Expert tips for ageing gracefully with diet, exercise and mindfulness

Ensure that you get the most from your golden years by taking care of yourself today. Integrative Nutrition Health Coach and Certified Meditation Practitioner, Melissa Lainn shares some useful tips and sound advice on staying active, sharp, and socially engaged in later life.

You may be concerned about maintaining fitness as you get older. So you might be wondering if there are simple yet effective exercises you can consider to maintain mobility. “Think of movement as your secret weapon, to age like a fine wine!” says Melissa, pointing out that exercises such as walking, yoga, tai chi and water aerobics are all excellent. “They’re low-impact and great for improving flexibility, balance and strength. Resistance training with weights or resistance bands can keep muscles strong. Strength train two or three times a week to reduce age-related muscle loss and keep the body strong and balanced.”

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She recommends starting small, even 15 minutes a day, and working up to at least 30 minutes; regular physical activity can slow ageing at a cellular level and improve overall quality of life. “Your body loves movement. It’s made to move! Find a type of movement you love to do.”

Glamour: How can regular physical activity contribute to mental sharpness and cognitive health as we age?

Melissa: Exercise and regular movement isn’t just for the body, it’s brain food too! Activities that get your heart pumping, like brisk walking or dancing (my favourite), increase blood flow to the brain. According to research, regular aerobic exercise can help to enhance memory and executive function. Even learning something like a new dance routine can help sharpen your mind by improving coordination and challenging your memory. And remember that if you do these exercises with friends, loved ones or even pets it’s even better as they bring newness and connection which your mind craves.

Glamour: What role does nutrition play in ageing gracefully, and what are some key foods that support longevity and brain health?

Melissa: I personally think nutrition is the foundation of vibrant ageing. A nutrient-dense diet can help reduce inflammation and support cellular health, which is key for longevity. The less inflammation there is in the body, the slower the decline. Foods like fatty fish, nuts, seeds, leafy greens, and berries are rich in omega-3s and antioxidants, which reduce inflammation and support brain health are your friends. A Mediterranean-style diet has been shown in studies (BMJ, 2023) to support the improvement of longevity and can help reduce the risk of cognitive decline.

Glamour: How can staying socially engaged positively impact emotional well-being and prevent feelings of isolation in later life?

Melissa: Maintaining social ties and having meaningful connections is so important when it comes to overall health and happiness. A lot of research shows that strong social ties can increase lifespan by 50%, the Blue Zone studies have found regular and meaningful social connections to be a key factor in longevity and ageing well and can be linked to lower rates of depression and anxiety. The key is to find your tribe, a person or people who you can have reciprocal relationships with and also places where you feel like you can serve and have purpose. Your life and light matters, share it and be open to receive from people too.

Glamour: What are some activities or hobbies that can help older adults stay mentally stimulated and reduce the risk of cognitive decline?

Melissa: Learning and staying curious keeps the mind (and spirit) young! Hobbies that challenge the brain, like puzzles, reading, gardening, or learning new skills, can help reduce cognitive decline as we age. I am always an advocate for creative activities like painting, writing, especially poetry, pottery, or singing, not only to help boost mental stimulation but also promote emotional wellbeing. Allow yourself to create for the sake of creation, like when you were younger.

Glamour: How can older adults create a daily routine that promotes both physical and mental wellness?

Melissa: Start with the basics! Wake up with gratitude, do some simple morning stretches, enjoy a balanced breakfast that works for you and the day you plan on having, and a have a sense of purpose for your day (set and intention). Create time for a physical activity you enjoy, eat nourishing meals that will give your body the strength to do what you love to do, connect with someone you love daily and end your day with mindfulness—journaling or deep breathing works wonders. Consistency not only creates a sense of purpose and routine, which studies show is essential for overall wellbeing, but helps with anxiety and the ‘option-overload’ we suffer from that taps our energy every day.

Glamour: What are the benefits of mindfulness and stress-reducing practices like yoga or meditation for ageing individuals?

Melissa: Ah mindfulness, it’s such a simple practice that can have such a huge impact on our holistic health. Mindfulness can help reduce stress and promote emotional wellbeing by keeping anchored to the present moment. A lot of our anxiety comes from worrying about the future and a lot of our regret, shame and guilt comes from spending too much time ruminating about the past. The present moment is where you are most powerful. Yoga is a brilliant practice that can help improve flexibility and balance while calming the mind and connecting you to parts of your body you don’t often use in everyday life. And my personal favorite, meditation, which has such an array of benefits to your overall health and has been found to help reduce cortisol levels, helping you manage stress and prevent cognitive decline.

Glamour: How can older adults navigate changes in their health while maintaining a positive and proactive attitude toward wellness?

Melissa: Embrace change as a new chapter. Change is the only constant, and as we age our bodies, minds and lives will keep changing, don’t resist them, learn to navigate them. Use tools like nutrition, movement, mindfulness and a positive mindset to help you stay on track. And lastly, keep a sense of purpose! You are here for a reason, don’t feel like you only have purpose in youth, the world needs wise, loving, strong elders to help guide us into a brighter future.