By Mable Nakibuuka
Some days you just feel old. Your joints are stiff. Your brain is foggy. You can’t remember the last time you did something spontaneous. No matter what it is, you know no anti-aging serum or treatment can magically turn back the clock and make you feel like you did in your 20s.
Fortunately, that doesn’t mean all hope is lost. In fact, with a few simple updates to your daily routine, you can feel younger in no time. From perfecting your posture to getting more vitamin D, these are the expert-backed tips that will rejuvenate your body and mind and help you look and feel your best.
Stop stressing about money
Worrying about money is the ultimate ager—and you’ve probably been doing it for a while now. To instantly feel 20 years younger, use the resources and technologies that are right at your fingertips to help you tackle your biggest financial challenge.
Stress takes years off your life, and Americans stress out more over money than any other topic. It’s never too late—or early—to get your financial wellness in order. … It’s easier than ever and more achievable than people think.
Stretch it out every morning
Doing a few stretches after waking up helps you kick off your day with a burst of energy. Plus, all you really need is 10 minutes. Our bodies become less mobile as we get older, which means we have to take even better care of ourselves. Loosening up your body in the morning by stretching will help you feel more agile.
Stay on top of your doctor’s appointments
Don’t just assume your doctor will remind you about every test you need to get done and every specialist you need to visit. Ask your doc which tests you need and when you need them, then get things like mammograms, pap smears, and colonoscopies regularly. That way, no matter what health issues start to emerge, you’ll be able to catch them early.
Take a cold shower
There’s no better way to rejuvenate your body than by drenching yourself in cool water. Taking cold showers has tons of health benefits, including improved circulation, faster muscle recovery, enhanced skin and hair, and increased energy. Take a cold shower for at least one to two minutes every morning.
Repair your gut
Your gut health plays a big role in your overall physical and mental health. Find your fountain of youth simply by grabbing a bottle of probiotics. Most of us have an imbalanced gut micro biome that prevents us from absorbing nutrients from food into our body, leaving us feeling tired, sluggish, and fatigued.
Taking probiotics can help with more than your gastrointestinal health. By fixing your gut’s micro biome balance, you can feel younger and more revitalized. Your body is better able to absorb nutrients; your gut is not producing as many end toxins that affect things like your hormone levels, and you can function better.
Learn something new
If you want to feel 20 years younger, pick up a book or enroll in a class. For optimal brain health, and to feel younger in the process, learn something new. Thinking we’ve done it all, or know it all, is the fast track to aging; not only do we get bored or become lackadaisical, but our brain goes on autopilot. Our brain needs to be stimulated to keep all the synapses firing. Like a muscle, you need to work it out.
Eat your fruits and veggies
It sounds obvious, but how often do you really eat the recommended amount of fruit and veggies every day? If you’re not meeting those guidelines (which are 2.5 to 3 cups of veggies and 1.5 to 2 cups of fruit per day, according to the U.S. Department of Agriculture), you might want to step it up .It sounds so simple, but eating your fruit and veggies can really, truly help you feel younger. “Why? For one, fresh produce is made up of a good amount of water. That water can help your body function optimally, and good hydration helps fight feelings of fatigue and sluggishness. Also, veggies and fruit provide so many important vitamins and minerals that can help everything from your immune health to keeping your bones strong.
If you’re struggling to meet the guidelines, I recommend getting your fix by making smoothies. When mixed with fruit, you won’t even be able to taste vegetables like cauliflower, kale, and spinach.
Grab some vitamins
As you age, it can be harder to get all the vitamins and nutrients you need from your diet alone. That’s why you’ll want to consider adding a daily multivitamin to your routine. Doing so when you’re over 50 can give you what you need to feel half your age, helping keep your bones strong, your energy levels up, and your health in check.
Find a doctor you love
Make it your mission to find health professionals you want to visit—otherwise, you won’t. Because if you want to feel 20 years younger, attending regular appointments is crucial. “Find a medical professional you relate to—someone you can talk to about anything and everything. If you visit someone who’s easy to work with, they’ll be better able to address your needs and you’ll get any help you need.
