20 proven ways to age with vitality. Woman in white summer dress walking in the sun.
20 proven ways to age with vitality. Woman in white summer dress walking in the sun.

Ladies This Is For YOU! 20 Proven Ways To Age With Vitality

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Hey Ladies, we are NOT over the hill…. we are climbing and conquering the mountain. Some of our best years are right ahead of us.

Control the things we can control, and don’t worry about all the rest.

If you can fix it…. FIX IT! if you can’t … don’t worry about it.

 

Here are my top 20 Healthy Ageing tips for Women

Each of these points can be a whole article on their own! So look for future articles covering each of these points 🙂

1. Eat A Healthy Diet

(Based on ‘MyPlate’ for Older Adults)

Fruits & Vegetables:

  • Eat whole fruits and vegetables as they are rich in essential nutrients as well as fibre.
  • Look for and choose a deeply coloured flesh fruit and vegetable.
  • Look for and choose a deeply coloured flesh fruit and vegetable.
  • If you choose canned varieties, make sure they are packed in their own juices or are low-sodium.
  • Eating fruits and vegetables can help preserve your bone density which can decrease with ageing.

Healthy Oils:

  • Liquid vegetable oils (such as olive, canola, and coconut oils) and soft margarine will provide you with critical fatty acids and some fat-soluble vitamins.

Grains:

  • Whole grains.
  • Fortified foods.
  • These are good sources of B vitamins and fibre.

Dairy: 

  • Look for fat-free and low-fat milk, cheeses and yogurts.
  • These provide protein, calcium and other essential nutrients.

Protein: 

  • Choose a variety as they provide many vital nutrients.
  • Lean meats and poultry.
  • Nuts.
  • Beans.
  • Fish.

Fluids:

  • Drink plenty of fluids.
  • They can come from water (good choice), tea, coffee (limit), soups.
  • They can also come from fruits and vegetables.

Herbs & Spices: 

  • Use a variety of herbs and spices to enhance the flavour of your food.
  • This will also help you to reduce the need to add salt.

2. Keep In Contact With Friends & Family

 

  • This is so important, and our relationships can help build us up and keep us from feeling lonely.
  • Go for lunch.
  • Ask about themselves, be a listener.
  • Surround yourself with positive people.

3. Regular Checkups With Your Doctor

  • Get your blood pressure and cholesterol checked.
  • Get checked for diabetes.
  • Anything unusual or abnormal that you notice you should bring to the attention of your doctor.
  • What is your family’s medical history? Those medical issues that are part of your family and genes need to be checked so keep your eyes open.
  • Colorectal cancer screening. This never entered my mind until my mother got this cancer.
  • Pap tests and pelvic exams should be done.
  • Breast exam.
  • Skin checked. I loved… and still do… being out in the sun. The warmth and brightness just make me happy. As I have gotten older, I am now more aware and now take the precautions of suntan lotion, time of day, and length of time in the sun.
  • Before starting any fitness program or nutrition plan, check with your doctor if you are new to fitness or when you start back after a long layoff, over 50, or have any type of underlying medical issues.

4. Regular FUN Exercise

  • Have variety in the types of activities you do.
  • Focus on the benefits of exercise.
  • It is essential to keep moving. And if stiff joints and muscles are the problems, start with this 4-Day Movement Challenge to get you started on the right track.
  • Incorporate stability and balance training within your workout.
  • Workout with a friend. Or in a fitness class. Being around people has such a mental benefit too.
  • Research shows that exercise helps to prevent many diseases associated with ageing. Such as dementia, cancer, Alzheimer’s, heart disease and more.
  •  

5. Do Resistance Training To Strengthen Your Bones

  • OK, here’s the deal. When you lift something substantial, your muscles contract, creating tension not only in the muscle itself but also in the tendons which attach to our bones. This is what makes us move.
  • This tension on the bone makes the bone itself have to become stronger, which makes it denser… yes, that is a good thing 🙂
  • Bands, weights, bodyweight, machines, whatever it is you use, it needs to be challenging enough for your body to adapt and become stronger.
  • Your body does not know if it is in a $3000 machine or has a $3 band in its hand … all it knows is that there is resistance against it and adapts to that resistance.

