By
Dr. Gary Small, Member of Herbalife Nutrition Advisory Board
Older
adults often discuss the physical and mental changes they experience with
aging, but
the reality is - none of us are exempt from the effects of aging, especially
people living in the Asia Pacific - the fastest aging region in the world.
All across the region,
societal aging will have widespread implications on the workforce, including an
impending decline in the working population between 15 to 64 years of age, and
a shift in the workforce age composition towards older employees. With the
imminent impact of aging on our infrastructure, workforce and quality of life,
it is now more important than ever for people to embrace healthy aging in order
to live long, fulfilling lives and help allay the mounting pressures that aging
poses on our society.
So what does healthy
aging actually mean? According to the World Health Organisation (WHO), healthy
aging is the process of developing and maintaining the functional ability that
enables well-being in older age. To the
5,500 consumers aged 40 and above surveyed by Herbalife Nutrition in the 2018
Asia Pacific Healthy Aging Survey, the majority (66 percent) of respondents
said that healthy aging meant being “physically and mentally active as they
age.”
From the Philippines’
respondents, 97% of the total number (or seven out of 10 people) agree that they
can take steps towards healthy aging, and 80% of them have started doing so.
If
you are concerned about the possibility of cognitive decline or ending up with
Alzheimer’s disease or other forms of dementia as you age, you will be glad to
know that you do have some control your brain health and risk for dementia as
you age.
In
fact, two-thirds
of dementia risk comes from non-genetic factors, which means that
the lifestyle choices that you make every day can have a major impact on how
well your brain ages. Research has also shown that regular physical exercise is
associated with a lower risk for dementia, as well as better memory in
middle-aged and older age groups, while reports
of healthy eating were associated with better memory self-reports
regardless of age.
So
make it a point to bid goodbye to age-related cognitive decline with these
three healthy aging tips that will get your brain health back on track.
Tip
#1: Make Better Nutrition Choices
Good
nutrition not only affects your overall health, it also improves the health of
your brain. It should come as no surprise that the same foods that are
high in fat and salt content that aren't good for your body, aren't your
brain's best friend either.
Recent
studies have outlined complex carbohydrates and whole grains as healthy brain
nutrition choices that may lower the risk for dementia. Additionally, having fish in your meals twice a week will help you get
sufficient omega-3 fats to protect brain health and stabilize your mood. In
fact, the omega-3 fatty acids in fish or fish oil supplements can help form the
myelin sheaths that line your brain’s wiring, whose breakdown is often
associated with the onset of dementia.
It
is also important to get lots of antioxidant fruits and vegetables into your
diet to protect your brain from the oxidative stress of aging, while keeping it
strong and healthy in the long run. For a 40 year-old guy, an adequate amount
to aim for will be at least 2 cups of fruit and 3 cups of vegetables a day.
Tip
#2: Siphon Off the Stress
Chronic stress can have a
negative impact on your health, with effects ranging from insomnia to weight
gain to an increased risk of heart disease; as well as impairment of the
immune, digestive and the central nervous systems. While eliminating stress
from our lives is almost impossible, we can learn to manage it in way that
protects our hearts and our brains.
Developing healthy living
habits is critical to aging well. Make sure that you get sufficient rest at
night, as sleep deprivation can accelerate aging. A good
night’s sleep helps to reduce chronic inflammation, improves memory and mood,
and puts you in better control of dealing with stressful situations.
Secondly, with technology
taking over our time and our lives, it is important to disconnect from gadgets
from time to time to improve mental focus and beat stress. Make it a point to
incorporate breathing exercises and light meditation into your busy schedule.
Mindfulness is exceptional in its capacity to control stress, with its
effectiveness being seen across all age groups.
Thirdly, one of the best
ways to relieve stress is to get regular physical exercise. This can come in a
variety of forms including walking, jogging, yoga, tai chi, or having a quick
game of tennis with friends. Exercise not only lowers risk for depression, but
increases cognitive abilities and the size of the brain region that controls
memory formation.
Lastly, keep in mind that
a lot of stress we bring on ourselves by taking on too many commitments. It is important to be mindful of how much
activity you can take on, and plan ahead to eliminate sources of stress that
can come with trying to do too much on our own.
Developing a strong and supportive social network will lower your stress
level and make your life more fulfilling.
Tip
#3: Make Time for Some Brain Fun
While
the best kind of mental exercise depends on the individual, a general rule of
thumb is that the activity should be enjoyable and challenging.
Over
the years I’ve come across many studies
that have shown the connection between stimulating mental activities and a
lower risk for developing dementia.
If you enjoy a challenge, try doing something that you can’t do – like
learning an instrument, or playing a game of chess, or something as simple as a
quick game of Sudoku at the back of your local newspaper.
The
process of learning and acquiring new information and experiences, such as
learning new skills, can also stimulate the brain. Try varying your learning
exercises to keep them interesting – work on solving puzzles for a few days and
learn a new board game for the next few days before moving on to pick up a new
musical instrument. In addition, memory-training techniques are easy to learn
and have been shown to improve cognitive performance, with its effects lasting
years as long as you keep using the memory methods you’ve learned.
While
these healthy aging tips seem modest, many underestimate their importance in
putting them on track towards leading healthier and happier lives. Remember, a
lifestyle of good nutrition, when combined with healthy living habits and
brain-friendly activities, can go a long way towards a long lifetime of brain
health.
###
About Herbalife Nutrition Ltd.
Herbalife Nutrition is a global nutrition company whose
purpose is to make the world healthier and happier. The Company has been
on a mission for nutrition - changing people's lives with great nutrition
products and programs - since 1980. Together with our Herbalife Nutrition
independent members, we are committed to providing solutions to global trends
of poor nutrition and obesity, a population that wants to age in a healthier
manner, skyrocketing public healthcare costs as well as providing an
opportunity to meet the needs of the rising number of entrepreneurs. Herbalife
Nutrition offers high quality, science-backed products, one-on-one coaching
with an Herbalife Nutrition independent member, and a supportive community
approach that inspires customers to embrace a healthier, more active lifestyle.
The Company’s direct sales model provides individuals with an entrepreneurial
business opportunity to be their own boss and work either full or part-time.
Herbalife Nutrition’s targeted nutrition,
weight-management, energy and fitness and personal care products are available
exclusively to and through its independent members in more than 90
countries.
Herbalife Nutrition supports the Herbalife Nutrition
Foundation (HNF) and its more than 130 community-based Casa Herbalife Nutrition
programs around the globe that help bring good nutrition to children. The
Company and HNF also provide aide to organizations focused on the general
wellness of communities such as the American Cancer Society, Save The Children
and the American Red Cross.
Herbalife Nutrition is also proud to sponsor more than 190 world-class athletes, teams and events around the globe.
Herbalife Nutrition has approximately 8,300 employees
worldwide, and its shares are traded on the New York Stock Exchange (NYSE: HLF)
with net sales of approximately US$4.9 billion in 2018. To learn more, visit
Herbalife.com or IAmHerbalife.com.
No comments:
Post a Comment