This week, TargitFit is pleased to bring you an informative health article by Erika Long:

Aging is a natural process that none of us can avoid, but it can be a less severe decline when we practice good self-care. There are many expensive treatments and serums that help ward off the signs of aging. But treating our bodies with kindness and feeding our soul what it craves can give some of the best results available without spending a penny.

Eating nutritious foods, exercising consistently and even indulging from time-to-time, will all support health. Fortunately, there are anti-aging activities that won’t break the bank. By practicing these completely free activities, you’ll help yourself age more gracefully without hurting your wallet.

1) Sleep

Not getting enough sleep can make you age more quickly. Our skin, immune system, and metabolism all suffer when we are sleep deprived. Human growth hormone is produced when we sleep and cutting back on shut-eye will only leave you tired, grumpy and achy. Adults ages 18 to 64 should aim for 7-9 hours of sleep, while those 65 and older can thrive on 7-8 hours of sleep.

Here are a couple of tips to get more and better sleep:

• Go to bed and wake up at the same time each day
• Establish a nighttime routine where you shut off all screens and start winding down the hour before you sleep
• Keep your room quiet and cool when you sleep
• Go for a 30-45 minute walk in the morning sun to support the production of serotonin and cortisol

2) Time in Nature

Nature helps us unplug from the modern world and reconnect with a greater sense of the eternal. Fresh air, sunlight, and exercise are good for the body and soul. Whether it’s the woods, the beach or the desert, nature is easily accessible, even in big cities. Most cities have local parks nearby and, even in the winter, viewing pictures of nature will change your mood and how your brain functions.

3) Meditation

Meditation slows the aging process. Even taking as little as fifteen minutes a day to be present with your breath can help you to feel more at ease and allow you to think better. Normally, aging brings on a decrease in memory and cognition. However, dementia and Alzheimer’s may be prevented through practicing meditation as it helps with brain connectivity. Finally, highly productive and successful people take the time to meditate to help them see their goals and desires more clearly so they can accomplish more throughout the day.

4) Friendship

Having healthy friendships provides connection and companionship, which is crucial for our emotional and mental health. Nurturing friendships influence our habits and hobbies. Whether we stay active or sedentary, eat right or drink too often, depends on the people we associate with the most. Our closest friends affect our decisions and moods. They can provide help when we are in need and laughter when we are blue. To keep friendships healthy, it’s important to resolve conflict when it comes up. The stress and anxiety from being upset can lead to depression and a suppressed immune system, just to name a few problems.

5) Laughter

Laughter isn’t just fun but is also good for our bodies. It releases endorphins, a hormone that makes us feel good and relieves pain. It also decreases cortisol, a stress hormone, that can cause inflammation in the body. Less inflammation means less stress on our immune system, freeing it up to protect us from infection and disease. Laughter also promotes heart health as it lowers blood pressure, increases circulation and oxygen intake, and improves the function of blood vessels. Plus, studies have found that about 15 minutes of laughing can burn up to 40 calories. No, you won’t be able to shed excessive weight with a few hearty chuckles, but burning extra calories is always a bonus so don’t hold back. Yuck it up! =D

By incorporating these FREE activities into your life, you can experience more vibrant health as you grow older as well as aging with more grace and ease.

Erika Long loves corgis, curry and comedy. Always searching for the next great snuggle, flavor or laugh, she inspires people to live their best life now. When not writing, Erika can be found at her local brewery dominating Harry Potter trivia night.