1. Wrinkles
When we talk about aging, wrinkles are probably the first signs that come to mind. However, time isn’t the only factor causing wrinkles.
- Sun Exposure: So always use sunblock, my daily products are all SPF 50 with a broad spectrum. How to choose your products: https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/selecting-anti-aging-products
- Dehydration: To address this, it’s simple—drink more water! Water makes up over 60 percent of the human body. For a rough reference, a 60 kg adult needs 2.1 liters, a 70 kg adult needs 2.4 liters, and an 80 kg adult needs 2.8 liters.
- Lack of Sleep: Prioritize sleep. Chronic sleep deprivation can release stress hormones, contributing to premature aging and wrinkles. Source
- Repetitive Facial Expressions: Botox may be the answer, I don’t recommend you stop expressing yourself.
- Alcohol Consumption: Be moderate; excessive alcohol can dehydrate the skin and contribute to collagen breakdown, leading to wrinkles.
2. Slower Recovery from Exercise
Do you feel drained and fatigued after a morning run or workout session, and does it take maybe 2 days to feel better? It’s because our body’s ability to bounce back from physical exertion slows down as we age.
Reasons:
- The amount of muscle mass and bone density naturally reduces over time.
- Slower metabolism.
How to Fix:
- Listen to your body, but don’t stop moving!
- Feeling more tired after your usual run? Slow your pace or shorten the distance.
- Experiencing muscle soreness for days? Alternate between high-intensity workouts and more gentle activities like yoga or swimming.
- Give your body a reset.
You can find more about muscle fatigue here: https://www.health.com/muscle-fatigue-7488047
Remember, each body is unique, and therefore, the impact of aging on exercise recovery varies from person to person.
Consulting with your trainer or physiotherapist will be helpful in adjusting your workout plans to your body’s needs.
Life is all about evolving with the changes and continuing to lead an active, healthy life. Remember, we’re not getting old; we’re just getting started!
3. Graying Hair
I have had premature gray hair since my 20s. I looked into it and found that it’s largely caused by genetic reasons, which is true; my mom experienced the same.
Reasons:
As we age, the melanocytes—the color-producing cells in our hair follicles—begin to decrease.
This reduction leads to a slower production of melanin, the pigment that gives our hair its color. The result? Graying hair.
Graying hair is a natural part of aging, and there’s no shame in embracing these changes.
They are visual narratives of our journey, our experiences, and our wisdom.
How to Fix:
However, I also understand that you might want to find a way to address it.
At the moment, I have about 15% gray hair, so I enjoy experimenting with hair dyes to reinvent myself with different hair colors.
I suppose that when my gray hair reaches more than 50%, I will proudly sport them.
4. Weight Gain
This is my pain point!
I have never been slim in my life, but as I grow older, maintaining my usual weight has become a bit of a challenge. This is partly due to my metabolism deciding to slow down a bit and partly because of my lower daily activity.
Reasons:
When we talk about metabolism, we’re referring to the rate at which our bodies convert food and drink into energy. It’s not uncommon for it to slow down as we age, leading to weight gain, particularly around our midsection. (You know, the ‘love handles’ or the ‘muffin top.’)
How to Fix:
So, how do we navigate this change? Well, it’s not about going on drastic diets or spending countless hours at the gym. I’ve adopted a routine of walking 10k steps a day, along with 2-3 sessions of weight training—overall, just moving more.
In terms of nutrition, I opt for wholesome foods rather than counting every calorie, and I practice 16:8 intermittent fasting.
I continually adjust my plan based on results and how my body feels.
Remember, it’s not just about the number on the scale or the size of your jeans.
It’s about how you feel in your skin, your energy levels, and your overall health.
If you’re concerned or notice sudden, drastic changes, consult with a healthcare professional. They can provide guidance based on your unique needs and lifestyle.
5. Loss of Interest in Activities
I have seen this happen with some of my friends.
They stopped socializing with friends and showed no interest in our used-to-be hobbies. This loss of interest is not a sign of laziness or indifference. It’s a sign that our emotional landscapes are evolving as we age.
Reasons:
Feeling less social or experiencing unexpected mood swings are also common as we age.
Our social circles may shrink, leading to feelings of isolation.
Health challenges might limit our ability to engage in certain activities.
Hormonal changes can play a role too, causing emotional highs and lows.
How to Fix:
For me, it might be time to discover new interests or rekindle old ones. I used to be passionate about Salsa dancing and going to parties 3-4 times a week.
Now, I prefer solo weight training as exercise, and I love the weekend afternoon tea with my girls to catch up.
You too might find joy in new activities like painting, gardening, reading, or even volunteering at your local community center. The possibilities are endless!
It’s fine to embrace change, but never lose curiosity, and always keep your adventure going. Every chapter of life is unique, and we should enjoy every page of it.