Secret to aging slower starts after 5 PM
The habits to follow after 5:00 PM (photo: Freepik)
Certain habits can significantly affect your health, well-being, and even the pace of aging. Here are 6 simple but effective actions to take after 5:00 PM that help maintain youthfulness, slow down age-related changes, and contribute to long-lasting energy, according to Eating Well.
Drink decaffeinated tea for better sleep
Nutritionist Courtney Pelitera explained that before going to bed, it's worth drinking a cup of herbal tea, such as chamomile.
Studies show that you should only drink caffeine-free beverages six hours before bed, as caffeine can disrupt sleep.
After 5:00 PM, consider drinking chamomile tea, as it may help relax muscles and improve sleep, says Pelitera.
Take a walk after dinner
Adding a walk to your routine after dinner and before bed can make a big difference for your health. One of the biggest benefits is that walking helps support healthy digestion, especially after a large meal.
A walk or light exercise, such as yoga, can help stimulate bowel motility, allowing food to be digested more effectively.
Daily evening walks can also bring other benefits for healthy aging. People who engaged in light walking showed significantly improved blood sugar levels.
Better blood sugar regulation can help reduce the risk of developing insulin resistance over time.
Develop a stress-relieving routine
Mental health is a vital component of overall well-being, and finding healthy ways to cope with stress, such as journaling, deep breathing, meditation, or yoga, is essential.
Sticking to consistent evening sleep hygiene rituals can help prepare your body for restful sleep. Also, consider dimming the lights, turning on calming music, smelling soothing essential oils, and putting your phone away shortly before bed.
Studies have shown that exposure to blue light emitted by the sun and screens can interfere with the sleep-wake cycle, as it suppresses the production of melatonin, the sleep hormone.
Stop drinking liquids 1 hour before bed
If you often wake up at night to use the bathroom and go to bed around 10:00 PM, consider enjoying any beverages no later than 8:00 or 8:30 PM. This will give you enough time to visit the bathroom before falling asleep.
The sensation of thirst decreases with age. During the day, aim to drink at least one and a half liters daily. Keeping a filled water bottle nearby can help remind you to drink throughout the day.
Avoid alcohol
Sometimes there’s nothing better than a glass of wine after a long workday. But there is no safe amount of alcohol when it comes to healthy aging.
Alcohol can negatively affect the body in multiple ways—from short-term effects on sleep quality and mood to long-term risks such as cardiovascular disease and an increased risk of cancer, including breast cancer, colorectal cancer, and liver cancer.
Avoid late-night snacking
Make sure your snacks include a mix of carbohydrates, protein, and fat. A great example is yogurt, with or without toppings.
Eating balanced snacks after 5:00 PM can help slow digestion and prevent spikes and drops in blood sugar levels overnight, which can prevent night-time hunger that may disturb sleep. This can be especially important for people with diabetes.
If your dinner is rich in protein and fiber, it can help you maintain energy to complete evening tasks.
Foods rich in fiber, such as fruits, vegetables, legumes, and whole grains, not only promote gut health but also improve blood sugar control, reduce cholesterol levels, and lower the risk of cardiovascular disease.
You may be interested in:
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