6. Sleep

  •  Yes, I know at times this can be easier said than done mainly through the menopausal transition period.
  • But there are many things we can do to help us to have a good night’s sleep.
  • I don’t know about you, but when I was young, I could stay up all night and party. As I got older, it started taking longer and longer to recover from those nights. And now I really look forward to going to bed and getting a good night’s sleep.
  • Essential oils can help with this too. Oils such as Lavender, Roman Chamomile, Clary Sage, and Ylang Ylang are good choices.
  • I have written a couple of beneficial articles that can help with this:  17 Ways to Combat Waking Up Exhausted.

7. Keep Hydrated

  • So very important at any age but especially as we get older.
  • Helps to keep the urinary tract and kidneys healthy.
  • Regulates body temperature.
  • Keeps our joints lubricated.
  • Helps to prevent infections.
  • Delivery of nutrients to cells.
  • Helps keep organs functioning properly.
  • Can also help improve sleep quality, cognition and our mood.

8. Keep The Brain Sharp

  • Crossword puzzles.
  • Things that make you have to think and solve problems.
  • Reading.
  • Keep learning: A higher level of education is associated with better mental functioning in old age.
  • Use all of your senses.
  • Exercise. The brain and body are interconnected, one affects the other.
  • Learn a new language.

9. Continue To Learn New Things

 

  • Take a course in something you are interested in learning. (I am going to take a welding course. Very random for me, but really it is something I want to learn so that I can be more creative in my artwork… and I want to try and make some furniture).
  • Try a new recipe.
  • Take up a new sport or activity you have not done before.
  • Play an instrument.

10. Find A Hobby & Work At It.

 

  • A hobby is an interest. It is something you enjoy doing. But it is not your primary job or your main income (although many people have taken their hobbies and made it into a thriving business).
  • Maybe it’s painting, or building furniture, or collecting, there are so many things you can do.
  • I find when doing a hobby the time just fly’s. You can spend hours at it and not even know it because you enjoy what you are doing.

11. Stress Reduction

  • Our stresses can change as we age, so it is crucial to take the time to recognize what your stressors are.
  • Take the time to destress and calm the mind.
  • This is where yoga comes in for me.
  • There are quite a few essential oils that can help with stress reduction.
  • Is the stress environmental? A person? A situation?
  • I wrote an article that may interest you, which is about stress: 10 Simple & Effective Ways To Reduce Stress

12. Quit Smoking.

But you already knew this.

  • I could go on and on about the detriment it has on your health, but again you already know this. So I won’t harp on it … but you know.

13. Spend Time Outdoors

  • I love being outside. There is just something about being in nature. Whether it is going for a walk or working in the garden, it is peaceful and relaxing.
  • It can also boost your immune system
  • Helps to clear your mind and think out and resolve problems.
  • Can help with SADs (Seasonal Affective Disorder).
  • Get your daily dose of vitamin D from the sun. It helps us absorb calcium, prevent osteoporosis and help reduce inflammation.

14. Be Conscious Of Your Alcohol Intake

 

  • I LOVE my wine 🙂 but being conscious of the amount we intake is important.
  • I remember in my ‘younger years,’ I could handle a lot more than I can now! Now… not so much 🙂
  • Our bodies metabolize it differently as we age. It can affect us, women, harder than our male counterparts as we age.

