My 5 Secrets For Aging Well
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Come this November, I will have spent 68 years on this planet… I can hardly believe it! I feel lucky and proud to say that I feel better now than I did 30 years ago – and I want you to feel as good as I feel. That’s why, in the blog post below, I am sharing a few of my secrets for aging healthfully. To do that, I’m providing in-depth answers to the questions I get asked all the time by my clients, friends, and members of the PJW Community.
So, let’s not waste any time…
What are some of the daily habits that contribute to feeling better as you age?
There are three habits that I stick to every day – no matter what.
First, there is not a day that I wake up that I do not start my day with a glass of warm lemon water, and the reason that I do that is hydration. Hydration is so important, and so many women underestimate the role that hydration plays and all of our functions – our bodily functions, the way that our skin looks, the way that we digest our food. Plus, lemon juice has electrolytes, so I make sure I get those as soon as I wake up.
Second, before I do anything else for anybody else, I work out. It helps me gear up for my day and it feels good to take care of myself in that way.
Third, I complete my whole skincare routine. That includes double cleansing my skin, massaging my face with serums, moisturizing, and putting on sunscreen. I use a vitamin C serum every single day. So those are my three every-day-without-fail habits.
How has your approach to exercise evolved over the years? Can you share some specifics about your workout routine?
My approach to exercise has changed a lot over the years – now I feel I have it down to a science.
First, I’ve found that putting my workouts in my calendar is the best strategy for me – I prioritize it like I would any other meeting or appointment I have. I block out an hour every day, except for Sunday which is my day off.
Every workout I do is a little bit different, because I find that as I’ve gotten older, my focus has shifted. My number one go-to exercise is strength training. If you are looking for the fountain of youth, it’s strength training. I can’t emphasize enough how important it is for us women to keep our muscle mass and bone density as we age. Also, it’s important to keep the body mobile, so I do a lot of mobility and flexibility exercises.
If you look at my calendar for the week, it will look like this:
Monday: Strength training and cardio workout
Tuesday: Pilates session
Wednesday: Core strength and cardio workout
Thursday: Strength training
Friday: Mobility (like yoga or stretching)
Saturday: Strength training and cardio workout
Sunday: Mediative Walk
Every workout is no more than 45 minutes to an hour each. I think there’s a misconception that you have to train at a super high intensity for hours and hours every day. If you look at my schedule, that’s just not the case. Exercise causes stress in the body and produces the stress hormone cortisol. Too much cortisol creates inflammation, and it’s very difficult to burn body fat and lose weight when you’re dealing with chronic inflammation. The way to combat cortisol buildup is rest and active recovery – for me, that looks like walking, taking time off, and practicing relaxation techniques. Walking is a huge part of my day, as it’s my primary form of commute.
Today, at almost 68, my body composition is pretty much the same as it was in my 30s, and I attribute that to strength training. I love being able to lift 50 and 60 pound weights, and I love that I’m stronger and faster than ever. At the same time, I put in the effort to stay mobile – I take more time to stretch and do yoga so I can maintain my mobility.
As far as my mindset and mental approach to exercise, that’s shifted too. I used to work out for aesthetics – so I could look good and attract other people. Now, I work out to stay healthy and prevent chronic disease. I work out so that my body can function well. I do functional movements in my workouts that replicate tasks in my everyday life – for instance, I might carry two kettlebells across the gym so I can carry my grocery bags home from the store. I train my balance so that if something knocks me over, I’m able to catch myself and avoid a fall.
How do you maintain your energy and vitality in your 60s?
I’d say food is a big part of it! My friends poke fun at me when we go to dinner, because they know I almost always order the same meal – if there’s branzino on the menu, I’m ordering it!
