Learn 8 Simple Lifestyle Hacks To Feel Energetic, Happy and Relaxed
How you age is up to you. Making changes towards aging well doesn’t have to be difficult or complex. There are easy lifestyle tweaks that can have profound effect.
As you age, most likely you want to look great feel healthy, happy, sexy, active and strong. I’m sure it’s not your goal to feel achey, stiff and sluggish, be vulnerable to chronic diseases, go through hip replacement surgery or develop alzheimers. You’d probably prefer to spend your money on travel than medication, operations or care homes.
To improve your health span, your quality of life and how you feel you need to take charge. And, you need to take charge now.
This is how to do it.
Microbursts of Physical Activity
stimulate your longevity pathways so that you are healthier for longer
makes a monotonous activity more fun and like a game
are great for your body.
You don’t have to sign up for a high intensity interval training class. You can easily add this in to your daily walking, biking, rowing or swimming etc. All you need to do is apply a simple format that goes like this:
1 minute - ramp up
1 minute - go hard
3 minutes - drop back to a comfortable pace
Repeat.
You’ll know you’re hitting the sweet spot of going hard when you can’t chat because you’re breathing so hard.
Flush Yourself With Cold After a Hot Shower
It’s instantly invigorating and refreshing
Gets your qi flowing
Improves your body’s cleaning and repair systems
Ups the production and health of your mitochondria so that the cells in your heart, brain and muscles are optimised. This makes you feel:
energised
happy
relaxed
And, who wouldn’t say “wooo hooo” to all that.
So end a hot shower with 30-60 seconds of cold, swim in a cool pool then soak in a hot tub, go back and forth between a sauna and a cold shower, step outside on a winters day for a few minutes without a coat.
Roll Out Your Fasica
Pain in your body? You need pressure to release your tight fascia. Using a foam roller:
reduces aches in muscles and joints
improves your gait and posture
makes you look and feel younger
A foam roller loosens the fascia, helps muscles work better and prevents injuries that can lead to surgeries like knee or hip replacements.
Yes, it can be painful inititally but as the fascia loosens you’ll feel how much better your body works.
If you don’t like rolling get a Shiatsu! The pressure applied and stretching eases out the tight connective tissue (fascia) and hydrates it so that it’s more flexible and adaptable.
“I have had shoulder and lower back issues and Shiatsu always helps resolve them.” ˜ Marsha Berry, Associate Professor, RMIT
Take Magnesium
Magnesium is one of the key nutrients for aging well. Yet, 80 percent of us are deficient.
You can get it in spinach, pumpkin seeds, black beans, but even with a good diet you’ll need to supplement because it:
is responsible for making sure the metabolic function of more than 300 enzymes (yes, 300) in your body will work correctly
supports the immune system
aids brain and heart function
helps you relax and fall asleep naturally.
And, good quality sleep is like gold for ageing well.
Magnesium can also be absorbed through the skin so add Epsom Salts to a bath or use a spray on magnesium.
Sweat It Out In A Sauna
There are so many benefits to using a sauna:
- prevents injury
- supports the immune system
- fights off bacteria and viruses
- decreases inflammation
- improves circulation and heart health
- super helpful for achey muscles
- can soothe away stress
- helps your body detox
- makes you feel great.
Infrared saunas penetrate and heat the body rather than just heating the air around you like a traditional sauna. You still sweat but it doesn’t feel as intense so is easier to stay in for longer.
Why not make a sauna your new healthy indulgence! it could even be a date with a loved one or friend. Ditch the wine and sauna instead. My partner and I used to do this regular BK (before kids). Although, wine usually was included at the end.
Consume Medicinal Mushrooms
Make a mushroom brew, add mushroom powder into a bone broth or smoothie, take a mushroom capsule or tincture, integrate fresh organic mushrooms into your cooking or salads. Whatever way you choose medicinal mushrooms can:
prime the immune system
help prevent the onset of alzheimers or parkinsons
support cardiovascular health
lower blood pressure
reduce stress and inflammation
help prevent cancer.
Well known and researched varieties include Reishi, Lions Mane, Chaga, Shiitake, Maitake and Oyster mushrooms.
Get Your Sunshine In The Morning
We’re all well aware of the downside to being overexposed to the sun. However, it is still important to get outside and feel the sun on your face, arms and legs. And, the best time to do this is in the morning.
Why?
It sets up your circadian rhythm
Links daylight and darkness
It tells you body it is time to wake up
It stops the flow of melatonin (the sleep hormone)
Keeps you energised during the day
Helps you wind down at night
Morning sunshine supports high quality sleep so that your brain and body don’t miss out on essential self-cleaning and restoration.
Have A Bedtime Ritual
Children do best with routines especially around sleeping as in general sleep promotes sleep. We start my kids bedtime routine around 6pm. Bath, change into pyjamas, watch some telly, read books, brush teeth and then hop into bed for cuddles and kisses. It’s the same every night of the week.
Adults also respond well to routines for bedtime as it cues us to shift gears, shake away the day, relax the body and get high quality restorative rest. Some suggestions for your bedtime routine are:
dim the lights an hour or two before going to bed
have an epsom salts bath with your favourite essential oils an hour before bed
get out of your head by writing a to-do list, pouring out your emotions into a journal, and practicing self-compassion
think about the content you consume at night - a thriller on netflix might not be the best choice, neither is any tv show that hooks you into watching the next episode, nor is continuously scrolling on social media with no intent. You may find crossword puzzles, novels or listening to music more supportive to your nights sleep.
Stretch and Invert
Being upside down supports healthy aging. It:
- improves lymphatic drainage,
- ups your energy and mental stamina, and
- lifts your mood.
It also increases circulation to spots that don’t normally get as much nourishment, like your brain, and it improves digestion and can relieve pain.
Nothing makes you feel and look younger than a healthy posture and easy gait. Aging can round your shoulders and tighten your muscles. So, take effort and be aware to keep your back and front muscles strong and stretched:-
do you have an ergonomic set-up at work?
are you taking regular breaks from sitting? (take a walk, squat, shake out your arms)
how much movement is in your day?
could you incorporate more stretching into your routine?
Counterstretch whenever you can. It helps to wash away the static positions that age and limit your body over time.
The above 8 hacks are easy and straightforward. It’s up to you how you incoporate them. Start with one and gradually add each change in. Remember, your goal is to age well and feel energetic, happy and relaxed for as long as possible.