Healthy Aging – How to Age Healthily, Energetically and Beautifully
Aging, whether we like it or not, is a natural part of life. While we can’t stop it, we can influence its course, because how we age depends largely on our lifestyle. Cellular health, hormonal balance, nutrition, sleep and stress levels directly affect how we feel and look. This is true both today and in 30 years. Healthy aging is not only about physical aspects, but also about social needs such as building and maintaining relationships.
Key aspects of healthy aging:
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Maintaining physical health – regular exercise, a balanced diet and preventing chronic diseases help us feel vibrant even in old age.
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Mental and emotional well-being – continuous learning, active participation in life and supporting mental health help maintain clear thinking.
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Social well-being – relationships, community activities and social activity reduce loneliness and improve quality of life.
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Functional capacity – coping with activities of daily living and maintaining mobility and independence.
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Adaptability – the ability to adapt to natural changes and to adjust lifestyle and environment to maintain the joy of life.
Why Start at Age 25+?
Does this sentence make you raise an eyebrow too? Should you really start thinking about healthy aging at 25+? But that's true, because after the age of 25, various changes begin to occur in the body:
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Natural collagen production decreases
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Antioxidant protection decreases
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Metabolism slows down
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The effect of stress hormones increases
As with all diseases, prevention is better than dealing with the consequences. The same applies to aging. Early prevention creates a better foundation for years of well-being.
Skin Health and Collagen as its Pillar
Collagen is one of the most important proteins in our body – it makes up a large part of the connective tissue of the skin and joint cartilage, giving the tissues strength, elasticity and stability. Collagen is also important in maintaining the skin's moisture level. When the skin's natural collagen production starts to decrease at the age of 25+, fine lines and wrinkles appear on the skin and the skin becomes loose.
What does Research Say About the Effects of Collagen on Skin?
Science clearly shows that hydrolyzed collagen (collagen that has been broken down into smaller chains of amino acids) is one of the most effective supplements for supporting skin health and youthfulness. Studies lasting 8-12 weeks and using doses of 1-10g of hydrolyzed collagen per day have shown remarkable results.
For those who are more interested, you can read about the research on the effects of collagen on skin health HERE.
ICONFIT recommends Beauty Collagen, which is a really good blend of high-quality hydrolyzed collagen and vitamins that support skin, hair and nails.
Meet ICONFIT Beauty Collagen here
Joint and Bone Well-Being as We Age
As we age, our bones, joints and muscles undergo natural but noticeable changes that affect posture, movement and everyday comfort. Here are the main changes that occur as we age:
Bones and joints
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Bone density decreases, bones become more fragile.
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The spine shortens and curves, growth slows down.
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Joints stiffen, cartilage wears out.
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Fluid in the joints decreases, pain and degenerative changes occur.
Muscles, movement and posture
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Muscle mass and strength decrease, and muscles become stiffer.
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Balance and reflexes deteriorate.
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Gait slows down and posture becomes more forward-leaning.
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Energy levels drop and fatigue sets in more quickly.
How to Maintain Your Bones and Joints as You Age?
There are several ways to support your bones and joints in the long term as they undergo age-related changes.
| FACTOR | IMPORTANCE |
|---|---|
| Regular exercise | Regular exercise maintains muscle strength and balance, improves joint mobility, and supports strong bones. |
| Calcium-rich diet | Necessary for maintaining bone strength. ~1200 mg of calcium per day is recommended for older adults. |
| Sufficient vitamin D | Supports calcium absorption and bone metabolism. People over 70 are recommended to consume at least 800 IU per day. |
| Regular health check-up | Helps detect early changes in bones and joints and receive timely treatment. |
| Maintaining and stretching muscle mass | Exercise and stretching prevent muscle stiffness and contractures. |
| Reducing the risk of falls | Balance and strength exercises improve coordination and reduce the risk of injury. |
Supplements to Support Bone and Joint Health
The good news is that several supplements compensate for the loss of natural collagen in the body and support bone and joint health:
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MSM – an important source of sulfur, which the body needs to form collagen, creatine and connective tissue. Supports joints and reduces inflammatory processes.
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Hydrolyzed collagen – reduces joint stiffness by improving their mobility and supports bone density and durability.
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Vitamin C – contributes to the normal formation of collagen in the body.
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Vitamin D & Magnesium – help maintain healthy bones and joints.
