Mental health is a vital component of overall wellbeing
Certain habits can have a significant impact on health, well-being and even the rate of aging. Named 6 simple but effective activities after 5pm that help maintain youthfulness, slow age-related changes and promote long-term energy conservation. This is reported by the website Eating well.
Drink decaffeinated tea for better sleep
Nutritionist Courtney Pelitera told us that it’s a good idea to drink a cup of herbal tea, such as chamomile tea, before going to bed.
Research shows that you can exclusively drink decaffeinated drinks six hours before bedtime, as caffeine can disrupt sleep.
“After 5 p.m., consider drinking chamomile tea as it can help relax muscles and improve sleep,” says Pelitera.
Take a walk in the afternoon
Adding a walk to your daily routine after lunch and before bed can make a dramatic difference for your health. The biggest benefit is that walking helps support healthy digestion, especially after a big meal.
A walk or light exercise such as yoga can help increase bowel motility, allowing food to be broken down more efficiently.
Daily evening walks can also provide other benefits for healthy aging. People who engaged in light walking can significantly improve blood sugar levels.
Better regulation of blood sugar levels may help reduce the risk of developing insulin resistance over time.
Develop a routine to relieve stress
Mental health is a vital part of overall wellbeing and finding healthy means to manage stress such as journaling, deep breathing, meditation or yoga.
Following consistent sleep hygiene rituals each night, can help prepare your body for restful sleep. Also consider dimming the lights, putting on soothing music, smelling calming essential oils and putting your phones away shortly before bedtime.
Studies have shown that exposure to blue light from the sun and screens can interfere with the sleep-wake cycle because it suppresses the production of melatonin – aka the sleep hormone.
Stop drinking liquids 1 hour before bedtime
If you often get up at night to use the loo and go to bed around 10pm, consider enjoying any drinks no later than 8pm or 8.30pm. This will give you plenty of time to visit the loo before falling asleep.
The feeling of thirst decreases as you get older. During the day, try to drink at least one and a half litres daily. Keeping a filled water bottle handy can help remind you to drink water throughout the day.
Avoid alcohol
Sometimes there’s nothing better than having a glass of wine after a long day at work. But there is no safe amount of alcohol for healthy aging.
Alcohol can negatively affect the body in several ways, from short-term effects on sleep quality and mood to long-term risks such as cardiovascular disease and increased risk of cancer, including breast cancer, colorectal cancer and liver cancer.
Avoid late night snacking
It’s worth making sure your snacks contain some carbohydrates, protein and fat. A great example of this is yoghurt, with or without toppings.
Consuming balanced snacks after 5pm can help slow digestion and prevent blood sugar spikes and dips throughout the night, which can prevent nighttime hunger that can disrupt sleep. This can be especially important for those with diabetes.
If your dinner is rich in protein and fibre, this can help you to conserve energy for evening tasks.
Fibre-rich foods such as fruits, vegetables, legumes and whole grains not only promote gut health, but also improve blood sugar control, lower cholesterol and reduce the risk of cardiovascular disease.
