6 Ways to Strengthen Healthy Aging After 5 P.M., Based on Expert Insights
A gray-haired woman with glasses strolls along a city sidewalk, hands in her pockets, with a blurred backdrop of lights and tables.
Avoid caffeine, screens, and alcohol, and consider taking a stroll after your evening meal for better well-being.
Snacking in the evening with proteins, fats, and fiber can ensure you feel satisfied overnight.
We all seek to age with grace—and even more so—in good health. While some factors seem beyond our control, like genetics, you wield more influence over your aging journey than you might realize. “Your everyday habits significantly impact how you feel now and how you will age later,” states Suneye Koohsari, M.D. “Focusing on a balanced, healthy lifestyle can elevate your energy, enhance mental clarity, and uplift your mood, while also fostering longevity and a superior quality of life as you grow older.”
It’s never too late to embrace healthy practices. However, the sooner you begin these lifestyle changes, the more beneficial they will be. “Healthy habits established now serve as the foundation for aging,” affirms Courtney Pelitera, M.S., R.D. These routines can help ward off acute illnesses, such as the flu, and potentially shield against chronic ailments, including heart disease and diabetes. Quality sleep is crucial for healthy aging, which is why so many of the forthcoming suggestions emphasize what you can implement after 5 p.m. Take charge of your health with these insights from Koohsari and Pelitera.
1. For better sleep, sip on a cup of decaffeinated tea.
Among many other benefits, getting a good night's sleep (preferably seven to nine hours) strengthens the immune system, reduces chronic inflammation, improves muscle recovery and regeneration after exercise (and injury), and improves cognition.1
The benefits of tea are plentiful, as are the varieties available. But before sliding into bed, consider brewing a cup of herbal tea like chamomile. Studies suggest switching to decaf at least eight hours before sleep, as caffeine can interrupt rest.2 “After 5 p.m., enjoying chamomile tea may promote muscle relaxation and lead to a better night’s sleep,” notes Pelitera.
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Comparison of fruits and vegetables including strawberries, oranges, broccoli, kiwi, and almonds representing sources of vitamins C and E.
2. Take a Stroll After Dinner
Incorporating an evening walk into your post-dinner routine can be transformative for your overall health. Its most immediate advantage is aiding in digestion, particularly after a substantial meal, says Pelitera. “With the surge of recent research regarding the gut microbiome and its implications for our health, we now understand that effective digestion is fundamental for healthy aging,” she emphasizes.3 A walk, or gentle exercises like yoga, can boost intestines' motility, improving food breakdown efficiency.
Making an evening stroll a regular practice may also offer additional healthy aging benefits. Koohsari points out findings from a study indicating that individuals engaging in light-intensity walking showed notable improvement in blood sugar levels compared to those who remained sedentary for extended periods.4 “Improved blood sugar management could significantly lower the risk of developing insulin resistance over time,” Koohsari explains.
3. Create a Stress-Reducing Bedtime Ritual
“Mental wellness is a crucial aspect of overall health, and discovering healthy methods to handle stress—like journaling, deep breathing, meditation, yoga, or confiding in a therapist or trusted friend—can lead to substantial improvements,” states Koohsari. impress over "Managing stress your long-term physical health and emotional resilience."
Adhering to consistent sleep hygiene routines each evening, similar to those mentioned by Koohsari, prepares your body for restorative sleep. Think about dimming the lights, playing soothing melodies, inhaling calming essential oils, and turning off electronic devices and screens shortly before bedtime. Studies have indicated that exposure to blue light, emitted by the sun and screens, can disrupt your sleep-wake cycle by inhibiting melatonin production (the sleep hormone).5
4. Keep Hydrated—but Cease Fluids 1 Hour Prior to Sleep
"Numerous clients I assist face the challenge of waking up at night to visit the restroom, whether once or multiple times," Pelitera notes. If this is a struggle you share, and you typically retire around 10 p.m., think about savoring a calming cup of tea or tart cherry juice by 8 or 8:30 p.m. This provides ample opportunity to visit the bathroom before settling down for the night.
"That said, one of the major hurdles the older population encounters is maintaining proper hydration," Pelitera explains. According to Pelitera, "maintaining sufficient hydration is one of the biggest challenges the older population experiences because our thirst sensation diminishes with age.""Aim to consume 48 to 64 ounces of fluids every day throughout the day," she suggests. "Having a filled water bottle close at hand might act as a constant reminder to stay hydrated."
5. Pass on the Nightcap
At times, nothing feels more rewarding than enjoying a glass of wine after a hectic day at work. However, current research indicates no safe quantity of alcohol for healthy aging. "Alcohol can impact the body negatively in numerous ways—from short-term effects on sleep quality and mood to long-term dangers like cardiovascular diseases and heightened risk of cancers, including breast, colorectal, and liver cancers," Koohsari comments.
6. Indulge in a Sleep-Friendly Late-Night Snack
Pelitera advises choosing a sensible nighttime snack. "By this, I mean make sure your snack has a small amount of healthy fat, protein, and carbs. A perfect example of this is yogurt, with or without toppings. I enjoy adding a smidgen of peanut butter and a few chocolate chips for a sweet treat."
Consuming balanced snacks after 5 p.m. can assist in slowing digestion and evading blood sugar spikes and drops overnight—which helps combat nighttime hunger that could disrupt restorative slumber, Pelitera elaborates: "This might be particularly crucial for individuals with diabetes, especially those whose glucose levels dwindle overnight."
You might not even require a snack if your dinner is abundant in protein and fiber, which can help sustain energy for evening activities (think: chores, work, playing with kids, etc.) and aid in feeling satisfied longer, Koohsari points out. "Fiber-rich foods—such as fruits, vegetables, legumes, and whole grains—not only promote gut health but also enhance blood sugar regulation, lower cholesterol levels, and minimize the risk of cardiovascular diseases."
Our Expert Perspective
There isn’t a single correct method or strategy to foster healthy aging. In fact, there are numerous ways to encourage lasting health advantages. A common thread across different approaches to healthy aging is adopting habits that promote quality sleep. Sleep diminishes inflammation in the body, aiding in safeguarding you against various chronic illnesses.
Establishing good sleep hygiene practices and foregoing that evening glass of alcohol are just two methods to ensure a more restful night while bolstering your overall health. "It’s not only about adding years to your life, but also about maximizing the number of years lived in peak health," Koohsari concludes.
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