Elissa Goodman shares tips on maintaining vitality with age.
By Elissa Goodman
Aging is a natural, inevitable part of life – and definitely not something to be scared of! Especially because there are proactive steps we can take to slow down the process and maintain our vitality as we grow older. As a wellness enthusiast with a deep understanding of holistic health, I am sharing my top five tips for aging gracefully and embracing the process. From resetting your digestive tract to practicing mindfulness, these tips encompass physical, mental, and emotional well-being. Let’s dive in!
- Nourish your body with healing foods that support your body’s desire to constantly heal itself. What you eat directly affects how you feel, both physically and emotionally. This is why my first tip is to incorporate healing foods into your diet to nourish your body from the inside out. Foods rich in antioxidants, vitamins, and minerals can help fight inflammation and oxidative stress, common contributors to aging. Don’t worry – I’ve listed my favorite foods to do just that!
a. Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants that help combat oxidative stress and inflammation. These antioxidants can contribute to healthy skin, cognitive function, and overall cellular health.
b. Spinach, kale, Swiss chard, and other leafy greens are rich in vitamins (such as vitamin K, vitamin C, and folate) and minerals. These foods can help support bone health, boost immunity, and provide essential nutrients for various bodily functions.
c. Salmon, mackerel, and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties. Omega-3s can help reduce the risk of chronic diseases and promote heart and brain health.
d. Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, fiber, and essential nutrients. They can support heart health, cognitive function, and provide energy without causing rapid spikes in blood sugar levels.
e. Sweet potatoes, carrots, bell peppers, and other brightly colored vegetables are loaded with vitamins, minerals, and antioxidants. These foods help protect cells from damage and contribute to a healthy immune system. The list goes on and on, but my point is that proper nutrition is a total game-changer to feel like your vibrant self as you age.
- Reset your digestive tract on a regular basis. The saying “You are what you eat” holds a lot of truth. Your digestive health plays a significant role in your overall well-being, especially as you age. You can reset your digestive tract with the occasional cleanse, like my EG Kitchen Cleanse if you’re in LA, or with the guidance from my 7-Day Reset Guide. This is the perfect way to kickstart your health goals, get back on track, or to just reset after the summer.
a. I also recommend more frequent resets like that from intermittent fasting. By adopting intermittent fasting, you allow your body to focus on cellular repair processes during fasting periods, which can contribute to reduced inflammation and improved insulin sensitivity. When your digestive system isn’t constantly processing food, it can redirect its energy toward maintenance and rejuvenation! There are different ways to practice intermittent fasting, such as the 16/8 method (fasting for 16 hours and eating during an 8-hour window) or the 5:2 method (eating normally for five days and restricting calorie intake for two non-consecutive days). Choosing the method that aligns with your lifestyle and preferences is key to making intermittent fasting sustainable.
b. One of the first things I speak with my clients about is probiotics. This is because they are a powerful tool for rebuilding your gut microbiome, which is central to your overall wellbeing. The best gut reset strategies are designed to rebalance the microbiome by eliminating foods that nourish detrimental bacteria and trigger inflammation. They also involve incorporating a generous number of prebiotic foods, which serve as sustenance for beneficial bacteria. Furthermore, probiotics play a crucial role in replenishing the gut with healthy bacteria, countering any lingering harmful microbes. This, in turn, leads to enhancements in digestion, immunity, and mood.
- Daily meditation – and no, you are not too busy! By taking time each day to quiet your mind, you can reduce stress, promote relaxation, and cultivate a sense of inner peace. Meditation also helps lower cortisol levels, a stress hormone that can contribute to premature aging. With regular practice, you can develop a greater awareness of your thoughts and emotions, leading to a more balanced and youthful outlook on life. You don’t need to dedicate 3 hours a day – even starting with 5-10 minutes per day can lead to major shifts in your overall wellbeing.
- Exercise in alignment with your body. You already know that regular exercise is essential for maintaining strength, flexibility, and overall vitality. What you may not realize is that engaging in exercise that doesn’t align with your body can have adverse effects. If you find yourself exercising too frequently, too intensely, or with the wrong mindset, it can actually be detrimental to your well-being. Overexertion, chronic stress from rigorous workouts, and pushing yourself beyond your limits can lead to burnout, injuries, and negative impacts on both physical and mental health. Listen to your body’s cues and be mindful of how certain activities make you feel. The goal is to create a sustainable exercise routine that supports your body’s needs while avoiding unnecessary strain. Whether it’s the gentle flow of yoga, the controlled movements of Pilates, the rhythmic pace of walking, or any other form of movement that resonates with you, the emphasis should be on fostering enjoyment and well-being rather than pushing yourself to the limit.
- Get your mind right! The power of your mindset extends far beyond just your thoughts; it has a profound influence on how you experience the aging process. Practicing mindfulness involves being fully present in the moment, observing your thoughts without judgment, and allowing a sense of calm to permeate your awareness. This practice can be a powerful tool for reducing stress, promoting emotional resilience, and enhancing overall well-being. Gratitude journaling, another technique championed by Elissa, involves regularly recording things you are thankful for. This practice helps shift your focus from what may be lacking to recognizing and appreciating the positive aspects of your life. Affirmations, too, play a pivotal role in transforming your mindset. These positive statements, repeated consistently, help reframe negative self-talk and foster self-belief. Stress is known to accelerate the aging process by promoting inflammation and affecting various physiological systems. When you consciously cultivate a positive mindset, you effectively counteract these negative effects, allowing your body to age more gracefully.
By integrating these practices into your daily life, you can empower yourself to age in a way that aligns with your well-being goals, ultimately leading to a more vibrant and fulfilling life. Remember, it’s never too late to start taking care of yourself and embracing the beauty of aging.