The Secrets to Longevity and Healthy Aging for Women Over 40
Our 40’s are a crucial time in a woman’s health and wellbeing. It’s the time many of us begin to notice we’re aging as perimenopause and menopause bring about changes to our bodies and hormones. While there’s no denying that aging is a natural and inevitable process that (with any luck) we all experience, what’s not inevitable is experiencing aging in a way that protects our health, mind and body. Some may refer to it as aging gracefully, but I like to call it aging gratefully.
Thankfully, there are secrets to longevity and healthy aging that can help us stay strong and vital and that are designed to protect our minds and mobility so we can fully engage and play full out for the rest of our years. In this post, we'll explore how women in midlife can master the process of aging gratefully via tweaks to their diet, nutrition, exercise, and mindset.
What is healthy aging?
Chronological time doesn’t have to equal biological time
Healthy aging is embracing the process of getting chronologically older while maintaining the biological physical and mental health of a younger being. It includes active engagement in life, staying connected with loved ones, pursuing fulfilling activities, and maintaining a positive outlook. It's not about avoiding age, but rather, embracing it in a way that promotes longevity and vitality. Ultimately, healthy aging empowers women to live their best, fullest lives as they grow older.
While the terms 'healthy aging' and 'longevity' are often used interchangeably, they possess subtle differences. Healthy aging emphasizes quality of life during the aging process while making the most of our years on the planet and maintaining a high standard of living. On the other hand, longevity is primarily concerned with the quantity of years lived, aiming to extend life span. These two concepts are deeply interconnected. Longevity without healthy aging can result in many years lived with poor quality of life, while healthy aging without longevity cuts short the years we have left to live a full life. In an ideal world, the scenario would involve striving for a balance of both - living a long life full of healthy, vibrant years.
Biological age and chronological age are two distinct ways to measure a person's aging process. Chronological age, quite simply, is the number of years a person has lived since their birth. It's a fixed figure that increases uniformly with each passing year. Biological age, however, is the measure of how an individual's body systems are functioning in comparison to the average norm. It takes into account factors like cardiovascular health, physical fitness, cognitive performance, and overall appearance. It's possible for a person's biological age to be significantly lower or higher than their chronological age, depending on their lifestyle habits and genetic factors. For example, a 50-year-old woman who follows a healthy diet, exercises regularly, keeps stress levels under control, and maintains strong social connections could have a biological age that's closer to 40. Conversely, a 30-year-old one with poor lifestyle habits may have a biological age that's closer to 40 or 50. Understanding both these ages can offer valuable insights into our health and longevity prospects.
Blue Zone
Have you ever heard of the “Blue Zones”? It refers to specific regions around the globe where people live exceptionally long, healthy lives, often surpassing the age of 100. These zones were identified by Dan Buettner and include five regions: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. These regions share some common lifestyle characteristics such as a plant-dominant diet, regular physical activity, strong community bonds, and a sense of purpose in life, all of which contribute to longevity. The concept of Blue Zones has gained increasing attention in health and wellness circles as a guide to healthy aging and longevity.
The lifestyle practices observed in these regions are not exclusive to the Blue Zones and can certainly be adopted by people anywhere in the world. Implementing a plant-centric diet, engaging in regular physical activities, fostering strong social connections, and finding purpose in one's daily life are all habits that can be cultivated regardless of geographical location. It seems that the key to healthy aging and longevity doesn't lie in a singular habit, but rather in a combination of various lifestyle choices made consistently over time and this is especially true for women over 40.
This includes:
A Balanced Diet
The foundation of healthy aging starts with our diet and nutrition. To live longer with vitality, we have to eat a well-balanced diet full of plenty of fruits, veggies, lean proteins, and healthy fats to provide the nutrients our body needs to function correctly. Avoiding processed foods, sugary drinks or snacks, and too much alcohol also contributes as these can all be detrimental to our health in the long run.
Exercise
Being physically active helps women over 40 avoid many age-related health issues like cardiovascular disease, Type 2 diabetes, and osteoporosis. Exercise doesn't have to mimic what we could do in our 20’s and doesn’t have to be intense or strenuous; even a brisk walk every day makes a difference. Finding activities that you enjoy and can easily fit into your daily routine is essential but make sure to include some weight-bearing exercises, such as resistance training to maintain healthy bones and muscles.
A Healthful Mindset
The way we think and feel also plays a vital role in our overall health. Having a positive outlook on life and a healthy mindset can reduce stress levels, boost immunity, and increase longevity. Mindfulness practices such as meditation or yoga are great ways to improve mental wellbeing. Gratitude, avoiding negativity, and spending time with loved ones can also help promote a healthy mindset.
Hormone Therapy
Menopause can bring many changes to our bodies and hormones, leading to symptoms such as hot flashes, mood swings, and sleep disturbances that can have an effect on longevity. Hormone therapy can help restore the hormonal balance, alleviating symptoms and preventing severe health problems. It’s worth a discussion with your doctor to see if hormone therapy is right for you.
Age-Defying Skincare
As we age, our skin becomes thinner and dryer, losing elasticity, and developing wrinkles. By adopting a daily skincare regimen, which includes sunscreen and moisturizer in midlife, you can keep your skin looking healthy and young for years to come. Pay attention to your skincare ingredients and look for creams and serums that contain Vitamin A or retinol, which can help boost collagen production and reduce wrinkles.
Anti-Aging Supplements
Adding certain supplements to your daily routine can really support healthy aging. Coenzyme Q10, or CoQ10, is a potent antioxidant that can protect your cells from free radical damage and boost energy production. Resveratrol, found in the skin of grapes, has been linked to longevity and heart health. Omega-3 fatty acids, primarily found in fish oil, promote heart and brain health and can improve skin health by maintaining its natural oil barrier. Lastly, collagen supplements help maintain skin elasticity and can reduce the appearance of wrinkles. Be sure to consult your doctor before starting any new supplement regimen to ensure it's safe and suitable for your individual needs.
With recent studies showing that women tend to live longer than men, an average of 81 years compared to 76 for men, paying attention to healthier living is even more important. Sadly, many women spend their later years living with disability or chronic diseases, such as osteoporosis, heart disease, or dementia. In fact, the World Health Organization reports that women above the age of 60 are twice as likely to suffer from debilitating diseases compared to men of the same age. Furthermore, mortality rates for heart disease, the leading cause of death in older women, have been steadily increasing over the past decade making it all the more important to pay attention to the lifestyle shifts we can make to improve our odds at healthy longevity.
We have the power to make personal change. When we put our minds to healthy aging it extends the period of life we live disease-free while maintaining our physical and cognitive functions. Focusing on preventative healthcare, pursuing an active lifestyle, eating a balanced diet and managing stress effectively not only prolongs our life, but ensures the extra years we get are productive, independent and satisfying. Ultimately our pursuit should be ensuring our later years are as vibrant and fulfilling as possible.
Aging is a natural part of life, but healthy aging is a choice. As women over 40, we need to take care of ourselves, ensuring our bodies and minds remain healthy and strong. Incorporating healthy eating, regular exercise, a positive mindset, and age-appropriate therapies can help us to age gracefully and gratefully allowing us to enjoy our golden years. By making conscious choices and with a little bit of effort, we can all live long, happy, and fulfilling lives.
