Staying young is up to us
Nine tips for a fitter, younger body – from water and protein to stress management and packaged foods.
Youth always appeals to us because we associate it with health, vitality and a fit body. So can we stay young as we get older? Increasing the body’s repair work and reducing its wear and tear is, at least partly, in our own hands. That is why I always tell my patients: there is no elixir of youth – and if there is one, it is in our hands.
Tips for staying young
1. Drink 2.5 litres of water a day. Water is essential for all our organs and tissues to work properly. If you are not used to drinking water, add a cinnamon stick, apple slices or lemon slices to make it more appealing. You can also set an hourly alarm on your phone until drinking water becomes a habit – and once something is a habit, it becomes easy.
2. Walk at least 6,000 steps a day. If nothing restricts your movement, regular walks and an active day keep your blood flowing, get your heart going and tell your body to work.
3. Choose teas rich in antioxidants. Green or white tea every day is a good choice. Antioxidants protect cells from free radicals and help slow down cell ageing.
4. Avoid trans fats. Trans fats, eaten in large amounts with ready-made food, lead to extra fat tissue in the body – and excess weight is always a burden. Trans fats are mostly found in fast food: burgers, pastries and packaged snacks. Choose home-cooked vegetables in olive oil or homemade sandwiches instead.
5. Get enough protein every day. The quality of protein matters too. Eggs, pulses, dairy (an excellent source of calcium) and grilled meat, chicken or fish are high-quality protein sources. To make the most of protein, spread it evenly across your meals.
6. Manage your stress. Live a less stressful life, or get help from experts in managing stress. We all have stress, but stress that is not managed well – or that never lets up – can harm the body like a free radical. Try meditation, soothing herbal teas such as chamomile or jasmine, or get support from a professional.
7. Cover your macro- and micronutrients. Getting the macro- and micronutrients you need each day is essential for a healthy body. Follow a nourishing diet that is rich in vitamins and minerals.
8. Swap packaged snacks for natural ones. The additives and preservatives in packaged foods work against staying young. Instead of packaged snacks, reach for low-sugar fresh fruit such as apples and pears, calcium-rich milk or kefir, or walnuts, almonds and hazelnuts for healthy fats.
9. Do what makes you happy. On top of all this, doing things that make you happy – and living according to the age you feel – is your best elixir of youth.