Focusing on the inside out is the key to healthy ageing. The saying “you’re only as old as you feel” has some bearing here because your thoughts do influence your outlook on life, and, some may say, even how your physical body performs. Of course, there are several areas of our health that we can focus on to support healthy aging as a woman, and these can be applied at any age because the earlier we start, the better the outcomes when we are older. By focusing on the main pillars of good health such as sleep, nutrition, movement, and community it is possible to move into healthy ageing with grace.
Your Four Focus Points
睡眠
Women often have a ton of things to juggle every day, so sleep is a super important reset. Sleep is the best recovery for our body and helps us repair and detoxify overnight. Focusing on specific practices can make a big difference to our stress resilience.
Some excellent sleep hygiene practices that will send us off to slumberland include:
- not drinking caffeine after midday (or at all… the long half-life of coffee metabolism interferes with melatonin release later at night). Only about 10% of the population is estimated to be genetically unaffected by caffeine. For most, even if they are able to fall asleep after consuming caffeine at various points during the day, the quality of their sleep is likely compromised.
- writing down the scramble of what’s in our head onto paper so that we have a calm mind at night.
- keeping the bedroom cool and very dark—use blackout curtains or a mask.
- stopping the watching of screens 2 hours before bed.
- using blue light blocking glass, dim incandescent bulbs, candles, or blue light-free and flicker-free lighting after sunset.
The major component of sleep and health is the circadian rhythm and the dance between cortisol and melatonin. Sound sleep is dependent on hormones, and hormones are dependent on light cues from the sun throughout the day. Start with a walk at sunrise, and you might find that your sleep improves.
营养学
Focusing on a wholefood diet is one of the keys to longevity. A diet rich in nutrient-dense animal foods with fruits, vegetables, and traditionally prepared seed (grain, nut, bean) products can help you maintain a healthy weight and reduce the risk of chronic diseases. Avoiding animal fats earlier in life can lead to later weight gain and we need these healthy fats to make reproductive hormones during all ages and stages. Limit or eliminate processed and high-refined sugar foods and refined vegetable/seed oils. In these modern times it’s a good idea to support any nutritional gaps with a high quality multi vitamin such as 好健康 女性复合维生素 是专为满足女性需求而配制的。这种高效配方提供了日常健康和福祉所必需的营养素，如支持神经系统、情绪和健康能量水平的复合维生素 B。维生素 D 和钙可促进骨骼健康，叶酸可促进生殖健康。β-胡萝卜素、维生素 C 和 E、硒和锌为抗氧化剂提供支持。
运动
As people age, muscle and joint function naturally declines, but the rate at which it declines is up to you. So, it’s important to fit functional movement in wherever you can. If you can aim to get 30 minutes of exercise in a day, including some resistance or weights plus some balancing exercises, this will support your mood, metabolism, and your appetite and physical function. You can increase the number of steps you get each day by doing activities that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator.
社区
Social connections are vital for mental and emotional health. Stay connected with friends and family, join a social group or club, or volunteer in your community. There are so many options today to get involved with an art group, a tennis or golf club, or volunteering at your local nature reserve. These are just some ideas to meet new people and forge new friendships.
Bonus Points - Supplements and Further Reading
为了支持我们的生活方式和目标，确保获得抗氧化剂的支持对维护细胞健康很有帮助。首先，通过全食物饮食，同时利用 好健康的葡萄籽 55,000. 这是一种高强度的抗氧化剂补充剂，每天 1 次，含有葡萄籽，可提供 435 毫克具有强效抗氧化特性的寡聚原花青素 (OPC)，以支持一般细胞健康。OPC 支持血管完整性，对静脉、眼睛和心血管健康非常重要。OPCs 还参与皮肤和结缔组织的健康，支持皮肤、肌腱和韧带中胶原蛋白和弹性蛋白的生成。
最后，随着年龄的增长，我们都希望保持最佳状态，因此，使用以下产品就可以轻松地为您的胶原蛋白提供支持 好健康的海洋之谜. 海洋之谜含有大量胶原蛋白，有助于皮肤的更新和再生。这些关键成分的组合通过支持胶原蛋白和弹性蛋白的生成、抵御环境中的自由基和帮助保湿，支持肌肤保持弹性、紧致和韧性。
For more supplements, see the Good Health Women’s Health Range.
请记住，健康的老龄化是一个终身的旅程，做出积极的改变来改善您的健康和福祉永远不会太晚。
请务必阅读标签并遵守使用说明。维生素和矿物质补充剂不应取代均衡饮食。如果症状持续存在，请就医。如需了解更多信息，请致电 0800 446 434 或访问 www.goodhealth.co.nz 联系我们的自然疗法师。
如果您对自己的生殖和/或荷尔蒙生活的任何部分有任何疑问，请去看全科医生，或与自然健康专业人士联系，为您提供个性化的饮食、生活方式和草药补充剂。祝您健康，新西兰，奥克兰。
以及女性健康系列的其他健康文章：
TAPS PP1186
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