Daily Habits That Slow Aging

Aging gracefully requires sticking to healthy habits daily. According to experts at AARP, incorporating the following anti-aging strategies into your day can help delay the visible and invisible signs of aging. While individuals differ, and you should tailor your daily schedule to suit your needs, this sample day incorporates important healthy, anti-aging habits:

6−8 a.m. Wake up. According to most scientific research, the best time to wake up is between 6 a.m. and 8 a.m., as it aligns with your natural circadian rhythm and allows for exposure to morning sunlight, which helps regulate your sleep patterns and promote alertness throughout the day.

7-9 a.m. Morning walk. Taking a walk in sunlight first thing in the morning allows your body to absorb vitamin D, which slows the aging process. Experts at Henry Ford Health say that starting your day with a morning walk helps you check something important off your daily to-do list – your fitness. Even if you only have time for a 10-minute walk each morning, you’ll have up to 70 minutes of exercise by the end of the week. And make sure to apply sunscreen before heading out, even on cloudy days, to prevent premature aging caused by UV exposure.

9-10 a.m. Breakfast. Start off with a high-protein meal to maintain muscle mass. It’s recommended that we get about 25 to 30 grams of protein in the morning to prevent age-related muscle loss. According to Prevention, eggs, yogurt, quinoa, and peanut butter are good options for a delicious protein-rich breakfast.

Noon. Meditation. According to Psychology Today, meditation can boost physical longevity by reducing inflammation and improving gut health. It also boosts brain connectivity and may slow the onset of diseases like Alzheimer’s. Yoga, or any other calming, relaxing practice can achieve similar results.

1 p.m. Lunch. Have a large salad with salmon that’s rich in anti-inflammatory omega-3 fatty acids along with fresh vegetables and fruits for fiber and important vitamins and minerals. Many studies have found that the Mediterranean diet, which focuses on plant-based foods and healthy fats, increases life expectancy, reduces the risk of major chronic diseases, and improves quality of life and well-being. And drink plenty a lot of water to help keep the skin plump and hydrated, reducing the appearance of fine lines and wrinkles.

3 p.m. Exercise. An afternoon workout can boost longevity, according to Everyday Health. A recent study of more than 90,000 people found that working out in the afternoon reduced the risk of early death more than physical activity in the morning or evening. The study was published in Nature Communications. Vary your routine to include cardiovascular workouts, resistance training and flexibility exercises.

4-6 p.m. Get social. Stanford Lifestyle Medicine experts note the importance of social engagement in preserving good health and longevity. “Our relationships form a lattice of support that constitutes the largest single factor in the overall well-being of most people,” says Steven Crane, a, Stanford social engagement research scholar. “We need to prioritize showing up for one another, because when we don’t, loneliness and isolation can become chronic.” According to research, social isolation can increase the risk of dementia by 30%. Join a card group, community center or volunteer.

6 p.m. Dinner. Have a fiber-rich dinner and then close the kitchen until the next morning. Studies have shown that eating within a12-hour window during the day and then fasting for 12 to 16 hours until the next morning is associated with increased longevity and decreased incidence of chronic diseases.

10-11 p.m. Lights out. British researchers found a link between this ideal bedtime and reduced risk of heart disease, especially in women. People who fall asleep before or after that hour were notably more likely to develop heart disease during the multiyear study. Adequate sleep ─ seven to eight hours ─ is vital for cellular repair and regeneration and allows the body to recover and rejuvenate.