Best Practices from a Geriatrics and Internal Medicine Specialist
Maintaining a firm grasp on your holistic health is the key to aging gracefully. Dr. Christy Chen, MD, a renowned geriatrics and internal medicine practitioner, emphasizes the importance of holistic health as we age. As a Medical Ambassador for The Good Feet Store and host of the Aging Forward podcast, her insights and expertise can guide you through practical steps to stay healthy, active, and vibrant in your later years.
“Here are my 15 essential tips,” according to Dr. Chen, “that focus on physical health, mental well-being, and lifestyle adjustments to help you enjoy a higher quality of life and maintain your independence as you age:”
Move Your Body Often
Staying active is crucial and offers numerous benefits, including improved cardiovascular health and enhanced mental stamina. As we age, muscle mass diminishes by approximately 3-8% per decade after 30, with a higher rate of decline after 60. Combining resistance training such as using free weights and cardio activities like running can help preserve muscle mass, boost metabolism, reduce stress, and improve heart strength.
Choose Exercises You Enjoy
Dr. Chen emphasizes that, “The best exercise is the one you enjoy and will stick to.”
Whether it’s walking, running, cycling, yoga, or strength training, choose activities that you find fun and that keep you engaged. Gradually increase the duration or difficulty to stay motivated and fit.
Prioritize Your Posture
With age, spinal discs harden and lose flexibility, leading to a compressed spine and a forward tilt, known as kyphosis. Strengthening exercises focused on the shoulders and core can help combat pain and the “stooping” form associated with aging.
Eat Smart (Choose Anti-Inflammatory Food)
The phrase “eat your vegetables” isn’t just for kids! A nutrient-dense diet is vital for healthy aging. Incorporate vegetables, fruits, whole grains, and healthy fats like olive oil into your daily meals.
Dr. Lauren Powell, MD, a Good Feet Store Medical Ambassador known as The Culinary Doctor®, specializes in family medicine and culinary medicine and has some additional tips to help eat smart. In her two innovative books, she highlights the transformative power of food to improve health.
She explains, “There is a crucial connection between good nutrition and health. Which means we can optimize our health by embracing healthy cooking techniques.” Limiting inflammatory foods such as red meat and dairy while including fish, poultry, beans, and eggs can enhance your overall health.
Drink Water
Hydration is essential for maintaining body functions, skin health, and joint lubrication. Inadequate water intake can lead to dull, prematurely aged skin and compromised cardiovascular function. Drinking enough water helps your skin look vibrant and supports overall health.
Sleep Well, Age Well
Quality sleep is critical for healthy aging. It promotes good circulation, slows arterial aging, lowers blood pressure, and improves blood flow. Getting adequate sleep also helps to nourish the skin, enhancing collagen production and overall appearance.
Build Healthy Habits
Ingraining healthy habits into your daily routine takes time but pays off in the long run. Consistently working towards implementing beneficial practices will significantly contribute to your overall well-being as you age. “Focus on what you can add to your life to live healthier and happier,” Dr. Powell states. “For example, get into the habit of eating a well-rounded breakfast with protein and fiber to satisfy your body and prepare it for a productive day.”
Minimize Un-Healthy Habits
Occasional indulgence in unhealthy habits won’t negate your progress, but it’s important to keep them in check. Limiting unhealthy meals to every once in a while, and trying your best to stick to the healthy ones is crucial for sustaining the progress you make in your overall health and well-being.
Communicate with Your Doctor
Regular check-ups and open communication with your doctor are crucial as you age. “Your doctor is your advocate, communicate openly and often with them,” Dr. Powell advises. Routine physicals, lab tests, and exams like mammograms or colonoscopies help monitor and manage your health effectively, allowing timely intervention when needed.
Respect Pain
As you age, daily activities might cause inflammation, aches, and pains. It’s essential to listen to your body and avoid pushing through any pain. Instead, focus on resting, modifying activities, and incorporating strength training, stretching and mobility exercises to ensure comfort and functionality over time.
Stay Connected
Our relationships have a measurable impact on our overall health. Interacting with friends and family reduces the risk of high blood pressure, strengthens the immune system, and lowers depression and anxiety rates. While technology has made it easier to connect, prioritize real-life connections alongside digital communication.
Eliminate Stress
“Not surprisingly, chronic stress accelerates aging by damaging cell structures and causing inflammation,” as Dr. Chen puts it. Managing stress through relaxation techniques and a balanced lifestyle helps mitigate its impact on the body and promotes healthy aging.
Start a Hobby
Engage in new hobbies to keep your mind active. Hobbies can reduce the risk of dementia by strengthening connections in different parts of the brain, enhancing cognitive function and overall well-being.
Be Mindful of Your Mindset
Aging brings about changes in mindset known as the “maturity principle.” With age, people often become more extroverted, emotionally stable, agreeable, and conscientious. Embrace these changes to improve your quality of life and mental health.
Find Balance
With everything there must be a balance. Balance your physical activities with adequate rest periods, incorporating frequent workouts and gentle stretches. “Similarly,” Dr. Chen highlights, “maintain a balanced diet that includes a variety of nutrients. Don’t forget about the significance of emotional balance by managing stress through mindful practices, hobbies, and time spent with loved ones.”
Now that you have these tips from Dr. Chen, don’t forget The Good Feet Store can play a part in your healthy lifestyle journey. Your feet are the foundation of your body, so the support and comfort our Good Feet Arch Supports provide is the first step to living the life you love while aging. Make an appointment for your Free Fitting and Test Walk on The Good Feet Store locations page and discover a true healthy life balance.
