The aging process is an inevitable part of life. We all have a “peak” for physical performance within us, and at some point, we switch from climbing towards it to heading down the other side.
Some of the negative physical effects of aging include:
- Metabolic syndrome and risk indicators including obesity, insulin resistance, decreased ability to use nutrients, increased blood pressure, and increased cholesterol.
- Osteopenia (loss of bone density)
- Sarcopenia (loss of muscle mass)
While we will all reach a point where entropy is unavoidable, there are certain lifestyle behaviours that can have a significant positive impact on resisting these negative physical effects that do not include pharmaceuticals.
1) Sweat daily
Walking, biking, swimming, jogging or moving in some way, every day, has a host of health benefits. Aerobic training improves the efficiency of the cardiovascular system, promotes the movement of lymph and blood, improves capillary density, and strengthens mitochondrial density. All of these positive effects are hugely beneficial for guarding against metabolic syndrome. Daily low-level aerobic exercise also helps maintain a functional range of motion and the ability to keep up the activities you love. As they say, use it or lose it!
2) Do resistance training
Regular strength training has the greatest impact on preventing osteopenia and sarcopenia. The compressive force of loading your body with exercises like squats can increase and maintain bone density. The tension of lifting weights through a full and safe range of motion has positive effects on muscle mass and the resilience of soft tissues.
3) Find a rhythm
The prevalence of insomnia and trouble sleeping increases with aging and can have a negative impact on longevity, with sleep deprivation a risk factor for many health problems. Being in tune with your circadian rhythm and honouring sleep hygiene practices can go a long way in establishing quality sleep and good energy patterns. No one feels like hitting the gym after a bad night of sleep!
4) Fuel your brain and body
Eating foods that support good mental acuity and your daily activities is essential to keep you feeling your best as you age. Hydration, an array of colourful vegetables, adequate protein, high quality fats, and nutrient dense foods, all play a crucial role in preventing the negative physical effects of aging. Regular consumption of foods that fall outside the bucket of fuelling your brain and your body to perform at their best increase inflammation and can speed up the decline.
Will Strathdee 
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