The 5 Healthy Ageing Strategies You Need to Know

This is a different kind of Labor Day weekend for me as it is the first time I am not going to work after the long weekend. You see, I retired from the 9-5 in June and I have spent the summer getting acclimated to a whole new lifestyle. And you know what? It’s been fun!

I have had opportunities to hang out with retired friends, rekindled old friendships, and work on home projects that I kept putting off. Oh, and I have also been able to dedicate more time to helping women (and some men) like you reach your health and wellness goals more quickly. And you know what? That has also been a lot of fun!

Did you know that September is Healthy Ageing Month? It was enacted nationally by the US Senate in 2021 to celebrate ageing in a positive way. That is a good thing as our population is getting older by the minute, representing over 16.8% of the population, with the highest concentration of those over 65 located in Maine (not Florida, which is second).

As we get older, as we all are, we start to exhibit some conditions that are decades in the making, am I right? Our habits define how old we are metabolically, and it doesn’t matter what your chronological age is.

Let’s say you are 50, yet you have hypertension, are pre-diabetic and maybe overweight too. Most likely your metabolic age will skew older than a fifty-year-old who has more muscle mass, low blood pressure and manages their blood sugar better by eating a healthier diet.

I know, I know. You are thinking “how do I know what my metabolic age is” and more importantly “what can I do about it”.

Metabolic age is not an exact science, however, it is based on the ratio of lean muscle mass to fat ratio in the body and it is more of a comparison of you against others of the same age, to assess what it might mean. Some personal trainers use bioelectrical impedance scales to determine your metabolic age by having you hold onto the sensors while a low level electrical current runs through you, determining the lean muscle mass/fat ratio. You can also buy these devices yourself online.

The good news is you don’t have to hire a personal trainer or buy one more thing from Amazon. Save yourself the trouble. Just be truthful with yourself. Are you overweight? Do you have high blood pressure, high cholesterol levels or high glucose levels? All of these are indicators of metabolic syndrome and most likely your metabolic age is higher than others the same age as you.

Free online BMR calculator

The better news is there are actions you can take today to mitigate this and start reverse-aging (at least metabolically).

Step #1:

Get moving. Did you know that if you take a walk within 90 minutes after your meal, you increase your metabolic rate? It is never too late to start getting active, and it is so important as we get older that we have a regimen that includes strength training, flexibility, stability and elevates our heart rate.

Step #2:

Get some sleep. I can’t tell you how many people I know only sleep a few hours a night or have intermittent sleep throughout the night because of a chronic condition, such as sleep apnea. Aim for seven hours of sleep per night and you will find that more sleep equals more muscle building, better digestion and lower BMR.

Step #3:

Eat enough protein. Yes, you need to eat protein with every meal, especially as you get older. You need it to ward off muscle mass loss that comes with age. It also helps you lose weight. Please note that if you have kidney disease, you need to speak with your doctor before upping your protein consumption.

Step #4:

Manage your stress levels. We all have stressors in our lives, within our families, our careers, and it can create havoc with our bodies when we have unmitigated stress over time. Our cortisol levels go up, we gain weight around the middle, don’t sleep well and therefore don’t work out regularly. You can see where this is going, right? Join me on Mondays at noon for a quick 10 minute meditation to help you regulate your stress each week.

Step #5:

Try to eat more plant-based meals. By now, I am sure many of you have caught or queued up the Netflix documentary Live to 100: Secrets of the Blue Zones. I have been sharing this in workshops for years, the promise of living a long and healthy life well into your old age by adopting some commonsense habits. Check out Dan Buettner’s documentary and let me know what you think.

All of the above is the Teeming Health credo: Get well, Live well, Age well

If you are having trouble getting started, schedule a free consultation to see if working with me might make the difference for you. Why not start now, during Healthy Ageing Month, to get in the best shape of your life.

Best in health always,

Michelle