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13 ways diet and exercise can help with graceful ageing


Discovering the secrets of ageing gracefully might seem like just another thing to think about as the years roll by. However, making ageing beautiful doesn't have to be a complex puzzle. With some simple tips, you can boost mental well-being, keep stress in check, and stay active.

1. Opt for a proper diet

Research backs the benefits of plant-based nourishment to combat the downsides of ageing. Cultivating a healthy lifestyle through a balanced diet ensures proper ageing and weight management.

2. Embrace bone broth

With its collagen, antioxidants, and hydrating properties, bone broth can be your ally in the fight against ageing. It not only protects your skin from fine lines and wrinkles but also offers additional brain benefits.

3. Enjoy fruits and vegetables

Colourful fruits and veggies are packed with healthy fats, oils, and essential vitamins. Including a variety in your meals and snacks can contribute to graceful ageing.

4. Kickstart your day right

Hormonal changes and shifting appetites can make it easy to skip breakfast. However, beginning your day with nutrient-rich foods can provide a burst of energy, balance blood sugar, and set the stage for healthy habits.

5. Ensure adequate protein

Meeting protein needs is crucial for maintaining muscle mass, reducing the risk of chronic diseases, and supporting overall health. Choose lean sources like skinless chicken, beans, fish, and lean mince meat.

6. Opt for quality starch sources

Say no to highly processed bakery items. Instead, opt for nutrient-rich carbohydrates like whole wheat bread, pasta, brown rice, quinoa, beans, and legumes.

7. Focus on mental health

A quarter of older adults experience mental disorders like depression and anxiety. Positive lifestyle changes and engaging in activities that uplift well-being can help fend off these challenges.

8. Stay connected

Whether in person or online, forming connections with others helps build a supportive community. Ideas include local warm space drop-ins, community groups, volunteer work, faith-based groups, and online communities.

9. Consider getting a pet

Pets are not just companions; they reduce feelings of isolation and the risk of mental illness. Some even offer assistance during medical emergencies.

10. Keep the brain busy

Stimulate your mind with activities like puzzles, Sudoku, reading, playing instruments, board games, arts and crafts, and cooking. A busy brain is a healthy brain!

11. Practice good sleep hygiene

Seniors are prone to sleep disturbances, but good sleep hygiene can make a significant difference. Establish a bedtime routine, limit caffeine and screen time, and say no to lengthy naps.

12. Keep stress low

Healthy stress management is key. Avoid addictive behaviours and focus on productive activities like yoga, meditation, breathwork, maintaining relationships, attending spiritual gatherings, and engaging in activities like a book club.

13. Embrace low-impact exercise

Regular exercise, such as walking, biking, swimming, and resistance training, helps maintain a youthful body. Aim for at least 30 minutes, three times a week, to manage fall risks and improve mobility and cognition.

Developing lasting habits for good health can safeguard against heart disease, diabetes, dementia, and other chronic conditions. Ageing beautifully is within reach, and it's simpler than you think!