Daily Practices Endorsed by an Elderly Specialist for Reversing Aging Past Fifty Years
In the realm of anti-aging, there's no strict definition, but generally, folks over 65, who are eligible for Medicare, are considered "geriatric." If you're nearing this age, it's essential to consider incorporating some anti-aging habits into your lifestyle. Dr. Erika Hutz, a geriatric medicine physician at Endeavor Health, shared her routine to help us stay "youthful." Here's a glimpse into her pre-9 a.m. game plan:
Start the day hydrated
A study published in eBioMedicine reveals that inadequate hydration can escalate biological aging, develop chronic diseases, and increase the risk of premature mortality[1]. Hydration, thus, plays a vital role in long-term health and cellular function. Older folks have an elevated risk of becoming dehydrated due to decreased thirst sensation and less water retention. Some medications can also provoke dehydration. The National Academy of Medicine recommends that males aged 51 and over should consume 13 cups of fluids daily, while females within the same age group should drink 9 cups[1]. However, it's crucial to discuss personal requirements with a healthcare professional considering age and weight.
Carve out time for exercise
Amidst life's commitments, prioritizing workout time is crucial. Dr. Hutz dedicates her mornings to strength training with a professional trainer, focusing on heavy resistance work. Strength training is crucial for maintaining bone density, muscle mass, and metabolic health as we age[1]. Start with moderate exercise, and if your body allows, step it up to a more vigorous workout. Regular exercise, even in the later years, minimizes the risk of chronic diseases and death[1].
Eat a protein-rich breakfast
Research from The American Journal of Clinical Nutrition emphasizes the significance of adequate protein intake in older adults[1]. Protein helps maintain muscle mass and physical function over time. Dr. Hutz opts for a protein-packed breakfast—either cottage cheese with a chopped apple or an overnight oat smoothie with Greek yogurt, milk, frozen strawberries, and chia seeds. Adequate protein supports muscle recovery and provides energy throughout the morning.
Skincare and vitamins
To help preserve her skin and support bone health, Dr. Hutz incorporates a skincare routine and calcium/vitamin D supplements into her mornings. She uses a vitamin C serum, eye cream, moisturizer, and sunscreen in her skincare regimen, following her workout and shower. Incorporating these habits, as recommended by geriatric and anti-aging experts, can contribute to long-term health and vitality[1].
- In the anti-aging sphere, understanding the role of hydration is crucial, as inadequate hydration can speed up biological aging and increase the risk of premature mortality.
- Older individuals have a higher risk of dehydration due to factors like decreased thirst sensation, less water retention, and some medications.
- To maintain long-term health and cellular function, it's essential to meet daily fluid intake recommendations as suggested by the National Academy of Medicine.
- Regular exercise is crucial for older adults as it minimizes the risk of chronic diseases and death, even in the later years.
- Strength training, focusing on heavy resistance work, is particularly important for maintaining bone density, muscle mass, and metabolic health as we age.
- A protein-rich breakfast is essential for older adults as it helps maintain muscle mass and physical function.
- Dr. Hutz, a geriatric medicine physician, emphasizes adequate protein intake by opting for protein-packed breakfast options like cottage cheese, an overnight oat smoothie with Greek yogurt, or a chopped apple.
- To preserve her skin and support bone health, Dr. Hutz also incorporates a skincare routine and calcium/vitamin D supplements into her mornings, following the recommendations of geriatric and anti-aging experts.
