Along with modern life, people’s life expectancy is longer, but it does not mean a better quality of life in the late afternoon. As we age, our minds and body also change. A healthy lifestyle can help older adults cope with such changes, as well as help prevent certain health problems and help older adults enjoy each meaningful day.
Healthy diet
Diet should be adjusted according to age. Older people need lower calories, but still, need to be full of nutrients.
- Eat foods that give you lots of nutrients without a lot of calories. This includes fruits and vegetables, whole grains, lean meats, low-fat dairy, nuts and seeds, low-fat meats, butter, sugar, salt and packaged foods, and more.
- Drink enough water.
- A healthy menu for every meal and snack: replace white bread with whole grains. Add kidney beans to soups or apple slices to your salad. Fiber keeps you fuller for longer, lowers cholesterol levels, and lowers your risk of heart disease, type 2 diabetes, and colon cancer. A high-fiber diet also helps avoid constipation, which is common in older adults. After the age of 50, men should consume 30 grams of fiber per day and women should consume 21 grams of fiber.
- Many studies have shown that the above diet can increase life expectancy, prevent cardiovascular disease, cancer, Parkinson’s disease, and Alzheimer’s disease. The researchers believe they work by way of the physical alterations of chromosomes involved in diseases caused by aging.
Regular physical exercise
Active exercise helps maintain a healthy weight and avoid chronic health problems. Regular exercise can increase life expectancy and prolong a healthy, disease-free life, in addition to:
- Prevention of cardiovascular disease, stroke, diabetes, certain types of cancer, depression, and dementia.
- Better taste
- Maintain resilience
- Relieves stiffness and pain caused by arthritis
- Reduces bone loss and muscle strength, thereby reducing the risk of falls and fractures
- Supports mood and happiness
If you haven’t exercised regularly before, you can start slowly and gradually increase the intensity to the desired level. The intensity and type of exercise will depend on your age and health. The recommended exercise intensity for older adults is the same as for younger adults, which is at least 150 minutes of moderate-intensity activity a week of 10 minutes or more, equivalent to 30 minutes of exercise per day, 5 days. 1 week.
Everyone has different endurance to exercise intensity, so it is necessary to consider carefully before exercising. Many older people are naturally quite active, while others have mobility or health problems that limit the amount of exercise they can do.
It is not necessary to practice strenuously to achieve results but to incorporate exercise into daily activities. Just making small changes every day can have a big effect, such as taking the stairs instead of the elevator, walking instead of using a motor vehicle, or going for a walk. In general, the more physically active, the greater the effect. However, again please note, if the amount of exercise is not high in the past, gradually increase the intensity of exercise to limit the risk of injury.
Stay Optimistic
Many activities can keep your brain active and improve memory, including learning new skills, reading, and playing games. Life challenges us in many ways, pain like watching a loved one pass away, work stagnation, and health problems can add up, but positive thinking can be a powerful ally. we. When you choose to be optimistic and grateful, your mind and body will respond in kind. People with a positive outlook on life lived longer and suffered fewer heart attacks and depression than those with a negative outlook. Positive emotions can even reduce the viral load in people with HIV. Optimism just takes time and practice.
Prioritize mental health by working to improve mental health, such as through meditation, relaxation techniques, or gratitude. You can use discount codes, coupons for Yoga mats to buy more savings, and support your meditation.
No smoking
If you smoke, quitting is one of the most important things you can do for your health. Tobacco is dangerous to life, it harms almost every organ in the body. Cigarettes, chewing tobacco, and other products with nicotine cause heart disease, cancer, lung and gum disease, and many other health problems. It’s never too late to quit smoking.
Actively take care of your health
Not only the elderly, but everyone should have regular health check-ups and check-ups as needed. Know what medications you are taking, why you need them, and how to take them properly.
Take steps to prevent falls
Older adults have a higher risk of falling, and the risk of breaking a bone in a fall is also higher. Get regular eye exams, get regular physical activity and make a safer place to live to reduce your risk of falls.
Choose the right functional food
Often it is better to get nutrients from food rather than from medicine. And elderly people usually don’t need special supplements. After age 50, the body needs more vitamins and minerals from food or supplements than before. These include:
- Calcium (to keep bones strong)
- Vitamin D (Most people get it from sunlight, but some older people may not get enough.)
- Vitamin B12 (Older people have difficulty absorbing B12 from food, so need nutritional cereals or supplements.)
- Vitamin B6 (Makes red blood cells strong enough to carry oxygen around the body.)
Always inform your doctor about any supplements you are taking to avoid adverse interactions with any medications or treatments. And don’t forget to use discount codes, coupons for functional foods when buying to save more.
Go to sleep
Insomnia is common in the elderly when it is more difficult for them to fall asleep. To help keep body clocks in sync so that older adults get the sleep they need, try these:
- Adequate lighting in the bedroom. Turn off the TV, cell phone, and laptop before going to bed.
- Avoid caffeine or alcohol in the evening.
- Do not nap for more than 20 minutes during the day.
- Check with your doctor about medications that can cause insomnia.
Conclusion
These tips can help us stay healthy as we age. Even if you’ve never done them before, it’s never too late to start taking care of your health.