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Daily Evening Routine

My Evening Health Routine

As I've gotten older, I've learned that maintaining good health isn't just about what I do during the day. How I finish my day is just as important.

At 68 years of age, I pay attention to what I eat, when I eat, how much I move after dinner, and the habits I follow before going to bed.

I've developed an evening routine that helps me feel better, supports my digestion, and helps me get a good night's sleep.

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Here are some of the things I do each evening

1. My Last Meal of the Day and Turmeric Tea

I try to eat my last meal of the day between 5 and 6 PM. I prefer not to go to bed with a stomach full of food because eating too close to bedtime can contribute to digestive discomfort and interfere with sleep.

Following my last meal, I prepare a warm tea using the following ingredients:

  • Almond milk - 1 Cup
  • Turmeric - 1/4 Teaspoon
  • Black pepper - 1/8 Teaspoon
  • Cinnamon - 1/4 Teaspoon
  • Honey - Squeeze in a little 

Why I Include Turmeric

Turmeric contains an active compound called curcumin, which has been studied for its antioxidant and anti-inflammatory properties.

Some potential areas of interest include:

  • Supporting a healthy inflammatory response.
  • Providing antioxidant protection.
  • Supporting cardiovascular and brain health.
  • Helping with certain types of joint discomfort.
  • Potentially supporting healthy blood sugar and cholesterol levels.

Research is ongoing, and the benefits observed in studies do not necessarily mean that drinking turmeric tea will produce the same results.

Curcumin has also been studied in cancer research, including laboratory research involving cancer cells and chemotherapy. However, there is not sufficient clinical evidence to conclude that drinking turmeric tea prevents cancer or improves chemotherapy outcomes.

Turmeric has also been investigated for possible effects on metabolism and inflammation associated with obesity. However, its ability to meaningfully increase fat burning or produce weight loss in everyday use has not been established.

Why I Add Black Pepper and Almond Milk

Black pepper contains piperine, a compound that can significantly increase the absorption of curcumin. Piperine can affect the absorption and metabolism of certain medications so check with your doctor before consuming this drink.

Curcumin is also fat-soluble, meaning it is better absorbed in the presence of dietary fat. Almond milk can contribute some fat, depending on the product.

I enjoy this warm drink following my evening meal, and it has become a regular part of my routine.

2. A Little Movement After Dinner

After eating, I put on my rucking vest and walk one lap around the block.

I enjoy getting outside and moving after dinner rather than immediately settling into my chair.

Gentle movement after eating can help support digestion and may also help moderate the rise in blood sugar that occurs after a meal.

I find that this short walk helps me feel better after eating.

Once I complete my lap, I avoid reclining in my chair until more than two hours have passed since I finished eating.

Remaining upright after a meal can help reduce the likelihood of acid reflux and digestive discomfort. Gravity helps keep stomach contents from moving back toward the esophagus.

For me, this combination of an earlier dinner and a little movement afterward has become an important part of my evening routine.

Even without wearing a rucking vest just walking after eating will aid digestion.

3. Peppermint Tea and Magnesium Before Bed

About one to two hours before going to bed, I drink one cup of peppermint tea.

Peppermint has traditionally been used to help with digestive discomfort. Its menthol content can have a relaxing effect on the digestive tract, although research on peppermint tea itself is more limited than research on peppermint oil preparations.

Other potential benefits include:

  • Helping relieve certain types of digestive discomfort.
  • Providing a soothing, caffeine-free evening drink.
  • Offering a pleasant aroma that some people find helpful when experiencing nasal stuffiness.

One important consideration is that peppermint can aggravate heartburn or acid reflux in some people.

I also take two 400 mg Magnesium Glycinate tablets as part of my evening routine.

Magnesium is an essential mineral involved in hundreds of processes throughout the body, including:

  • Normal muscle and nerve function.
  • Energy production.
  • Maintaining normal heart rhythm.
  • Supporting healthy bones.
  • Regulating normal nervous system function.

Magnesium is sometimes used to support relaxation and sleep, although research has not established that supplementation improves sleep for everyone.

I include magnesium in my routine because I want to maintain adequate magnesium intake as I get older.

Talk to you doctor if you are considering taking Magnesium.

4. Getting 7 to 8 Hours of Sleep

I try to get between seven and eight hours of sleep every night.

Sleep is an important part of maintaining good health, particularly as we get older.

Getting enough quality sleep supports:

  • Brain function and memory.
  • Muscle recovery following exercise.
  • Immune system function.
  • Emotional well-being.
  • Metabolic and cardiovascular health.

Now that I'm 68 years old, I've noticed that I generally wake up feeling refreshed.

I also find that I rarely sleep more than eight hours unless I've had an especially demanding day or worked out particularly hard.

Everyone is different, but I believe establishing consistent sleep habits is one of the most important things we can do to support healthy aging.

Final Thoughts

My evening health routine isn't complicated, and it doesn't involve extreme diets, expensive products, or complicated exercise programs.

I simply try to finish eating earlier, enjoy a warm turmeric drink ( which is very tasty), get a little movement after dinner, drink peppermint tea, maintain adequate magnesium intake, and get seven to eight hours of sleep.

I've incorporated these habits into my everyday life.

At 68, I want to keep enjoying an active retirement, maintain my strength, and have the energy to enjoy life with my wife and family, including the recent arrival of 2 grandchildren.  

The last thing I do at the end of the night is write down what I am going to do for the next day and the priority, as this helps me not think about this when I am trying to fall asleep. This also helps me to not forget the next day what the high-priority items are.

I believe that taking small, consistent steps throughout the day, including the evening, can make a meaningful difference in how we feel as we get older.

Remember, healthy aging isn't about doing everything perfectly. It's about developing everyday habits that you can maintain over time.

This article is for educational purposes only and is not medical advice. Supplements can interact with medications and may not be appropriate for everyone. Consult your healthcare professional before starting or changing supplements, particularly if you have an existing medical condition or take prescription medication.

Why Consistency Matters

Healthy aging isn't about finding one perfect food or supplement. Over months and years, those small habits work together to support a healthier lifestyle.


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Disclaimer: This information is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new health regime, especially if you have existing medical conditions or are taking medications. Visit Healthy Retirement Strategies for more tips on living your healthiest life at any age.

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