According to experts, 5 ways to determine whether you are gracefully aging

Aging is a natural and beautiful part of life. Along the way, many want to ensure they live in ways that expand their vitality and longevity, both physically and mentally. However, according to Dr. Michelle Sands, a menopause hormone expert and founder Glow Natural Wellness“Aging doesn’t mean perfect. Small consistent habits like daily movement, healthy nutrition, and stress management will naturally resilient your body and mind over time. It helps to maintain it.”

When it comes to a sign that you are gracefully aging, this is what your doctor says you should pay attention to.

1. The balance and strength are good.

Can I balance on one foot for at least 10 seconds? According to the following, those who cannot increase their chances of dying within the next seven years are more likely to die within the next seven years. 2022 Research It features 1,702 participants, ages 51 to 75. Dr. Mohammed Elamir“Improper balance is also an indicator of our strength, not only does stronger muscles lead to healthier and younger bodies, but they’re just poor balance,” said the chief doctor at Aviv Clinics in Florida. “Not,” he explains.

DXA scans (bone density tests) are the best way to monitor how your body is aging, but they are not always accessible to everyone. Dr. Elamir recommends testing grip strength (the ability to hold or squeeze objects with the hand) instead. “Grip strength is correlated with our overall strength, and weak grips are actually Better predictors of early death More than blood pressure,” he says.

Dr. Sands recommends improving the balance and strengthening muscles that will stabilize Tai Chi or yoga. a 2021 Research Tai Chi suggests that it may be slightly better than yoga to improve your balance. Both modalities have also been discovered Reduces the risk of falls In a residential care environment.

Motion exercise It’s a great way to improve grip strength. You can create daily tasks such as transporting groceries from the car to the kitchen, picking up children, and opening jars. Weight lifting It also helps slow aging and improve balance. This is easier with better grip strength.

2. There is a quick reaction time.

Reaction time takes time to respond to visual or auditory stimuli and “reflects brain health, cognitive function and nervous system integrity,” says Dr. Sands. Ours Reaction time will be slower With age, especially when compared to younger adults.

a 2022 Journal of Neurophysiology Study It was found that slow response times in healthy elderly people were not due to hesitation as previously thought, but due to age-related brain changes in function and structure. Reaction time is slow Increases the chances of falling And then you get injured. It also increases the likelihood of early death from any cause by 25%. Survey from 2014.

Test reaction time with AN Online Test Or by timing someone how long it will take to drop a ruler and catch it. Turn it off with your partner and see who can respond quickly. Your doctor is Montreal cognitive evaluation (Mocha). “It assesses attention and concentration, short-term and working memory, time and place perceptions,” says Dr. Elamir. “Scores below 25/30 can be a sign of cognitive decline or dementia.”

Daily physical activities such as motiondance, put together puzzles, run on uneven terrain, play games like ping pong and tennis, and keep your brain sharp and improve your reaction time.

3. Your skin will snap immediately.

Skin elasticity is the ability of the skin to bounce off after it has been stretched. You can test the elasticity of your skin by pinching the skin behind your hands, holding it for 5 seconds, then releasing it. If it only takes 1 or 2 seconds, it is a normal sign of aging. However, if it takes more than three seconds, it may be a sign that you are aging faster than usual, according to Dr. Sands.

“Late rebound time can indicate a decrease in hydration or collagen loss associated with oxidative stress and aging,” she says. According to Skin Cancer Foundationsun damage causes 90% of premature aging and collagen loss and elasticity.

Elastic loss It can create wrinkled and droopy skin, create slow wound healing, and make scars more prominent or prominent. Replenishing elastic fibers in adulthood is difficult, but one 2019 Survey I found it Collagen supplement It can improve skin elasticity and hydration. a 2023 Research The discovered resistance training is another way to improve skin elasticity and overall health.

you can Prevents further damage By limiting exposure to sunlight, you will not smoke, eat an antioxidant-rich diet, Vitamins and minerals Under the guidance of a doctor if necessary.

4. You have firm, pink, non-vortexing gums.

Your gums are another way to determine if you are aging well. If they are firm, pink and not swollen, it is a sign that you are caring for your oral health. However, if they are bleeding or swelling, it may mean that you have periodontal disease. “Ignoring periodontal disease can lead to diabetes, heart problems and even memory loss.” Event Dr. GonzalezDDS, owner of Sun City Dental in El Paso, Texas.

Gingivitis, a bacterial infection of the gums, can lead to periodontitis (periodontal disease). You’re 2-3 times Serious cardiovascular events If you have periodontal disease, it’s like a heart attack or stroke. It also increases the risk of developing periodontal disease Rheumatoid arthritis and Pancreatic cancer.

Decreased mental health can also lead to loss of teeth, decay and periodontal disease. 2022 Research. “Making good oral health helps you chew, speak and smile with confidence,” says Dr. Gonzalez. a 2022 Meta-analysis Additionally, links have been found to be with oral health, loneliness and social isolation, but higher quality research is needed.

Brushing and flossing daily can prevent or reverse early stages of gingivitis. Dr. Gonzalez also recommends discussing regular dental visits and awareness of gum disease with dentists.

5. You have strong social relationships.

We can focus more on physical indicators and show how old we are, but your mental health is just as important. “A healthy mind can maintain strong relationships and connections with others.” Elvis RosalesLCSW, Clinical Director of Align Recovery Center, Sonoma, California. “Aging people are more involved in the community and maintain support networks that further support the aging process.”

Published by former US surgeon general Dr. Vivec Mercy Advisory In 2023, on the prevalence of isolation and loneliness, based on reviews of 148 studies, we found that survival rates were 50% higher when there were strong social connections.

In fact, Dr. Mercy found that lack of social connection is a greater risk to your mortality than smoking 15 cigarettes or drinking six alcoholic beverages per day. It can also increase the risk of anxiety and depression and have an effect that worsens over time.

a 2020 Research We found that social support can reduce the likelihood of depression by 55%. According to Research from 2023participating in social activities in middle age and beyond can reduce the risk of dementia by up to 50%.

You can improve your brain health and reduce the risk of illness or mental health by volunteering, talking to your phone or in person with friends and family, Learn new skills Participate in gyms, team sports and book clubs.

Conclusion

Taking care of your body and mental health indicates that you are aging well. Maintaining good balance, strength, reaction times, caring for oral health, engaging with the community and meaningful relationships will improve your quality of life and keep your body and mind sharp It’s the method.