Throughout our lives, we’re often encouraged to plan for retirement and old age, usually with a focus on finances. But what about planning for our future health? Sarah Culpepper of AAA members Glass Sponge Coaching has some helpful advice to improve our healthspans as well as our lifespans… whatever our age!

What do you still want to be able to do as you age? Do you dream of travelling, playing golf, or dancing? Do you want to stay independent, handling your shopping, cooking, and gardening? Would you like to be able to get down on the floor to play with your grandchildren, or simply get up from a chair or climb the stairs with ease?

If you answered yes, it’s worth considering what changes you can make now to ensure you’re able to live the life you want in the years ahead.

1. Eat a Wholefood Diet with Minimal Ultra Processed Foods:
   • Benefits: Whole foods provide essential nutrients, vitamins, and minerals that support overall health, reduce inflammation, and lower the risk of chronic diseases such as heart disease and diabetes.
   • Actionable Steps: Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Avoid processed foods high in sugar, salt, and unhealthy fats.

2. Maintain Hydration:
   • Benefits: Proper hydration aids in digestion, nutrient absorption, temperature regulation, and joint lubrication. It also helps maintain cognitive function and energy levels.
   • Actionable Steps: Aim to drink at least 8 glasses of water daily, consume hydrating foods like cucumbers and melons, and limit diuretics like caffeine and alcohol.

3. Reduce Stress:
   • Benefits: Chronic stress can lead to numerous health problems, including heart disease, depression, and weakened immune function. Managing stress improves overall well-being.
   • Actionable Steps: Practice mindfulness, meditation, or yoga; engage in hobbies; spend time outdoors; and seek professional help if needed.

4. Increase Movement:
   • Benefits: Regular physical activity improves cardiovascular health, strengthens muscles and bones, enhances flexibility, and boosts mood. It also helps maintain a healthy weight.
   • Actionable Steps: Include aerobic exercises (walking, cycling), strength training (weights, resistance bands), and flexibility exercises (stretching, yoga) in your routine.

5. Find Your Purpose:
   • Benefits: Having a sense of purpose is linked to lower stress levels, better mental health, and increased longevity. It can motivate you to engage in activities that enhance your well-being.
   • Actionable Steps: Reflect on your passions and interests, set meaningful goals, volunteer, or pursue activities that give you a sense of fulfilment.

6. Get a Good Night’s Sleep:
   • Benefits: Quality sleep is crucial for physical health, cognitive function, and emotional well-being. It supports memory consolidation, tissue repair, and immune function.
   • Actionable Steps: Establish a consistent sleep schedule, create a relaxing bedtime routine, and minimise exposure to screens and bright lights before bed.
7. Have a Good Support Network and Make Positive Connections:
   • Benefits: Strong social connections are associated with a longer, healthier life. They provide emotional support, reduce stress, and encourage healthy behaviour’s.
   • Actionable Steps: Nurture relationships with family and friends, join clubs or groups with shared interests, and seek to build new connections.

8. Continuous Learning:
   • Benefits: Lifelong learning stimulates the brain, enhances cognitive reserve, and may delay the onset of dementia. It keeps the mind sharp and engaged.
   • Actionable Steps: Take up new hobbies, learn a new language, play a musical instrument, or attend classes and workshops.

9. Altruism:
   • Benefits: Helping others fosters a sense of purpose, reduces stress, and enhances emotional well-being. Acts of kindness are linked to improved health and longevity.
   • Actionable Steps: Volunteer your time, perform random acts of kindness, or support charitable causes.

10. Joy & Laughter:
    • Benefits: Laughter boosts the immune system, lowers stress hormones, decreases pain, and improves cardiovascular health. It fosters a positive outlook on life.
    • Actionable Steps: Engage in activities that make you laugh, spend time with fun-loving people, and don’t take yourself too seriously.

Investing in these habits and practices can significantly enhance your quality of life in your later years, ensuring that you not only live longer… but also live well.

Sarah is a qualified Health Scientist and Nutrition and Health Coach with an interest in preventative ageing and longevity. She is the owner of Glass Sponge Coaching www.glassspongecoaching.com and is based in Hungerford, West Berkshire and can be contacted at info@glassspongecoaching.com or on 07710 002887.

Photo by John Moeses Bauan on Unsplash