RUGGED Healthy Aging: Fuel Recovery and Resilience

You plan for the job ahead, but how often do you plan for your own recovery? What you eat, what you drink and how you sleep deserve a place in that plan. Throughout October, RUGGED Mind and Body is sharing practical guidance from trusted health and safety organizations to help you protect your health as you age. This week, the healthy aging series continues with ways to eat well, stay hydrated and prioritize sleep.

Make Protein Part of the Plan

Protein supports muscle repair and growth. Harvard Health Publishing states that getting enough protein is important for maintaining muscle as you age. For a busy workweek, planning ahead can make those choices easier. Try:

Eggs or plain yogurt with breakfast
Chicken, tuna or beans in a lunch sandwich, wrap or salad
Unsalted nuts or seeds as part of a snack
Fish, lean meat or poultry with dinner

Think about what you can pack before the workday starts. A few reliable meal options can make eating well more manageable when schedules get busy.

Hydration Still Matters When the Weather Cools

Hydration belongs in your daily routine, whatever the season. A cooler October day is still a day to keep fluids within reach. The Centers for Disease Control and Prevention (CDC) recommends getting enough water every day to help prevent dehydration and support normal body function. Start with these simple habits:

Carry a reusable water bottle with you
Serve water with meals
Choose water instead of sugary drinks
Add lemon or lime for flavor if that helps you drink water more often

Treat water as part of preparing for the day, alongside packing your lunch and gathering the equipment you need.

Treat Sleep as Maintenance

Sleep deserves a place in your plan for maintaining your health. According to the National Institute on Aging, older adults generally continue to need about seven to nine hours of sleep each night.

Good sleep supports physical health, mental health and your ability to function during the day. The National Institute on Aging recommends:

Keeping a regular sleep schedule and bedtime routine
Keeping your bedroom quiet and at a comfortable temperature
Avoiding electronic screens in the bedroom
Avoiding caffeine, alcohol and large meals late in the day

If you regularly have difficulty sleeping or feel excessively sleepy during the day, talk with a health care professional. Ongoing sleep problems deserve attention.

Healthy aging includes the choices you make before and after the shift, too. Plan balanced meals that include protein. Keep water accessible. Make room for consistent sleep. Start with one habit you can put into practice this week and build from there.

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