The way I see it, food is medicine, and I’m very particular about what I eat. Protein is a priority for me – my body craves it, so my diet consists of a lot of protein. I also eat lots of vegetables, healthy fats, and whole grains. I keep my sugar intake at a minimum and eat very few processed foods. I cook most of my food, because I love to cook, and when I go out to eat I usually get fish with vegetables. I do indulge sometimes – I love french fries, for instance – but the bulk of my diet is the same. If you look in my fridge and freezer, you’ll see:
Smoked salmon or salmon filets
Chicken
Eggs
Avocado
Asparagus
Broccoli
Kale
Seasonal fruit
Roasted spaghetti squash
Frozen berries
Frozen fish
I keep bags of quinoa, brown rice, and wild rice in my pantry, and I keep dark chocolate on hand because I love it. As you can see, I keep it really simple. I play with different spices, sauces, fresh herbs, and combinations of these ingredients to keep my menus diverse and delicious, but I also love routine. I eat a lot of the same foods and meals because I love them – so I think it’s important to figure out what foods you actually enjoy.
What role does mental or emotional health play in your overall sense of well-being?
As most people know, I’ve had a hellish couple of years – my mental health has gone through a lot. I attribute a lot of my ability to cope with tough times to my workout routine. I really do love exercising, because it makes me feel so much better.
On top of that, I’m a big proponent of therapy, which I go to once a week to work through what’s going on in my life. My therapist is like my partner on my journey of life and keeps me grounded and reels me back in when I get off course or lose my way. I believe in confiding in close friends, and I do journal to get my thoughts out. I’m a very introspective person, so I’m constantly thinking about what I do and why I’m doing it. I also do breathing exercises to calm myself down.
Something I’m working on right now is sleep – I’ve never been a great sleeper, I’m more of a napper. Most of the time, I sleep four to six hours at night, and then I take a one to two hour nap in the afternoon. It’s something I’m working on, and I do my best.
Are there any surprising or unconventional practices you’ve found helpful for aging gracefully?
Yes – acupuncture is an incredible tool for healing, and I feel the same way about massage therapy. I have a chiropractor that I see for adjustments. I love going to spas, infrared saunas and baths, but in general I’m very into touch therapy – think massages, reflexology, anything that relaxes you. I also think that taking time off, taking time to recharge, this was a very hard lesson for me to learn, spending time with friends and family…that’s all important now in my eyes.
Something else I’ve learned as I’ve gotten older is that it’s best to weed out people who deplete you. People who bring you nothing but stress. I try to surround myself with people that empower me, not those who require so much work from me. And I think that’s gotten easier as I’ve aged, because I don’t feel the need to please others or make them like me. It’s taken me time to get here, but at this stage of the game I only engage with people whose presence I enjoy. I think it’s really easy to fall into the habit of compromising yourself for others, but our time is valuable, and we shouldn’t waste it on anyone that doesn’t bring us happiness and joy.
What advice would you give someone who feels like they’ve “lost their spark” and wants to regain their health and vitality?
First, I would tell them to sit down and write down all of the things that make them happy – and all of the things that are a pain in the ass in their life. Then, I would tell them to not spend a lot of time dwelling on the mistakes you’ve made. Learn the lesson, forgive yourself and move on. And lastly, I would tell them to focus all of their energy, time, and money on what makes them happy, and to find ways to cut down or cut out the rest.
For example, my list of happiness bringers includes:
Music
Cooking for friends and family
Working out
Going to a spa
Going for a walk
Doing my skincare routine
Spending quality time with my friends and having honest conversations
Spending time by myself
Jumping rope
Whatever makes you happy, those are the bits and pieces you should work to incorporate into your life. If you want to age well, you need to practice happiness! Surround yourself with what makes you happy. For me, when I come into my apartment and smell the fresh flowers I bought, when I curl up in a blanket I love, when I put on my favorite playlist – that makes me happy. Even if you just commit to one practice a week and say “this week I’m going to do this one thing that makes me happy” that can make a huge difference! Buy yourself flowers, sit by the river and read a book, you get the picture.
So in summary, these are my secrets for aging well:
Move your body every day, in some way
Eat whole, unprocessed foods and lots of protein
Do something every day that de-stresses and relaxes you
Focus on getting enough sleep
Surround yourself with things and people that make you happy
I hope you take this advice and make it your own! There’s no limit to what you can do and achieve, with the right action.
And while I have you, bookmark your calendar for November 19th, 7PM – I’ll be doing a LIVE Zoom call for my 68th Birthday Celebration and I’d love for you to join me! I’ll share more details as the date approaches!
Xo,
Renata