WKND - - Wellness Staying Strong - How to make the most of your golden years

N aps, knitting and nuz­zling with the grand­chil­dren — the tra­di­tional im­age of re­tire­ment is be­ing chal­lenged by peo­ple all over the world today. While hob­bies and time with grand­kids are, no doubt, a pri­or­ity, peo­ple are also re­al­is­ing they want so much more. But for that, a proac­tive ap­proach to health and wellness is a must.

Matt John­son, health and per­for­mance ex­pert and pres­i­dent of On Tar­get Liv­ing, sug­gests five in­cred­i­bly sim­ple, yet pow­er­ful ways to age health­fully, and keep those en­gines revving at peak per­for­mance, no mat­ter how vin­tage the model.

1 take ad­van­tage of pit stops

“Lack of sleep is the fastest way to age the hu­man body,” says John­son. “Ad­di­tion­ally, ad­e­quate sl eep i s ex­tremely im­por­tant for a healthy brain. Deep REM sleep al­lows the mind to re­ju­ve­nate. Mem­ory, cre­ativ­ity and cog­ni­tive func­tion get re­freshed in this stage of sleep.”

He rec­om­mends three steps to achieve qual­ity sleep. First, go to bed at the cor­rect time to achieve eight hours of sleep. Sec­ond, un­plug and avoid dig­i­tal de­vices that put out stim­u­lat­ing blue light. Third, add the re­lax­ing min­eral mag­ne­sium to your rou­tine by tak­ing an Ep­som salt bath or foot bath once a week.


Fuel your ma­chine

“I like to tell peo­ple to think of nu­tri­tion as fuel for the body; with­out the cor­rect fuel, the en­gine and com­po­nents can’t work cor­rectly,” says John­son. “The most crit­i­cal nu­tri­ents t hat we don’t get enough of are su­per­greens ( like spir­ulina, chlorella and frozen wheat­grass) and omega- 3s. We know we all need to eat more green veg­gies, but did you know that ma­jor­ity of the pop­u­la­tion today is likely to be de­fi­cient in omega- 3s?”


Get an oil change

Some oils are con­sid­ered healthy and oth­ers cause health prob­lems. John­son rec­om­mends adding: * Ex­tra virgin olive oil ( EVOO) for salad dress­ings, bak­ing and low-tem­per­a­ture sautéing * Virgin co­conut oil as a sub­sti­tute for

but­ter and bak­ing oil * Cod liver oil as a sup­ple­ment to get omega- 3s ( not for cook­ing) He also sug­gests re­mov­ing from our daily di­ets cer­tain vegetable oils — like canola and soy­bean — that are heav­ily pro­cessed and of­ten made with GMOS ( t hat i s , ge­net­i­cally mod­i­fied or­gan­isms).


5 rev your en­gines daily

“The ben­e­fits of ex­er­cise are end­less, but the un­der­dog ben­e­fit is how it makes us feel and think,” says John­son. “You should move your body if you want to stay sharp and happy.”

Find an ex­er­cise pro­gramme you en­joy, he sug­gests. “Ex­er­cise is the foun­tain of youth, but you shouldn’t do some­thing you don’t like. Make sure you move your body daily. If you are look­ing for sug­ges­tions, think about hir­ing a trainer. Fo­cus­ing on form and tech­nique over in­ten­sity is the first step.” sched­ule reg­u­lar main­te­nance checks

“Play of­fence in­stead of de­fence with­y­ourhealth,” saysjohn­son.“Mod­ern medicine is bet­ter than ever at early de­tec­tion and treat­ment. As you get older, use an­nual doc­tor vis­its to screen, ask ques­tions and mon­i­tor your risk fac­tors. You can only get good an­swers if you ask good ques­tions.”

Fi­nally, John­son re­minds peo­ple that anti- ag­ing doesn’t ex­ist. “We are all age­ing — the key is to age well. This means to as­pire to qual­ity of life. We all have mo­ti­va­tors: kids, grand­kids, spouses, ca­reers, pas­sions, etc. With­out your health, none of these can be en­joyed to the fullest.”


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