing out of your comfort zone and learning new stuff.

"When you're active and engaged, you tend to be more comfortable in your own skin and more alive to the world," says Honoré. "Your brain is switched on. This transmits to your face and makes you a person people want to be around and to talk to."

8 Be in Nature

The natural world acts like a soothing balm, cutting stress, boosting happiness and improving cognition, all of which helps you age better. "There is a huge library of research that shows when we go into green spaces,the level of our stress hormones reduces and we feel calmer and more centred. It nourishes body and soul, which feeds into ageing well," Honoré says.

9 Have purpose in Your life

Nothing helps you age well like having a reason to get up in the morning!

"It's important to have purpose, whether it's volunteering for Oxfam or caring for an elderly parent," Honoré says. It's simply crucial to have something that gives shape and meaning to your life.

"Many of us have an altruistic gene and, as people get older, they often feel they want to leave something good behind - this goes hand in hand with ageing well."

10 Be Positive About Ageing

Study after study has shown that embracing ageing, rather than recoiling from it, can help you age better. According to Honoré, a positive attitude to getting older can even add 7.5 years to your life.

"A big part of this is about ageing stereotypes becoming self-fulfilling prophecies," he explains.

If, for example, you firmly believe that getting older means being less mobile, or well, or happy, there's a chance you will suffer more of these things because you believe that they're inevitable," he explains.

"It's very uplifting to see the research that shows that people who don't dread ageing, and see it as a good thing, actually age better physically and mentally."

11 Know Thyself

Ageing can bring greater self-knowledge. Delve deeper into yourself and develop the kind of inner peace that will help you age well. Become comfortable with yourself.

"Part of the problem with the 'fast' culture is that we lose touch with ourselves and end up running away from ourselves," Honoré says. "A big benefit of slowing down means you encounter yourself and become comfortable with who you are and how you want to be in the world."

A big part of ageing badly is living the wrong life for yourself. "Ageing well is all about becoming who you are meant to be and if you leave doing that till you are 75, it's a shame."

12 Sleep More

Sleeping is nature's way of keeping your body and mind in good working order. Adequate sleep is a given for overall health, as well as healthy ageing, says Honoré.

"There's a mountain of research showing that too little sleep takes a toll on you mentally and physically. Sleeping less equals ageing badly!"

13 Socialise

We are social animals and interacting with other people -- friends, family, lovers, colleagues, perfect strangers, anyone really - helps us flourish.

"There's lots of research showing that one thing that keeps us well is social contact, and one thing that takes a heavy toll is loneliness and isolation.

"Social media in not the same as being in the physical environment with another human being. If you're lonely, you will be less well and you won't age as well."

14 Do your mental housework

Dealing with emotional baggage from the past is a good way to lighten your load and help you age with a spring in your step.

"If you're carrying around a rucksack of emotional baggage and trauma, it is not good, so put your emotional house in order, rather than boxing off the baggage and letting it fester," Honoré urges.

You will need to pause and reflect on what the baggage means - so don't be afraid to share some of your emotional heavy lifting with a loved one, a friend or a professional.

15 Exercise

Scientists have shown that regular, moderate exercise three times a week, for about 40 minutes at a time, can help to slow down - and even reverse - the symptoms of ageing, Honoré points out.

"Being actives makes a huge difference to the way the body ages and develops as we get old. It keeps us stronger, both physically and mentally."

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