15. Live Life To The Fullest

Seek out happiness

  • I recently lost a dear friend to cancer at a young age. It shocked me because he was one of those people that was so gregarious and had such a positive presence about him, right up to the end. It really puts life back into perspective when you lose someone—people over things.
  • Other words to describe this would be: live, prosper, be happy, enjoy oneself, have fun, flourish, thrive, love life….
  • A quote I really like is “Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other’s opinions drown your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.” –  Steve Jobs

16. Accept Your Body’s Changes

 

  • Control the things you can control and the things you cannot… let go!
  • Embrace the grey hair, the wrinkled skin and the age spots.
  • Being confident in your own skin goes a long way as to how you portray yourself and how others see you.
  • Be content with who you are, we are all on our own personal journey
  • Use a good moisturizer 😉

17. Don’t Forget About Your Mental Health

 

  • Go for coffee with a friend
  • Keep up with the family and get together often
  • Make time for mental relaxation and do something positive for yourself daily
  • Meditation is an excellent way to help get our minds in the right space.
  • Read a good book.
  • Join a club to meet new people. Positive human interactions are fundamental to our mental health.
  • Seek out help. Help is there when you need it. It is NOT weak to ask for help and it can change your life around.

18. Prepare Mentally For The Transition Stage

(peri-menopause, menopause, post-menopause)

  • If you have not entered this phase of your life yet, it is vital to learn and understand precisely what is coming. By doing this and having the knowledge as the body begins to change, we are better prepared mentally for what is to come.
  • NOW… in saying this, it still can be a challenge for some. But having the knowledge will go a long way in helping to combat all that we are hit with during this time
  • Here is another helpful article to fill you in on what happens and how we can work through it. 
  • Read our article on How To Survive Menopause

19. Pass Your Wisdom On

 

  • Yes YOU do know a lot.
  • We have lived many years and have had a ton of life experiences.
  • These are things we can pass on … not force on ..to our kids, grandkids … heck to anyone who will listen!

20. LAUGH

  • We have all heard that ‘laughter is the best medicine,’ and there is a lot of truth to that!
  • We underestimate the importance of laughter and its healing effects.
  • It relaxes the whole body.
  • Boosts the immune system.
  • Relieve stress.
  • Triggers the release of endorphins.
  • Helps us to release anger.
  • Can help protect the heart by improving the function of blood vessels and increases blood flow.
  • Burns calories.
  • LAUGH LOTS… AND LAUGH OFTEN
References

Axe, J., Bollinger, T. and Rubin, J., 2018. Essential Oils. Destiny Image Publishers, p.309.

British Nutrition Foundation. 2020. Dehydration In The Elderly. [online] Available at: view source [Accessed 26 June 2020].

Campbell, N., 2020. Fitness And Nutrition Tips From The Healthiest Countries. [online] Acefitness.org. Available at: view source [Accessed 26 June 2020].

Franquesa, M., Pujol-Busquets, G., Garcia-Fernandez, E., Rico, L., Shamirian-Pulido, L., Aguilar-Martinez, A., Xavier Medina, F., Serra-Majem, L. and Bach-Faig, A., 2019. Mediterranean Diet And Cardiodiabesity: A Systematic Review Through Evidence-Based Answers To Key Clinical Questions. [online] ncbi. nih. Available at: view source [Accessed 26 June 2020].

Merrill, S., Bryant, C. and Green, D., 2014. ACE Senior Fitness Manual. 1st ed. pp.Chapters: 2, 3, 4, 7.

My Plate for Older Adults. 2020. Home – My Plate For Older Adults. [online] Available at: view source [Accessed 26 June 2020].

News. 2020. The Importance Of Hydration. [online] Available at: view source [Accessed 26 June 2020].

Publishing, H., 2020. 7 Ways To Keep Your Memory Sharp At Any Age – Harvard Health. [online] Harvard Health. Available at: view source [Accessed 26 June 2020].

Spears, S., 2020. You’Re Never Too Old To Start Enjoying The Benefits Of Being Physically Active. [online] Acefitness.org. Available at: view source [Accessed 26 June 2020].

Strean, W., 2009. Laughter Prescription. [online] PubMed Central (PMC). Available at: view source [Accessed 26 June 2020].

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