ICONFIT recommends Joint Collagen, which in addition to hydrolyzed collagen contains MSM, calcium, zinc and magnesium for additional benefits.
Meet ICONFIT Joint Collagen here
Strong Muscle Mass and Why Maintaining It Is Important
Muscle mass naturally begins to decline from the age of 30, on average by 3-5% per decade. This is called sarcopenia, and it affects both metabolism and physical performance.
If you're wondering whether it's even important to work hard to maintain muscle mass as you get older, the simple answer is yes, it is very important.
Maintaining muscle mass is also linked to a longer lifespan and greater independence. Since a longer lifespan does not always mean a quality retirement, it would probably be more accurate to say that maintaining muscle mass helps to extend a healthy life.
Recommendations for Maintaining Muscle Mass in Older Age
Age-related muscle mass loss is a natural phenomenon, but you can still slow down this process. Here are the main recommendations for maintaining muscle mass:
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Strength training 2-3 times a week.
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Include fast “power moves” to help maintain reaction speed and strength.
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Be physically active every day (walking, gardening, climbing stairs).
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Consume enough protein (1–1.2 g/kg) to support muscle building and maintenance.
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Consume creatine, which helps increase muscle mass and strength.
ICONFIT offers a wide range of protein products for every taste.
Check out ICONFIT protein products here
Vitamins and Minerals for Healthy Aging
The best source of essential vitamins and minerals is a balanced diet rich in fruits and vegetables, whole grains, and lean protein. However, some older adults have difficulty getting enough of these essential nutrients from food, whether due to decreased appetite, changes in their digestive system, or side effects from medications. This is where supplements come in. However, it is worth consulting your family doctor before starting to take supplements to avoid possible interactions with medications you are taking or side effects from your health condition.
Each vitamin and mineral has an important role to play in the body. However, in the context of healthy aging, some of them are key – B vitamins (especially B12), vitamin D, calcium, magnesium, and omega-3.
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B vitamins. Essential for energy production, nerve function, and brain health. Vitamin B12 is especially important, as its absorption can decrease with age.
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Vitamin D. Supports the absorption of calcium, which is important for strong bones. Vitamin D also strengthens the immune system.
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Calcium. Important for bone strength and health, especially in women.
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Magnesium. Supports muscle function, heart health, and nerve function.
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Omega-3 fatty acids. Essential for heart and brain health and to reduce inflammation.
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Potassium. Helps regulate blood pressure.
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Zinc. Supports the immune system.
You can find these essential vitamins and minerals from ICONFIT product range HERE.
Digestion and the Microbiome and How to Support Them as We Age
The human gut microbiome significantly influences the body’s overall physiology, metabolism, inflammation levels, immune system, and even brain function. The microbiome changes throughout life. Healthy aging individuals do not develop a “copy of the youthful microbiome,” but a unique community characterized by a gradual decline in core bacteria and an increase in rarer species, as well as an increase in beneficial microbial metabolites that help balance the increasing inflammation and changing gut physiology (e.g., a thinning mucus layer) that occur with age. Therefore, restoring the youthful microbiome may not be beneficial – instead, adapting the microbiome to the aging organism may support better health and lower mortality.
How to Support Healthy Aging of The Microbiome?
Let’s look at practical steps to support healthy aging of the microbiome:
| FACTOR | IMPORTANCE |
|---|---|
| Prebiotic fiber | Legumes, whole grains, onions, garlic. These help to grow microbiome diversity and support the production of beneficial metabolites. |
| Plant-based food diversity | Healthy aging people have a more unique and diverse microbiome. Aim to eat 30 different plant-based foods a week. |
| Polyphenol-rich foods | Green leafy vegetables, dark chocolate, green tea, olive oil. Polyphenols help microbes produce metabolites that reduce inflammation. |
| Low systemic inflammation | Creates a calm and stable environment in the gut where beneficial bacteria can grow and support a healthy immune system. |
| Supporting the intestinal mucus layer | As you age, the mucus layer in your intestines thins. Consume soluble fiber (oat fiber, psyllium) and drink enough fluids. |
| Active and regular digestion | This helps support metabolite balance and the intestinal barrier. |
ICONFIT recommends digestive enzymes that support digestion and nutrient absorption. Check out the product HERE.
