Our Top 10 Tips for Aging Strong
(Because life waits for no one and we’ve got things to do and mischief to make.)
1. DIET
It all starts with the diet. An anti-inflammatory diet such as the Mediterranean diet is crucial for optimal heart health, gut health, and brain health.
2. REST
Target at least 7-8 hours of sleep daily. Adequate sleep is a necessity for health, not a luxury. Make your sleeping spot as safe and comfortable as possible, and create positive relaxation routines.
3. ENDURANCE
Improve your endurance. Strive to improve your fitness by a small amount over the course of 3-6 months, make your goals achievable and measurable. For example, being able to walk for an extra 5-10 minutes over the course of 3 months.
4. FLEXIBILITY
Flexibility is an important component of your physical health, gentle stretching daily for 5-10 minutes is a great place to start.
5. STRENGTH
The key here is to not overdo it! Make small goals for example increasing the number of repetitions with a weight by 3-5 per workout over 3 months.
6. BALANCE
Solid balance is key for avoiding injurious falls. Some easy ideas to improve your balance would be to work on standing on one foot or walking along a narrow line.
7. TARGETED NUTRITIONAL SUPPLMENTATION
Ensuring adequate protein, vitamin, and collagen intake is an important way to maintain the quality of your muscles, bones, and skin.
8. SOCIAL ENGAGEMENT
Be socially engaged! Studies have shown that social interaction can lead to better mental and physical health. Set up regular gatherings with friends, join a club, or participate in community events. (You are a delight. Don’t let anyone tell you otherwise.)
9. MENTAL ENGAGEMENT
Be mentally engaged! Having a mindset of self-improvement and usefulness is crucial to maintaining your health from the inside out!
10. DOCTOR VISITS
Keep your routine wellness visits with your primary care physician. They can help you meet your wellness goals and treat illness or injury before an issue becomes serious.
VITALITY PROGRAM – aging strong
At Columbia Integrative Health we combine innovative Western medicine with holistic Eastern approaches, to bring you our signature Vitality Program. Our program may include acupuncture, herbal medicine, integrative consultations, functional labs, diet therapy, western botanicals, and more. Accountability and support are key components of the Vitality Program. Throughout your journey, you’ll receive hands-on guidance and treatment from both our doctor and acupuncturist, ensuring every aspect of your health is addressed. From personalized nutrition and sleep hygiene plans, to stress and pain management, goal setting, mindfulness, and exercise recommendations, our team works with you to implement these strategies effectively. This ongoing support maximizes your results and helps build healthy habits that lead to long-lasting well-being to help you age strong. We are with you every step of the way to ensure your success.
