TCE On KTLA - Six Tips To “Proactively” Age

Last weekend I was featured on KTLA 5 Weekend Morning News where I discussed my ProACTIVE Aging™ campaign and the philosophy behind it. I also shared my 6 essential tips for feeling your best as you navigate the aging process.

This discussion was particularly timely, sparked by a recent publication in Nature that challenges the conventional belief that aging is a gradual process. The study suggests that we may actually experience noticeable changes to our bodies in distinct bursts, "during our mid-forties and around 60 years old.”

During the segment, I shared practical advice on how to embrace these changes with confidence and vitality. Here are the 6 tips I discussed to help you proactively manage your well-being as you age and, most importantly, adopt lifestyle habits that will prepare your body to navigate these waves of change.

Here are the 6 tips to age ProACTIVELY: 

 1) GET MORE QUALITY SLEEP

Sleep studies demonstrate that adults that sleep between 7-9 hours a night are more likely to lead healthier lives. Good sleep improves your concentration and productivity, maximizes athletic performance, improves your immune system, and reduces stress and anxiety. So turn off those phones and TVs, get a sound machine, practice deep breathing, and get that shut eye! If you need time to unwind before bed, pick up an actual book. Not only will you improve memory but research shows that reading makes us feel better and more positive. Reading has amazing health benefits including helping with depression, cutting stress, and reducing the chances of developing Alzheimer's later in life.

2) EAT ON-PURPOSE

Mindful eating is actually simple and basic: if you take the time to truly savor what you are eating, without distractions, your body will tell you when it's full and what you might be craving. Put your fork down in between every bite until you finish swallowing. This can lead you to a balanced healthy diet, allowing room for your favorite treats. Instead of following the latest diet craze, focus on eating healthfully. Opt for whole, clean foods and steer clear of empty calories. For example: Eating sweets for the first meal of the day can set us up for a roller coaster of blood sugar highs and lows throughout the morning. Switching your breakfasts from sweet to savory is a helpful way to avoid a blood sugar spike, as savory dishes typically include a healthy balance of fat, fiber, and protein - the things our bodies need to stay satiated until lunch.

3) DRINK MORE WATER

Research indicates that even mild dehydration, around 2% of body weight, can impair cognitive performance and mood. Studies show that it can impair attention, memory, motor coordination, and elevate anxiety levels. Dehydration affects the brain's structure and function by reducing blood flow, altering Neurotransmitter activity, impairing thermoregulation, causing fatigue, and impairing decision-making. Drinking water is cheap, calorie-free, and available everywhere! The many health benefits of drinking water include keeping your skin glowing and your appetite in check. Start with a glass first thing in the morning, have a glass before every meal, keep a bottle with you at all times, and it will become part of your daily groove. 

4) MOVE YOUR BODY MORE

(You knew that was coming!) It's basic knowledge that movement is vital for a healthy lifestyle in that it prevents health problems, builds strength, increases energy, reduces stress, and helps you maintain a healthy body weight. So, roll out that yoga mat, line up those weights, take a class,  go for a hike with a friend, or try whatever may be new for you. Pressed for time? Look for shortcuts - take the stairs instead of the elevator or find parking farther away. Regular exercise is critical to your physical health and works wonders on your mental state. Bonus tip - pick up heavy things and carry your own luggage! Age-related muscle loss is a naturally occurring condition known as Sarcopenia. It's not uncommon for a person by the age of 70 to 75 to have lost 50% of their muscle mass from their peak in life! Strength training can reduce mortality risk by up to 17%. Regular resistance exercise can also boost your metabolism and support hormonal balance.

5) SPEND MORE TIME IN NATURE

Nature offers one of the most reliable boosts to your mental and physical well-being. Humans are not meant to be cooped up inside all day! Spending time in nature makes you happier, fortifies your immune system, lowers blood pressure, improves mental clarity, and stirs your creativity. Plan a regular walk or hike with a friend. Take a walk after a meal. Bring a book or magazine along on your walk to the park, the beach, or your backyard. Spending time in nature provides better overall health and quality of life.

6) CONNECT WITH LOVED ONES & MAKE TIME FOR FUN!

Ultimately, the best thing to support your health and longevity isn't some trendy superfood or gadget: it's your community! Studies show that individuals with strong social connections tend to live longer and are less likely to suffer from heart disease and cognitive decline. We often get so busy with the hustle of life, the day-to-day tasks and deadlines, that we rush to the next thing on the agenda. We feel pressured by our busy schedules and forget to stop and enjoy life. If you take time to do the things you love - with the people you love - you gain more than short-term happiness - you cultivate a better overall quality of life.

Embracing ProACTIVE Aging means taking control of our journey and celebrating the wisdom, strength, and confidence that come with growing older. By incorporating these six tips into your daily life, you can age with intention, vitality, and joy. If you're ready to learn more about this empowering approach to aging, I invite you to watch my recent interview on KTLA 5 Weekend Morning News, where I dive deeper into these concepts and share more insights on living a fulfilling life as we age. Watch the full interview here.

Thank you for joining me on this journey—let's age ProACTIVELY together!