By Maggie McCauley

This issue is all about highlighting the top movers and shakers in our city. Staying on top of their game begins with a healthy lifestyle. “The primary goal of overall wellness is to improve your life and your health,” says Dr. Jim O’Toole of O’Toole Plastic Surgery. His true wellness approach is a process, not an outcome. “It’s about focusing on individual strengths, while deemphasizing weaknesses.” Check out his best tips for living your best life at any age.

Any Age

These things are important no matter what age you are!

• It’s all about a strong mind-body connection. This is achieved through getting enough sleep, staying hydrated, decreasing toxins, exercising regularly, not smoking, and limiting alcohol consumption to just drinking socially.

“10% muscle mass is lost every decade.”

20s

Now is the time to develop healthy habits for life.

  • Protecting your skin is the first place to begin. Start using a daily sunscreen to prevent age spots and decrease your risk of skin cancer. A retinol regimen will increase collagen in your skin to keep wrinkles at bay.
  • Develop a healthy and diverse social network with people that add value to your life.
  • This is the time that you can do the most intense exercises because your body can handle big spikes in workouts.
  • Don’t cut corners when it comes to nutrition. Use supplements only if needed. For example, if you want to build lean muscle, then Whey Protein is the way to go.
  • Establish long-term goals.

30s

You might start noticing changes in your skin and body.

  • Love yourself and don’t compare yourself to others.
  • Keep your social networks robust.
  • Change your workout routine to consist of resistance and intervals, without as much high intensity.
  • Post-exercise nutrition becomes important. Consume healthy fats and carbs within the first 30-60 minutes after a workout.
  • Enjoy a lower calorie diet with green, leafy vegetables and fruits.
“Life gets busy. It’s easy to get lost in the shuffle, I’m guilty of it, too.”

40s

Focusing on diet and exercise is key.

  • This is when some people start gaining weight. Increase your time spent exercising, and incorporate more resistance training. Longer warm-ups and stretching are also important.
  • Practice portion control with the same basic eating principles established in the previous age groups. Restrict empty calories!
  • Look into family history to see what issues you may want to start watching out for. Breast health is very important to look into at this time.
  • Decreased elasticity in skin may start to cause wrinkles, so a retinol regimen needs to be a priority if it’s not already implemented.
  • With a busy lifestyle, peacefulness and wellness can get lost, so it’s important to make time for yourself.

50s

All of a sudden, you have free time. Make the most of it!

  • If you suddenly have an empty nest, you may not know what to do with yourself. Make the most of your time by finding a passion and challenge your mind.
  • Stay connected with family and friends, while focusing on being happy.
  • Occupy your time with healthy, meaningful things.
  • Reduce your caloric intake, and eat more veggies and legumes.
  • Increase your reps and decrease the weight in interval workouts.
  • Enjoy a glass of red wine, guilt-free!
“Exercise is the vaccine for aging.”

60s

The key to keeping well is to keep moving.

  • Follow an 80/20 rule with doing resistance and cardio workouts, respectively.
  • Signs of joint trouble may appear. Swimming is the best form of therapy for these issues.
  • Increase water and fiber intake.
  • Increase your volume of food, but decrease the number of calories.
  • Keep stimulating your brain with information and activities.

70s+

  •  If you’ve taken care of yourself, you’re set.
  • Keep active in your social life and networks.
  • Use resistance bands, but with no extreme force.
  • Enjoy yourself and pass on your wisdom to others!

O’Toole Plastic Surgery, otooleplasticsurgery.com.

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