We all dream of growing older with energy, grace, and purpose—but aging well doesn’t just happen by chance. It’s the sum of small, mindful choices we make every day. The good news? It’s never too late to start.

In an article from AARP, November, 2024, I read a list of “A Perfect Day of Not Aging”. This, of course, made me look at what I am doing each day to slow aging. I honor my years; however, I do want to live a healthy life, not just a long one. Here is what they suggest:

  1. Sleep ~ The American Academy of Sleep Medicine recommends that you wake up no less than seven (and no more than 9) hours after you go to bed. Our body’s circadian rhythm, which is the internal clock that regulates our sleep and wakefulness, stays more in sync when we wake up between 6 and 8 a.m.
  2. A morning walk ~ Getting some sunlight in the morning helps your body produce the vitamin D that may slow the aging process. Do you have a dog to walk? Or perhaps some early morning chores outside?
  3. Breakfast ~ Did you know a high-protein breakfast is critical for maintaining muscle mass as we age? Research shows that getting 25 to 30 grams of protein in the morning is effective in preventing age-related muscle loss, also known as sarcopenia. I have my husband and I both take protein shakes to start our day, giving us that boost of protein along with fiber and nutrients.
  4. Meditation ~ In such a hurried world, any calming activity, such as yoga or prayer, can, suprisingly, reduce the risk of cognitive decline by activating the prefrontal cortex, an area of the brain that is diminished in those with cognitive difficulties. My daughter recently began practicing yoga and was very enthusiastic about how relaxed it made her feel. Sitting quietly, starting the day with prayer, is another relaxing tool. A study in the Journal of Alzheimer’s Disease found that just 12 minutes of meditation daily could make a difference.
  5. Lunch ~ Who knew just a few changes to our lunch routine could help reduce inflammation, which, of course, is a culprit in biological aging. According to a review of studies in the journal Nutrients, eating a wide array of plant foods boosts the microbiome, the master controller of gut inflammation.
  6. Exercise ~ Are you getting at least 30 minutes of cardio exercise at least 5 days a week (such as walking)? In the publication, Nature Communications, a study of more than 90,000 men and women focused on afternoon exercise and found that this may reduce the risk of premature death more than morning or evening workouts. I guess when we begin to feel that “afternoon slump”….. that is when we need to go outside for that brisk walk!
  7. Socialize ~ Wow! Researchers at John Hopkins University School of Medicine and the Bloomberg School of Public Health have found that social isolation in older people can increase the risk for dementia by about 30%! We all need to reach out to each other and connect.
  8. Dinner ~ Have you heard about how fasting can help with anti-aging? It is recommended that we eat during an 8 to 12 hour window during the day and then fast (including sleep) for the remaining 12 to 16 hours. This apparently has numerous advantages associated with longevity and decreased incidence of disease. Of course, we need to concentrate on those healthy foods such as veggies, fruits, nuts, grains, and legumes. AND remember to close your kitchen until morning!
  9. Bedtime ~ We need to clear out our brain from debris and to give it time to reorganize itself (which helps apparently to reduce one’s risk of Alzheimer’s disease). So how do we do that? Research shows us that deep sleep, which occurs from the hours of 10 p.m to 1 a.m. represents the optimal time for the brain to do its work. So I guess that means we should head to bed between 10 and 11 p.m.
  10. One item not listed ~ A visit to the Dermatologist ~ I just had my husband and I do that and found both of us had issues. Mine just had to be frozen; however, my husband had 3 biopsies and they found cancer in all 3 so he will be getting surgery on all 3 this month. I highly recommend everyone do this.

I hope you have found this as helpful as I did. We all want to live long, healthy lives, and I believe these small changes can help with that.

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