Staying youthful and healthy comes down to good habits, consistency, and self-care. Here are 8 topics for some of the best ways to keep your body and mind feeling and looking their best:
1. Skincare
Sunscreen:
Wear broad-spectrum SPF daily to protect against UV rays that cause premature aging. If you're concerned about toxins, use zinc-based products with natural ingredients. Also, remember to protect your eyes with glasses that are not just polarized but block harmful UV rays which can lead to various eye problems as we age.
Moisturize:
Hydrate your skin with a good moisturizer to maintain elasticity and reduce fine lines. You can also apply an additional product with shea butter or beeswax to help seal in the moisturizer throughout the day.
Antioxidants:
Use skincare products with vitamin C or retinoids to promote collagen production and brighten skin. Besides creams and vitamins, you can add more fruits and vegetables high in C and E, along with beta-carotene. Minerals like selenium and zinc activate vitamins. You can fight free-radicals from both inside and outside your body!
2. Healthy Diet
Eat Whole Foods:
Speaking of eating antioxidants, add these selections to your diet! They include fruits, vegetables, lean proteins, and whole grains. Like carrots, sweet potatoes, broccoli, asparagus, beets, asian greens, various nuts, spelt, buckwheat, rye, kiwi, wild berries, and many more - even red wine because of it's content of resveratrol and proanthocyanidins (which can help cardiovascular health)
Omega-3s: Foods like salmon and walnuts promote skin health and reduce inflammation. These compounds along with healthy oils like from olives and coconut are very beneficial in cellular functions.
Stay Hydrated:
Drink plenty of water to keep skin hydrated and clear. Also, match the best pH levels for your own body. Liquids should also help in digestion and contain electrolytes to help balance your body's overall "operating system" in terms of cooling, digestion, immunity, healthy cell growth, and blood flow. Avoid too many drinks with alcohol and caffeine as they act as a diuretic dehydrator which works to dispel moisture from your body along with over-taxing your kidneys and liver.
3. Exercise
Strength Training:
Ah yes. Let's hit the weights! Your body is designed to build muscle when gravity consistently challenges its ability to move, lift, and resist actions. Resistance training helps maintain - and even build - muscle mass, which naturally declines with age. In fact, after 32, we begin our decline in muscle mass, it's important to keep it strong. Combine it with cardio, and it also helps maintain the strength and flexibility of cartilage and bone within those muscle groups. So, win-win!
Cardio:
Let's mention it again, because it's that important! Heart disease is the cause for almost 20% of deaths in the U.S. Working your heart out in intervals helps lower blood pressure, decreases resting heart rates, and of course, improves your circulation. All of this also boosts your skin's health and overall vitality of every other organ in your body.
Flexibility:
Yoga or stretching enhances posture and balance, both of which can help you appear more youthful. Yoga is also a great partner to meditation and manifestation (if you're into that sort of thing - which you should be!). Yoga is also a wonderful chance to socialize and meet other people in your in your neighborhood who may also share similar interests! (see "Social Connections" in the below point!)
4. Sleep
Quality Sleep:
Ah, sleep. We all should set a goal for 7-9 hours of restful sleep each night to allow our bodies and brains to repair and rejuvenate. Sleep is more than just resting your muscles and body, it's an important task which allows the brain to "clear" out excess thoughts and trash and to resort stored memories. Think of it as clearing out your email deleted emails, erasing browser history, and rebooting your laptop or phone. It's also a very important component to keeping our immune system in check and healthy.
Sleep Position:
How you sleep is important because it may be related to snoring, sleep apnea, and insomnia. Sleeping on your back may help overall rest and it also helps to reduce wrinkles caused by pillow pressure. Find the best position for you and make sure to have quality pillows and mattress - this is where you spend a third of your time!
5. Manage Stress
Mindfulness:
Stress is probably the number one problem for many people in regards to their health and overall happiness. You can practice meditation, yoga, or deep breathing exercises to reduce stress levels. Meaningful stress reduction can be accomplished in just 5-10 minutes a day with practice - that can be the best use of your time for the whole day! Remember that chronic stress can lead to premature aging and poor health because of the ongoing elevations in adrenaline and cortisol. These hormones are meant to only be present in our system temporarily and long-term elevated exposure wears on the body's ability to repair and build healthy cells.
Social Connections:
We're not just talking posting memes on Facebook. Maintain strong in-person relationships are key elements to supporting your mental well-being. One of the Blue Zones studies found a shared correlation of "strong community" to be one of the most important aspects of overall health and longevity. Besides, life is too short to argue with strangers on Facebook!
6. Avoid Harmful Habits
Limit Alcohol:
A glass of wine a day keeps the doctor away, but a pint of whiskey a night.. gets you into a fight. Kidding aside, excessive drinking dehydrates your skin and causes premature aging. It also damages your liver, kidneys, heart, and brain. You can mix carbonated water with your drinks, add orange juice, cranberry juice, or even drink water. Limiting alcohol is a key factor - especially as we age and our bodies are not as resilient to recovering.
Avoid Smoking:
This should go without saying. It's 2025 and we all know smoking damages collagen and accelerates skin aging besides directly causing lung and heart damage. Just. Don't. Do. It.
7. Mental Wellness
Learn New Things:
Mental stimulation helps keep your brain sharp and can contribute to a youthful, vibrant outlook. Studies have shown that even reading a book, playing online games, and taking pottery class greatly reduces the signs of dementia and decline in cognitive thinking. Activities like tennis, yoga, playing an instrument work various parts of the brain at the same time which helps build new synapses and neuron connections. So, get out there and Pickleball!
Positive Mindset:
Practicing gratitude and staying optimistic can radiate outward. Psychologists agree that gratitude and feeling love are some of the most positive brain expressions we can have. These perspectives activate positive energies within us and help everything from our respiratory system to our immune system. A new study shows we align more with the frequency of nature itself which puts us in a healthier zone for living.
8. Grooming
Hair Care:
Cut it, grow it, dye it, braid it. Your hair can be a reset for who and where you are in life. Consider styles and colors that suit your face and make you feel confident. Be you!
Teeth and Gums: Regular dental check-ups and whitening treatments (if desired) can help maintain a youthful smile. Healthy gums are also directly related to gut and heart health! Brush, floss, wash, rinse and repeat! Scents: Find your signature "smell". It can just be you or a mix of citrus, ginger, and mint. Fragrance can be another way to express who we are and build confidence in defining who we are. Confidence keeps us young at heart and that's what it's all about. :)