Choose positive friends
If you still have negative people in your life who are only causing problems, give them the boot, stat. While they drain your energy, spending time with people you love will do the opposite—and you’ll feel more youthful because of it. “Stress and how we respond to it has a significant influence on the longevity of our cells and on our bodies as a whole. Surround yourself with people who support you and your interests. Lose the people who bring you down.
Do some yoga
This gentle, low-impact exercise has a wide range of benefits, including improving your balance and sharpening your focus. One of the best benefits of yoga, though, is helping you feel younger from head to toe. Your body feels younger, more flexible, and stronger when you move it. Studies have shown yoga is a great anti-aging tool that helps you reduce stress and slow down the aging process.
Eat spices that boost circulation
Adding spices to your meals can help give your circulation a boost. Better circulation is directly connected to feeling less stiff. When you fill your diet with the right foods—including cayenne pepper, turmeric, and cinnamon—they help promote better blood flow throughout your body. As a result, that increased mobility will replace any stiffness that always tends to serve as the same reminder: ‘I’m getting old.
Get outside of your comfort zone
Leaving your comfort zone is hard. But doing so occasionally can give you an instant feeling of youthfulness. Get outside of your comfort zone—you’ve been there long enough. Learn a new language or how to play an instrument. Challenging your growth in one area will transfer to others.
Check your bones
As you age, you begin to lose bone mass and density. That’s why it’s so important to get your status checked. Get a bone density test to determine bone health and use regular weight-bearing exercises to improve balance and strength. Calcium and vitamin D3 are great for bone and immune support when a blood or saliva test indicates a supplement is necessary.
Rethink your sedentary lifestyle
Posting up on the couch after a long day at work tends to be our go-to way to relax. But before you do so, maybe think about moving around a little first. Large chunks of our time are spent sitting and a sedentary lifestyle is not only aging you—it could be decreasing your lifespan by more than a decade. Movement is a key factor in youthfulness. Adding more movement to your day will add years to your life, and quality to each day.
To get started, set an alarm to get up from your desk hourly—even if it’s just to walk to the bathroom or refill your water bottle. Take the stairs whenever you can, park further away from store entrances, and maybe even consider getting a standing desk. In whichever way you can, moving your body daily and often is the key to maintaining youthfulness. Because the saying is true: ‘If you don’t use it, you lose it.
No more skipping breakfast—at least not if you want to feel younger. Not only will eating something healthy first-thing keep your energy levels up throughout the day, but a 2014 study published in Nutrition Journal found it also keeps your cravings in check. That means you’ll be eating wholesome foods that keep you ageless, not loading up on salt and sugar that only brings you down.
Drink plenty of water
How much water are you actually guzzling every day? The Mayo Clinic recommends 3.7 liters for men and 2.7 liters for women, and sticking to that could seriously help out in the anti-aging department. Dehydration can affect everything from the way your body functions to the appearance of your skin. Plus, when you’re dehydrated, your skin can look dry and dull, making you look older than you are.
Give yourself an adrenaline rush
You might feel like you’re too old to do something that amps up your adrenaline, but that’s not true. Doing something that thrills you will instantly give you a jolt of energy that makes you feel half your age, whether you’re finally checking skydiving off your bucket list, watching a horror movie at the theater, or going to an escape room. It doesn’t need to be extreme—any adrenaline fix will make you feel younger.
Get your fiber
Eating fiber doesn’t just help you feel full and satisfied between meals. It can also help with the aging process. Fiber helps you to maintain healthy digestion, and it also helps keep your cholesterol levels healthy. You may not even realize it, but feeling constipated and backed up can seriously impact how awesome you feel each and every day. Make it a habit to include fiber-boasting foods in all of your meals, including whole grains like brown rice, plant proteins such as beans and edam me, and vegetables like spinach and asparagus.
Fresh air does wonders—especially when it comes to staying youthful. According to Harvard Medical School, getting outside dramatically alters your mental health for the better and less stress means feeling more youthful. Breathe in the fresh air and connect with nature. By changing your scenery, you can change your perspective and banish pent-up stress.