Aging gracefully is totally possible, but it doesn’t happen naturally. You have to work at it. If you’re approaching 50 or 60 and looking to get your day started the right way, here are eight habits that healthy aging women do every day:
Rehydrate your body.
While you sleep, your body processes the reserves of food and fluid that you built up during the day. As a result, you wake up less hydrated than you were when you went to bed. The first thing you should do upon waking up is to drink eight to 16 ounces of water on an empty stomach to get your daily hydration started and replenish the water you lost during the night. Drinking water first thing in the morning can also help control your appetite at breakfast since many of our so-called “hunger cravings” are fueled by dehydration rather than a lack of food. If you don’t like drinking plain water, then try flavoring it with fruits and vegetables, like cucumbers and lemons, to make it more appealing. Remember to keep drinking water throughout the day, too. Don’t let it stop with your morning routine!
Eat a healthy, fiber-filled breakfast.
Eating breakfast can help regulate your blood glucose levels, give you a burst of energy, and encourage more moderate eating at later meals. Opt for whole-grain foods that are high in fiber and low in sugar, such as oatmeal and whole wheat bread, which will make you feel full and help keep you regular. Eggs, yogurt, and fresh fruit are also great additions to a healthy breakfast. If you drink coffee or caffeinated tea in the morning, taking it with food can also help keep the caffeine from irritating your stomach and bladder, which may happen if you drink it on an empty stomach. If you’re wondering how to calm an irritable bladder, fortunately, there are many home remedies that can help ease discomfort.
Take your vitamins and supplements.
Many older adults take vitamins and supplements to keep themselves healthy, and some of them may be on regular medications for menopause relief or other health conditions as well. Make taking these pills part of your morning routine so that you don’t accidentally skip a dose. Pair them with another part of your routine, such as eating breakfast or drinking coffee, to help you remember. (In fact, many pills are supposed to be taken with food, yet another good reason to eat a healthy breakfast every morning.) If you have a lot of pills to keep track of, then use a pill-box segregated by day so you’ll be able to tell at a glance if you’ve taken your pills or not.
Try not to look at your phone.
Many of us are tied to our smartphones and check our email or social media first thing in the morning. While this may make you feel connected, this is a sure recipe for throwing off your morning routine and getting sucked into an online black hole. Do your best not to check your phone or computer until your business day actually begins, and focus on the other aspects of your morning routine instead.
Do your skincare.
As women age, their skin produces less oil and becomes drier, making proper skincare more important than ever. You should wash or rinse your face in the morning and follow it up with whatever serums, eye creams, and moisturizers you prefer to use. Whatever you do, make sure that the last step in your routine is always putting on sunscreen that’s at least SPF 30 (or higher, if you’re going to be out in the sun). Cumulative exposure to UV rays speeds up the aging process and can lead to premature wrinkling and aging — not to mention conditions such as skin cancer — so make putting on your sunscreen a daily habit!
Some people love to work out in the morning and get it out of the way, while others prefer to do it in the afternoon or evening when they are more alert. Even if you’d rather work out later in the day, it’s still beneficial to do some light exercises in the morning to get your blood flowing after lying still all night. Set aside 10 minutes every morning to do some stretching or core work to get your heart pumping and help wake up your body as a natural pick-me-up.
Take some quiet time.
Many morning routines are full of activity, but taking a few minutes to calm your mind can help you get your day off to the right start. If you’re religious, you can use that time for daily prayer, and if you’re not, you can spend it meditating or journaling instead. If you tend to go non-stop, forcing yourself to slow down and take a few moments to reflect can help you stay grounded during the day and reflect on your priorities before you jump in with both feet.
Review your to-do list for the day.
Like most people, you probably have a running list of tasks that you need to get to. Each morning, take a look at your priorities and select one major thing you need to accomplish, as well as two or three smaller ones. These tasks could be scheduling a doctor’s appointment for your kid, finishing a major work project, or ordering incontinence products for women. Focus on getting those done right away instead of putting them off until the afternoon or evening. Once you get them off your plate, you’ll feel so much better and more productive, which sets a great tone for the rest of your day.
Having a good morning routine is the key to having a good day. Try incorporating one or more of these eight healthy habits into your morning routine, and you’ll see the difference it makes.