Thriving Blog & Magazine
Three Steps You Can Start Today for Healthy Aging
Michelle Hilliard

When we’re young we never think time will catch up to us. Then we blink and time smacks us right in the face. Here are three steps you can take to help you continue aging gracefully and feeling your best.

Lifestyle Medicine Monthly Challenge

1

Balance your blood sugar

When you have good blood sugar balance, you fuel our body properly to give it more energy, improve your sleep, improve your skin, provide fewer cravings, provide a happier/calmer mood, and balance hormones. Insulin resistance, pre-diabetes, or diabetes can lead to other inflammatory diseases such as stroke, dementia, cancer and heart disease if it’s not managed.

  • Try and eliminate refined sugar and starches from your diet.  
  • Eat more real, whole foods rather than man-made, processed foods. 
  • Pair protein, fat and fiber together with all meals and focus on non starchy carbohydrates such as sweet potatoes, to add to meals.  

2

move your body daily

Our lifestyles today have become more sedentary due to technology and modern conveniences. This is a problem because our bodies are made to move. What can you do to move more?

  • Walk, go to the gym, or participate in a fun physical activity or hobby that gets you moving.  
  • A quick walk after meals can help decrease blood sugar levels. 
  • Activities like weight training can help you build muscle, which will help with longevity, insulin sensitivity and overall mobility. 
  • Find an accountability partner to help you get moving. This can come in the form of a friend, partner, family member or trainer at the gym. 

3

don’t skimp on protein intake

As we age, we lose muscle and gain fat. Protein is filled with the building blocks we need to build and maintain muscle mass. 

  • Make it your goal to get 4 to 6 ounces of high quality protein with every meal.
  • Easy protein ideas include chicken, turkey, wild-caught fish, grass-fed beef, organic tofu, high quality protein powders, tempeh,
    eggs, nuts, seeds, and beans.  

My favorite
day-starting
blood-sugar-balancing
protein smoothie

Blend all ingredients and enjoy!

  • 1 scoop of vanilla protein, aim for 30 grams
  • 1-2 tbsp of organic peanut butter or other nut butter
  • 1-2 tbsp of psyllium husk 
  • 1 handful of organic spinach
  • 1 cup of water
  • 1 cup of nut milk
    almond, coconut, macadamia, or flax milk
  • ½ cup organic frozen blueberries
Thriving Magazine September 2022 Issue 15

September Thriving Magazine • Issue 15

September is Self Care Awareness Month and our September issue of Thriving magazine is focused on just that… With an emphasis on setting yourself up for aging with vitality. The choices we make today will have a huge impact on our future selves, and we want to help you lead healthy, strong and energetic lives. Enjoy!

Articles are written by our experts in physical therapy, fitness training, chiropractic care. nutrition, massage, acupuncture, Chinese medicine, and energy healing.