Sleep, Stress and Hormonal Balance
In healthy aging, sleep, stress and hormonal balance are closely linked. Let's take a closer look at these connections.
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Stress and hormones. In addition to other health effects, chronic stress increases levels of the stress hormone cortisol. This in turn can disrupt the function of other hormones, such as testosterone and estrogen.
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Sleep and hormones. The quality and duration of sleep are related to hormone regulation. For example, insufficient sleep is associated with lower testosterone and higher cortisol levels.
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Cellular health. Poor quality sleep can accelerate cellular aging, causing DNA damage. Chronic stress exacerbates the cellular aging process by increasing oxidative stress.
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Effects of aging. Hormonal changes that accompany aging can affect muscle mass and strength, as well as other aspects of physical and mental health. Sleep disorders also become more common as we age. One reason is the decrease in melatonin synthesis in the body.
There are several ways to support balance in the body. One of the main ones is stress management and quality sleep. Equally important are regular exercise and a balanced diet, which support hormonal balance.
The Role of Sleep in Recovery
When it comes to health, we can’t ignore sleep. This is also true when it comes to healthy aging. Older adults need the same amount of sleep as other adults – about 7–9 hours a day. However, sleep patterns change with age: people go to bed and wake up earlier, and sleep becomes lighter and more intermittent. At the same time, good sleep is essential for health, alertness, memory, learning ability, mood, and physical safety.
Insufficient sleep poses several health risks:
ICONFIT recommends Sleep Capsules, which help improve sleep quality and shorten the time it takes to fall asleep. Check out the product HERE.
Reducing Inflammation – a Brake on Aging
Inflammation is the body’s natural defense mechanism against injury and disease. While acute inflammation occurs quickly and can subside within hours or days, chronic inflammation is more insidious – it can develop for no apparent reason and last for a long time.
Chronic inflammation damages organs, weakens the immune system, and can cause muscle and bone loss, which in turn contributes to sarcopenia and an increased risk of osteoporosis.
How to Prevent and Reduce Inflammation in the Body
A person can do a lot for their own health. Let's look at how to reduce inflammation in the body:
| Factor | Comments | |
|---|---|---|
| LIFESTYLE AND MOVEMENT |
Exercise regularly | Combine strength and aerobic training |
| Keep your weight under control | Avoid excess fat around organs, which causes inflammation in the body | |
| Get enough sleep | At least 7 hours a day | |
| Reduce stress | Meditation, deep breathing | |
| Quit smoking | Smoking is a significant risk factor for inflammation | |
| DIET | Eat nutritiously | Fruits and vegetables, high-fiber carbohydrates, lean proteins |
| Consume anti-inflammatory fats | Olive oil, nuts, balance of omega 3 and 6 | |
| Limit your intake of inflammatory foods | Avoid sugar, processed foods, excessive alcohol | |
| Drink enough | Consume antioxidant-rich green tea |
Foods and Supplements that Reduce Inflammation
It is very good news that there are several foods and supplements that help the body fight inflammation. Let's get acquainted with them:
- Curcumin. A very strong natural anti-inflammatory. Relieves symptoms of osteoarthritis and rheumatoid arthritis.
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Omega-3. EPA and DHA reduce inflammation in the body.
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Spirulina. Powerful antioxidant and anti-inflammatory effect. Supports immunity.
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Vitamin D. Vitamin D consumption reduces inflammation, is important for the immune system and bone health.
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Green tea extract, EGCG. As a powerful antioxidant, it reduces inflammatory markers and oxidative stress.
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Garlic. The sulfur-containing compound found in garlic is strongly anti-inflammatory and antibacterial. It also works in fresh form (1 clove per day).
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MSM- Supports joints and reduces inflammatory processes.
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Vitamin C. As a strong antioxidant, it neutralizes inflammation caused by free radicals and supports immunity and cell protection.
You can find ICONFIT vitamin C, which is gentle on non-acidic stomach HERE
Aging is a process that is inevitable, but healthy aging is a conscious choice based on a balanced diet, sufficient exercise and wisely selected supplements. ICONFIT offers high-quality supplements that help keep your body and mind strong at any age. Healthy aging is not about chasing youth, but about a conscious lifestyle to take care of your body, mind and spirit. Think about how good it would feel to wake up at 60, 70 and even 80 years old feeling rested, enjoying movement, learning new things and being socially active. Sounds good, right?