Live your best age
Our Experts Weight loss
Wondr Instructor and registered dietitian, Meridan Zerner shares practices that pack an age-defying punch for your population.
You can’t help getting older, but you don’t have to get old.” – George Burns
Wouldn’t it be great to look forward to every stage of life? Imagine having the physical and mental ability to enjoy doing what you want to do––at any age. I’m here to tell you that it’s within reach. Let’s look at three lifestyle habits that can help you and your population get there.
1. NOURISH YOUR BODY AND MIND
Never underestimate the power of nutrition! The following eating habits have been shown to help you stay sharp and feel your best.
Feed your mind with brain food
You’ve probably heard of the Mediterranean and DASH eating patterns. But have you heard of MIND? MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) combines these two proven eating plans to give you a recipe for brain health like no other. Research shows it can enhance brain function and reduce the risk of developing Alzheimer’s dementia. MIND guides you to focus on 9 key brain-nourishing foods:
- Leafy greens
- Non-starchy veggies
- Berries
- Beans
- Whole grains
- Nuts and seeds
- Fish (especially salmon, tuna, trout, and sardines)
- Chicken/turkey
- Olive oil
Support your body with anti-inflammatory food choices
Chronic inflammation contributes to a number of conditions, like diabetes, heart disease, arthritis, certain skin disorders, cancer, and more. Anti-inflammatory foods like those from MIND can help reduce inflammation. One strategy to keep inflammation at bay is to replace inflammatory foods like sugary drinks, packaged snacks, and processed meats with more natural, whole foods found on the MIND eating plan.
Stay strong with protein
Because we tend to lose muscle mass as we age, adding lean protein to your plate will help maintain and build muscle. Consider increasing your protein portion from ¼ to ⅓ of your plate.
2. USE THE MAGIC OF MOVEMENT
Regular physical activity is THE magical elixir for keeping your body and mind healthy. We know from decades of research that it can do all this and more:
- Improve your energy levels
- Protect your memory and brain health
- Enhance your ability to learn
- Boost your mood
- Prevent pain
- Help you stay strong
- Increase your circulation
- Promote blood sugar balance
- Reduce the risk of heart disease and diabetes
Those benefits sound great, right? Even if you can’t remember the last time you worked out, you can get started by choosing what sounds fun to you. Yoga, gardening, strength training, and even playing with your kids or grandkids all count as healthy movement. Start small and increase slowly over time. If you begin with 10 minutes a day, you’re already nearly halfway to the recommended 150+ minutes per week! Build a routine that truly works for YOU. Wondr participants have access to movement videos in the Wondr Library to do this. There they can find options from yoga to kickboxing, gentle stretches to core strengthening, and everything in between.
3. BEFRIEND TO BE WELL
Did you know that connecting with others can cut your risk of heart disease, stroke, diabetes, and dementia? Not only that, but quality time with people you love reduces your stress hormones (especially if it includes a good laugh!).
It’s never too late to create more connection in your life. Here are some great ways to begin:
- Keep your current bonds strong by minimizing distractions during conversations. Putting your phone or device aside is a simple way to increase the quality of your time with loved ones.
- Find an opportunity to serve. Whether it’s helping out a neighbor or volunteering somewhere, serving others is a great way to feel better and enjoy camaraderie.
- Forge new friendships through shared interests. Lean into group activities that bring you joy.
REMEMBER: Your best years just might be ahead of you
I hope you’re motivated to cultivate these age-defying habits of nourishment, movement, and connection. Have fun with them, make them your own, and enjoy becoming your most youthful, vibrant you!
This is just a glimpse into the strategies you and your population will learn with Wondr. Curious about how to get started? Contact us today and a Wondr Health representative will be in touch with you soon.
